China people's eating habit is three meals, which was handed down by our ancestors, and warned that breakfast should be full, Chinese food should be better, and dinner should be less, which is very scientific. He also said that people are iron, rice is steel, and the body needs food to change from iron to steel. So every meal should have a staple food (carbohydrate). Some people are afraid that eating too much sugar can easily lead to cardiovascular diseases, consume vitamins and minerals, and affect neuromuscular flexibility. In fact, sugar has a broad sense and a narrow sense. Disease mainly refers to sugar in a narrow sense, such as white sugar and cakes, biscuits and drinks made from it. According to the requirements, the daily intake of narrow sugar should not exceed 10% of the total daily carbohydrate. If you are not careful, it will easily exceed the standard, which is not good for your health. As far as the carbohydrate containing temple powder is converted into glucose by digestion, as long as it is not ingested in large quantities, there is no such harm and it is necessary for health. Because carbohydrates are not only the main power to supply energy to the body, but also have the advantages of protecting liver storage and not increasing the burden of kidney storage. On the contrary, insufficient carbohydrate intake will inevitably lead to increased intake of fat and protein to satisfy hunger. Both of these foods increase the burden on the liver and kidney, and easily lead to diseases, such as fatty liver. In addition, in the process of transforming fat and protein into glycogen, harmful substances, such as ammonia and nitrogen, will be produced, which is extremely harmful to the body.
Breakfast: skipping breakfast is very harmful to health: first, suffering from gallstones, not eating, cholestasis, forming stones. Second, brain cells are premature aging and memory loss, because glucose is the only energy for brain cells to supply nutrition and metabolism. Without breakfast and glycogen supplementation, brain cells will be hungry and lose their vitality. Third, the efficiency of work and study is low, and the mind can't concentrate. Using the brain in hunger is more harmful to brain cells. The fourth is obesity. If you don't eat breakfast, you will consume more calories a day. Therefore, the first requirement of losing weight is three meals instead of two meals, and eating a high-quality breakfast will pave the way for the day. The ideal time for breakfast is 7-9 o'clock, and the requirements are carbohydrate, crude fiber, high protein and low fat. Because the blood sugar drops to a low level in the morning, the morning is the main time for work and study. In addition, after a night of dormancy, the function of the gastrointestinal tract should also be slowly restored. So breakfast should be light and hungry. It is best to have all five ingredients for breakfast, but it is really impossible to have at least two. Breakfast should account for 20-25% of the total calories in the whole day.
Lunch: After morning activities, the energy intake for breakfast has been exhausted, and the gastrointestinal function has completely recovered. To prepare for the energy expenditure of afternoon activities, Chinese food should be the richest meal in the whole day, with the most variety and cooking. Lunch accounts for 30-35% of the total calories in the whole day.
Dinner: after dinner, there is little activity, which is the trough of metabolism. If you eat too many calories, it will easily turn into fat, which is harmful to your health. Dinner accounts for 25-30% of the total calories in the whole day. If you stay up late, you can eat more fruits before going to bed.
Specific application
The proportion of healthy diet for human body is: carbohydrate 55%, protein 25% and fat 20%. Regardless of gender, the method of calculating the daily calories required by individuals is the same:
Height (cm)-105 = standard weight (kg)
Standard weight multiplied by 30 (coefficient) = calories required per day (kcal).
For example: male middle-aged man, height 17 1 cm. Standard weight =171-105 = 66 (kg)
Daily heat demand: 66 times 30= 1980 calories.
For the convenience of calculation, taking 2000 kcal as an example, the calculation is as follows:
1) calories generated by carbohydrates required every day: 2000 times 0.55 = 1 100 calories.
Equivalent to staple food 1 100 kcal /4 = 275g (half a catty to six ounces).
2) Daily heat generated in protein: 2000 times 0.25= 500 calories.
The net protein equivalent to 500 calories /4 = 125g (22g for a glass of milk and more than 22g for fish).
3) The required fat generates heat every day: 2000 times 0.2 = 400 calories.
Equivalent to 400 calories /9 = 45 grams of oil (edible oil is controlled at 25 grams).
4) In order to provide vitamins and mineral shields (trace elements) needed by the human body, more than one catty of vegetarian dishes and more than two servings of fruits are needed every day.
Distribution of three meals:
Breakfast: one or two staple foods, one dairy product, one fruit and vegetable or one egg.
Chinese food: two or two staple foods, one vegetarian dish, two fried vegetarian dishes, fish and shrimp, and a bowl of broth.
Dinner: two or two staple foods, one vegetarian dish, stir-fried or steamed, two vegetarian dishes, preferably no pork, and a bowl of vegetarian soup.
Eat fruit between meals or before going to bed.