First, bad eating habits.
1, excluding breakfast:
Danger: Severe stomach injury prevents you from working energetically, and it is easy to "show old age".
Suggestion: breakfast food should be delicious and appetizing; Sufficient quantity and good quality; Small size and high heat energy; The preparation is time-saving and labor-saving; In the choice of food, we should pay attention to the combination of dry and wet, both meat and vegetarian. If you are really in a hurry, you can bring some biscuits or something to satisfy your hunger.
2, dinner is too rich:
Danger: At night, the blood insulin level is the peak of the day. Insulin can convert blood sugar into fat, which condenses on the blood vessel wall and abdominal wall. If you eat too much dinner, you will become obese over time. At the same time, a hearty dinner that usually lasts for a long time will also destroy the normal biological clock of the human body and easily make people insomnia.
Suggestion:
First, eating dinner early can greatly reduce the incidence of urinary calculi.
Second, the essence of dinner is eating. Be vegetarian for dinner, especially eat more fresh vegetables, and try to reduce the intake of protein and fatty foods.
Third, eat less dinner. It is generally required that the calories provided by dinner should not exceed 30% of the total calories in the whole day.
3. Eat too fast:
Harm: increase the burden on the stomach and lead to obesity. Eating too fast and not fully chewing food is not conducive to the initial digestion of food in the mouth and salivary amylase, increasing the burden on the stomach; If the chewing time is too short, the vagus nerve is still overexcited. In the long run, it is easy to become obese because of overeating.
Suggestion: chew slowly and leave more time for dinner.
Second, how to eat three meals a day
1. Three meals a day is the way most people eat, and some people advocate eating less and eating more? Which arrangement is better?
How many meals a day, it is best to decide according to your living habits and work conditions. If eating two meals a day will not bring hunger and affect the quality of life, then it can be done completely, provided that you take enough nutrition. If possible, you can eat five, six or even seven meals a day, but only if you don't consume too much total energy. But for some people, such as diabetics, it is best to eat less and eat more meals, which will reduce blood sugar fluctuations. To sum up, the most important thing is not to eat several meals a day, but to ensure adequate nutrition intake and avoid excessive energy intake.
2. It is reported that breakfast should be eaten around 7: 00, lunch 12: 00 and dinner 18: 30. What is the most reasonable time arrangement for three meals?
The specific time of three meals should be determined according to work and daily life, and the time interval between two meals should be 4~6 hours. But when to have breakfast depends on what time you get up. It is best to have a fixed time for three meals. If you don't have time to eat a certain meal, I suggest you prepare some foods in the office or bag, such as snacks with high nutritional value such as dates, almonds, milk and yogurt, while sweets with high calorie and low nutrition such as biscuits and cakes are not suitable. If you don't have time to eat, don't be hungry all the time, otherwise it will not only hurt your stomach, but also disturb the ability of digestive tract to secrete digestive juice.
As the saying goes, "Eat well in the morning, eat well at noon and eat less at night". What is the definition of "good, full and little"?
This statement is not accurate, but it can give us some enlightenment. Eating well in the morning means high quality, which is reflected in the nutritional balance of food: not only staple food (bread, steamed bread, cakes, rice, porridge, etc. ), but also at least two kinds of protein food (eggs, milk, meat, bean products) and at least one kind of vegetables and fruits (preferably more than one kind, for example, eating vegetables in the morning does not hinder eating more fruits). If you add another handful of nuts, then the amount of lunch should be sufficient, that is, you should eat enough staple food and vegetables, and there should be as many kinds of ingredients as possible. Eating less at night doesn't mean starving yourself, but eating less calories and oil, trying to make up for the food that you didn't eat or didn't eat enough in the morning and noon, such as vegetables, miscellaneous grains and potatoes.
It's hot and dry in summer, which makes people lose their appetite easily. How to eat can help promote your appetite?
To solve this problem, we must first have a good sleep. Only when we are full of energy will our appetite be better in the morning. Improving the quality of breakfast as much as possible can also lay a solid foundation for the day. It should be noted that in summer, it is easy for people to eat too much fruit, but the content of B vitamins in fruit is low, and protein is less, which will make people depressed, reduce their vitality, be prone to edema and deteriorate their digestive ability. Therefore, don't eat more than a catty of fruit every day. We should also ensure protein's intake in summer, such as sauce beef and egg soup. In addition, it is recommended to drink more yogurt in summer, which is refreshing and nutritious, and can stimulate appetite and promote digestion.
I especially want to sleep after lunch. Does this have anything to do with what I ate at noon? What to eat is not easy to get sleepy?
Generally speaking, first, greasy and sticky food, because it is difficult to digest, is easy to get sleepy after eating. Second, eating too much white and soft food or staple food can also make people sleepy. Because the study found that if the insulin level is too high, the blood sugar rises too fast after meals, which makes people sleepy. To avoid being sleepy after a meal, we should first change some white rice and flour into miscellaneous grains, such as changing white rice into brown rice and oatmeal rice. The second is to eat more vegetables, and it is best to eat vegetables before eating, so that blood sugar will not rise so much and it is not easy to get sleepy. Third, lunch should be light and eat less high-fat and high-calorie food.
6. Many people go to eat supper in twos and threes after work. What to eat for dinner, and when is the right time to eat?
A good dinner should meet the following requirements. First of all, low fat, low energy and high nutritional value; Secondly, it should be easy to digest, without increasing the burden on the gastrointestinal tract and affecting the work after meals; Third, the volume is as large as possible and there is enough satiety; Fourth, don't get excited, it's best to help you sleep. Nightingales that meet these requirements include hot milk and hot noodle soup (with eggs, a small amount of minced meat and vegetables). ) and porridge (it is best to use porridge with ingredients such as oats, lotus seeds and lilies instead of pure white rice porridge). It is recommended that you eat supper 1 0~2 hours before going to bed. For example, if you plan to go to bed at 1 1, then you can have supper at 9: 30.
7. Many people around me fast for dinner or use fruit instead of dinner, feeling that the effect of clearing the intestines and losing weight is good. Is this method really feasible?
Skipping dinner helps to lose weight, but it also has great side effects. Because most people eat very little for breakfast and eat badly at noon, they rely on dinner to supplement their nutrition. However, if you give up dinner, it is equivalent to losing 40%~50% of the nutrient supply in one day, which will cause metabolic disorder and physical decline, and it is easy to have insufficient supply of various nutrients.