As the saying goes, "people are iron, rice is steel, and you don't panic if you are hungry." Human tissues are composed of nutrients in food, and human life activities are maintained by ingesting nutrients in food. The food that people eat at every meal first enters the stomach for digestion. The digestion and emptying time of food in the stomach is related to the function of the stomach and varies from person to person.
Generally, soft rice and porridge are digested quickly, while solid food and hard objects are digested slowly; Rice and flour carbohydrate foods and foods rich in dietary fiber of vegetables and fruits are digested quickly, and the emptying time is about 2 hours, while animal foods containing protein and more fat are digested slowly, and the emptying time is about 4-6 hours. And the gastrointestinal tract also needs proper rest. At the same time, the labor and energy consumption of human life activities, such as work and study, generally lasts for 4-6 hours, and the nutrients consumed in the previous meal are exhausted, and the blood sugar concentration is reduced. People are beginning to feel hungry and tired, and need to eat to supplement.
According to the rhythm of people's life, the first thing to get up in the morning is to relax the bowels, and the stomach meridian is on duty from 7 to 9. At this time, the yang is strong and the appetite is greatly increased. Eat breakfast to store energy for the new day. After 4-6 hours of energy consumption in the morning, you need to have lunch to supplement, and you need to work for 4-6 hours in the afternoon to supplement your physical fitness, so you need to have dinner. Naturally form three meals a day.
Scientific research has found that human life activities need more than 40 kinds of nutrients, which can be divided into seven categories according to their chemical properties or physiological functions: protein, fat, carbohydrates, vitamins, minerals, dietary fiber and water.
Among them, protein contains 20 kinds of amino acids, 8 of which are essential amino acids; Fat includes triglycerides, fatty acids, phospholipids, cholesterol, etc. Vitamins include vitamin A, vitamin B, vitamin C, vitamin D and vitamin E; Vitamin B includes B 1, B2, B6, B 12, folic acid, nicotinic acid, pantothenic acid, biotin, etc. Minerals include calcium, magnesium, sodium, potassium, phosphorus, sulfur and chlorine; Trace elements include iron, zinc, copper, iodine, selenium, cobalt, molybdenum and chromium. These nutrients exist in various foods.
The human body's demand for each nutrient is different, some are hundreds of grams, some are a few micrograms, and there is an optimal quantity interval value; And the above nutrients are absorbed and utilized in proportion.
At the same time, we should balance body consumption, metabolism and intake of three meals a day. The lack or excess of each or more nutrients in the human body will affect the quality of health and even form diseases. However, no food in the world contains nutrients that can meet the human body's demand for total nutrients. Therefore, in order to meet the nutritional needs of the human body and keep the body in an ideal healthy state for a long time, it must be achieved through reasonable food collocation, scientific cooking and balanced intake of three meals a day. This is the health knowledge of three meals a day.
However, in daily life, people can't accurately detect the nutritional components of food and the exact formula of each meal. What do we do? In fact, to eat scientifically, balance nutrition and eat healthily, you only need to follow the following six principles:
First, the principle of food diversification.
As we all know, animal foods such as meat, poultry, fish, eggs, milk and their products are rich in high-quality protein; Grains and beans are relatively rich in carbohydrates; Animal fat, meat oil and vegetable oil provide fat and fat-soluble vitamins for human body; Vegetables, fruits and potatoes contain more vitamins, minerals and dietary fiber. Although each food contains different kinds and quantities of nutrients, as long as the diversity of food is achieved, the broad spectrum and complementarity of nutrition can be achieved. For example, when corn, rice and soybean are mixed together, the nutritional value is obviously improved, because the protein lysine content of corn, rice and millet is low, and the methionine content is relatively high, while soybean is just the opposite. If mixed, different amino acids can complement each other.
Therefore, we should pay attention to the thickness of staple food in our life. Corn, millet, wheat, beans, dried potatoes and other ingredients should be used to make steamed stuffed buns or mixed flour cakes, and kidney beans, soybeans, adzuki beans, mung beans, black beans, cowpeas, peas and other miscellaneous beans should be used to make eight-treasure porridge or soybean milk. Vegetables and fruits should be eaten alternately with green leafy vegetables, cauliflower, root vegetables, sprouts, melons and fruits. As long as the daily food intake reaches or exceeds 15, it reaches or exceeds 25 or more per week. Moreover, protein, calcium and other nutrients that are in great demand and easy to lack are supplemented for a long time, so that various nutrients in the body are not easy to lack.
Second, the principle of balance between supply and demand.
How much you eat three meals a day depends on your physical exertion. Nutrients that provide energy for human body are mainly protein, fat and carbohydrate. Scientific research shows that protein accounts for 10%- 15%, fat accounts for 20%-25%, and carbohydrate accounts for 60%-65%.
Generally, if you master the intensity and consumption of work, study and exercise, you should appropriately increase the amount of staple food, because staple food is the main source of carbohydrates, and the metabolism of the brain and nerves mainly provides energy through carbohydrates; If you have less physical exertion, eat less staple food and more vegetables. Vegetables are low in energy and rich in dietary fiber to control energy intake and prevent overweight and obesity caused by excess energy, resulting in hyperlipidemia, hypertension and cardiovascular and cerebrovascular diseases.
The easiest way to judge whether the energy intake of food and the energy consumption of the body are balanced is whether there is hunger at the next meal time. If you are hungry, but you can persist, it means that intake and consumption are basically balanced; If there is no hunger and appetite, even some people feel bloated when it's time to eat, indicating that they ate too much at the last meal and should reduce their appetite appropriately. Another way to test the appropriateness of eating is to weigh yourself at a fixed time every week. If the weight remains stable, it means that the appetite is right. If you gain weight, it means that you have eaten too much, so you should reduce your appetite.
Third, the principle of timing and quantification
Healthy eating behavior is the premise to ensure adequate and balanced nutrition intake. According to the physiological needs of the body, especially the activity law of gastrointestinal system, and considering daily life, work and study, the time and consumption of three meals a day are reasonably arranged. Generally, breakfast is arranged from 6: 30 to 8: 30, lunch11:30-13: 30, and dinner 18:00-20:00. The time for breakfast is 15 -20 minutes, and 30 minutes is appropriate for lunch and dinner.
Meal time is too short, which is not conducive to the secretion of digestive juice and the full mixing of digestive juice and food, affecting the digestion of food and causing gastrointestinal discomfort. Eating too long will lead to excessive food intake. Chew slowly when you eat, don't wolf down and overeat.
Regularly quantify three meals, and the amount of staple food for each meal should remain unchanged, such as a bowl of rice or a steamed bread; The proportion of main and non-staple foods is consistent, such as lunch is often fixed 100g main, one meat, one vegetable and one soup; Don't be hungry to a full meal, let alone a full meal. There is no big change in work intensity and appetite, and there will be no big change in health.
Fourth, the principle of equivalent substitution.
When individuals form a balanced and nutritious diet structure and habits, try to keep it unchanged and stick to it for a long time. However, with the accelerated pace of social life and the needs of work and study, it is impossible to guarantee three meals a day at home.
Moreover, some people often entertain guests, and the types and quantities of meals and dishes are obviously different from those at home. In this case, we should evaluate and judge according to our appetite, habits and diet structure, and eat the same amount as at home. If you drink alcohol, considering its energy factor, the intake of staple food can be reduced appropriately. When choosing rich dishes, master four dishes with one bite of meat, eat less foods with high fat, oil, sugar and salt, and choose vegetarian fried or cold vegetables. Remember to drink in moderation, but don't overdo it.
Five, the appropriate principles of snacks
Some people have the habit of eating snacks because of their age, occupation, eating habits, health status and other reasons. But when choosing snacks, we should pay attention to four points:
First, pay attention to food hygiene. Snacks are mostly carried with you or meet at random. Keep your hands clean when eating snacks, and the food you buy occasionally should be fresh, not spoiled or polluted.
The second is to see whether the nutrients in the three meals are complementary. Snacks should not be repeated with three meals to supplement or add nutrients that are not ingested in three meals;
Third, are there any side effects on health? Some mutton skewers, fried, smoked and pickled foods contain carcinogens, heavy metals and preservatives, which can cause diseases if eaten frequently. Such as French fries, ham sausage, preserved eggs, sticky rice strips, etc. ;
The fourth is whether it has an impact on the balance of energy supply and demand. For example, convenience foods with high sugar, oil and salt are high-energy foods. If it is used as a snack, it will increase the total energy intake throughout the day. For obese or middle-aged and elderly people, it will increase the weight, blood lipid, blood sugar and blood viscosity, so it is not suitable as a snack. It is best to choose dairy products, nuts, fruits and vegetables and fruits as snacks. For example, a bag of milk, an apple, a cucumber, a tomato, three walnuts and a handful of melon seeds. That is, it enriches the nutrition of three meals, is convenient to carry and eat, and does not consume more energy.
Sixth, the principle of reasonable arrangement of energy intake ratio of three meals
The ancients said that "breakfast is for the emperor, lunch for the prince and dinner for the beggar". Modern people advocate: "Eat well at breakfast, eat well at lunch and eat less at dinner". Breakfast has been highly valued since ancient times. According to the law of human life activities and the objective reality of life, work and study, the energy intake ratio of three meals a day should be: breakfast accounts for 25%-30% of the total energy needed, lunch accounts for 30%-40%, and dinner accounts for 30%-35%.
1, you should eat breakfast every day to ensure adequate nutrition.
As the first meal of the day, breakfast is very important for maintaining good health and improving work and study efficiency. The interval between breakfast and the previous dinner is more than 12 hours, and the body is exhausted of glycogen and other nutrients. If you don't eat breakfast, it will easily lead to the lack of energy and other nutrients, which will lead to the decline of work and study efficiency in the morning.
Studies have shown that students who skip breakfast lack energy and other nutrients, and it is difficult to be fully supplemented through lunch and dinner, which makes blood sugar at a low level all day, leading to low brain excitability, slow response, inability to concentrate and affecting learning efficiency. Protein, fat and carbohydrate in food are the main sources to maintain blood sugar level. Therefore, breakfast should be diversified and reasonably matched. There should be four kinds of food: cereals, protein (meat, eggs, milk and products), vegetables and fruits. For example, an apple before meals, a bean bag as the staple food, an egg or a bag of milk as food in protein, a dish of assorted vegetables and a bowl of millet porridge. Adjust breakfast meals according to different ages, labor intensity and individual differences. From the point of view of food diversity, we can use the method of equal replacement to cook breakfast for a week without repeating samples.
For example, whole wheat bread is used for breakfast, 50g beef with sauce or a glass of milk is used for protein food, and eight-treasure porridge is used for millet porridge, and vegetables and fruits are eaten every day. In this way, cereal pasta can quickly raise the blood sugar level. After 2 hours, protein and Fat will continue to maintain the blood sugar level, so that the blood sugar level in the morning will remain stable for half a day to meet the brain's demand for blood sugar supply, which is of great significance for maintaining the high efficiency of work and study in the morning.
Chinese medicine theory holds that; The morning is the time when the sun's yang will sprout and spread all over the body. Nutrients taken in breakfast can be delivered to the tissues and cells of the body in time, which improves vitality, is beneficial to health and is not easy to form obesity.
Through the communication with cholelithiasis patients, I learned that most people don't eat breakfast. It is found that the formation of gallstones is related to long-term skipping breakfast. At night, in order to digest fatty food the next day, the liver secretes bile and stores it in the gallbladder. But if you don't eat breakfast, the bile can't be used, and the detention time in the gallbladder is extended by 6 hours to lunch. It leads to bile concentration and crystallization, and it is impossible to consume bile every day if you don't eat breakfast for a long time. The remaining bile is further concentrated and the crystal surface is continuously deposited, forming massive gallstones. In medicine, stone removal or gallbladder removal is generally performed by surgery. In fact, gallstones can be dissolved and reduced through diet.
The study also found that skipping breakfast can easily lead to anemia, hypotension, skin aging, stomach problems, obesity, constipation, ischemic stroke and so on. Fried dough sticks, oil cakes, pancakes, bean buns, instant noodles, leftovers and cold food are not suitable for breakfast, which will cause stomach discomfort and lead to chronic stomach problems for a long time.
2. Have a nice lunch
After intense work, study or fatigue in the morning, most of the energy and nutrition obtained from breakfast are consumed, so it needs to be replenished in time to provide energy and nutrition for life, work and study in the afternoon. Therefore, lunch plays a connecting role in a day. The energy and nutrition provided by lunch should account for 30%-40% of the total energy needed for the whole day. The staple food can be whole grains, including meat, fish, shrimp, poultry, eggs, bean products, etc. 1-2 kinds of food fried from protein and vegetables or cold, clear soup or porridge. Food intake depends on physical exertion, generally controlled at 8 minutes full, which is beneficial to health and can maintain energy and physical strength.
3. Dinner should be moderate.
The next day, the interval between dinner and breakfast is long, and the energy provided should meet the needs of night activities and night physiology and sleep. So dinner also plays an important role in a day. The energy intake for dinner should account for 30%-35% of the total energy required for the whole day, and the cereal for dinner should be 100g- 125g rich in dietary fiber, such as brown rice, whole wheat flour, miscellaneous grain flour, potatoes, etc., which can not only increase satiety, but also promote gastrointestinal peristalsis.
In addition, 50 grams of animal food and 20 grams of bean products can be selected as protein food. Vegetables 150g, fruits 100g, vegetarian dishes or vegetable soup. Dinner is generally light, light, thin and soft, hot food, easy to digest and absorb, seven points full, no satiety before going to bed, and the quality of sleep will be better. For example, the staple food for dinner: steamed sweet potatoes, potatoes, mixed flour cakes, fried shrimps with celery, cold broccoli (soaked in hot water) and soup with mushrooms and rapeseed. Or put a proper amount of tofu strips and vegetables in the original noodle soup; Put some Chinese cabbage and a bag of milk in yam millet porridge.
Many families, due to the intense pace of work, study and life during the day, stay up late at night, get up late in the morning, have no time to make breakfast, rush to work, get together for dinner, the food is too rich and greasy, the physical energy consumption of the day is strong, the hunger is strong, the natural overeating, the digestion time is prolonged, and the burden on the digestive system, endocrine system, pancreas and liver and gallbladder is aggravated, which leads to sleepless at night. Eating a lot of high-fat and high-protein food for dinner is easy to cause pancreatitis, which will gradually form chronic diseases such as fatty liver, hyperlipidemia, hypertension, hyperglycemia, obesity, uremia, cardiovascular and cerebrovascular diseases, gout, cysts and tumors.
Compared with overweight people, it is suggested to eat less animal food and refined white rice flour for dinner, and eat more foods rich in dietary fiber and low energy such as brown rice, whole wheat flour, miscellaneous grains, whole grains, potatoes, vegetables and fruits, so that physical energy can consume and store fat, which is helpful to lose weight.
In the daily life of three meals a day, there is no need to strive for perfection in the design of meals, as long as we follow the above six principles and grasp them macroscopically to make breakfast nutritious; Have a hearty lunch; Eat less for dinner.
Various miscellaneous grains, 250-400g per day. It is best to eat 50-100 grams of miscellaneous grains and whole grain food every day; Meat, poultry, fish, shrimp, eggs, milk, bean products and other protein food meals 1-2. , should be moderate. Generally, 1-2 kinds of meat, poultry, fish and shrimp are selected one day, totaling 100g- 150g, and it is best to eat more fish and shrimp. An egg for breakfast, a glass of milk for dinner, 30g-50g bean products/day; Vegetables and fruits should be sufficient, with vegetables of 300g-500g/ day; 300g-400g/day of fruit; Drinking water should be guaranteed, 2000ml-3000ml/ day; Oil and salt should be controlled, with edible oil 20g-25g/ day and salt 5g-6g/ day; There are about three kinds of snack nuts, * * * 50g. 、
In the long river of human life, three meals a day is a trivial matter, but it determines the rise and fall of a family and the health of the people. A reasonable diet can balance nutrition; With rich and balanced nutrition, physical activities can be carried out smoothly according to the pace of life, and ideal health conditions will naturally follow. If you want to live a long and healthy life, you must start with three meals a day. Hu eats sea and drinks, and the disease enters from the mouth; Scientific diet, healthy diet. I am the first responsible person for the health of my family. I carefully adjust three meals a day, do a good job every day, persevere, be healthy and happy for a hundred years.