Busy working days, "returning to blood" on weekends, too late to eat breakfast, too lazy to eat, too late to eat dinner, has become the norm for many young people. But this habit of not eating on time challenges not only the body, but also the overall health, stomach, immunity, endocrine and so on, all of which are easy to suffer. How important is it to eat regularly and quantitatively?
People in China have been paying great attention to diet since ancient times, one of which is that they should be "regularly and quantitatively".
1 The ancients had a special diet.
In Confucius' The Analects of Confucius and the Rural Party, "eight don't eat" and other "don't eat from time to time" are impressively listed. The "time" here includes not only the well-known breakfast, lunch and dinner schedules, but also the eating rules throughout the year, such as improper eating of vegetables and fruits.
Huangdi Neijing, a medical classic in the Han Dynasty, put forward "moderate diet" as a major principle of health preservation. Sun Simiao, the drug king of the Tang Dynasty, also pointed out in his book "Thousands of Women" that "eating at any time" means eating regularly at a certain time, which is beneficial to the digestion and absorption of the spleen and stomach.
Later generations of medical scientists and health experts always regard regular and quantitative diet as an important principle of health preservation when writing books and talking about health preservation. The traditional arrangement of three meals a day in China is "full breakfast, good lunch and little dinner", which is reasonable.
Three meals a day, preferably no more than five hours.
In terms of time, it is best not to exceed 5 hours between meals a day. This is because:
If the interval is too long, people will feel hungry and tired.
If the interval is too short, it will make the digestive system of the body busy with digestion and cause fatigue.
In addition to the interval, you should also consider your biological clock.
In our three meals a day, it is not enough to consider only the time interval, but also the biological clock of the body. The human body has a fixed biological clock activity law, including diet law.
The general situation is as follows:
The time of breakfast should be around 7: 00 in the morning, and considering the long interval from dinner the day before, and the morning is the most efficient time for a person to work, the quantity and quality of breakfast should be guaranteed, that is, breakfast should be "full".
Lunch should be set at around 12 o'clock. It doesn't need to be as rich as breakfast. You can appropriately improve the "quality" of a meal and even spend some time enjoying eating, that is, lunch should be "delicious".
The time for eating should be between 5 pm and 6 pm. Considering that you should sleep in the afternoon 1 1 (the second half of Shihai), you should eat less. The ancients recommended a bowl of porridge, or you can add a little food, that is, dinner should be "less".
This is the general law of "timing and quantification".
In addition, according to the nutritional needs of a day, the dietary intake should be arranged reasonably, not according to personal preferences for food. If you satisfy your taste, you will be greedy, and if you don't like it, you won't eat it, which violates the requirement of "quantification" in the dietary law.
What should I do if I have to work overtime?
Considering the working hours of migrant workers, dinner time can be extended to between 6 pm and 8 pm. If you have to work the night shift at night, or have supper at a party, you should try to choose food that is easy to digest. Avoid eating foods with high fat content, such as instant noodles, sesame cakes, fried dough sticks, etc., so as not to cause stomach fullness and affect sleep.
You can choose protein's rich foods (such as eggs, tofu, fish, etc.). ) meet the needs of normal physiological functions of the body; Or digestible carbohydrate foods (such as vegetable soup, soybean milk, noodles, etc. ).
So anyway, please take time to eat on time!