1, breakfast: 7: 00-8: 30. Breakfast is the most important meal in a day, which provides the body with the energy and nutrition it needs, especially after a night's sleep. 7 am to 8: 30 am is the best time to have breakfast, because at this time, the body is on an empty stomach and the digestive system is in the most active state of the day. Intake of high-quality protein, carbohydrates and fat will help to start the metabolism of the day and improve attention and work efficiency.
2. Lunch: 12: 00- 13: 00. Lunch time should be between noon, noon 12 and afternoon 1. During this period, the body's energy level is relatively low, so you need to eat some foods that can be digested quickly to improve your energy level, such as bread, rice or noodles rich in carbohydrates, as well as vegetables and fruits.
3. Dinner: 18: 00- 19: 30. Dinner should be eaten at the end of the day to help the body store energy when it is about to fall asleep. Dinner should include some complex carbohydrates and protein, such as whole grains, brown rice, green leafy vegetables, beans and lean meat. In addition, eat some foods that can help the body relax and fall asleep at night, such as milk, oats, bananas or honey water.
The importance of scientific diet arrangement;
1, stable energy supply: a scientific schedule of three meals a day helps to provide a stable energy supply for the body at different times of the day. By taking proper nutrition at proper time, such as high protein and carbohydrate for breakfast, protein and carbohydrate for lunch, and food with low calorie, high protein and carbohydrate for dinner, we can ensure that the body can get the energy it needs at different times of the day and maintain normal physiological activities.
2. Help maintain a healthy blood sugar level: A scientific three-meal schedule also helps maintain a healthy blood sugar level. When the body is on an empty stomach, the blood sugar level will gradually drop. Eating on time can avoid a sudden drop in blood sugar level and help maintain blood sugar level stability. This can reduce the discomfort symptoms such as fatigue and dizziness caused by the fluctuation of blood sugar level, and also avoid the risk of chronic diseases such as diabetes caused by long-term high blood sugar level.
3. Protect the health of the digestive system: A scientific three-meal schedule also helps to protect the health of the digestive system. Regular eating can make the digestive system work regularly, contribute to the secretion of digestive juice and the peristalsis of gastrointestinal tract, thus contributing to the digestion and absorption of food. If the time of three meals is irregular, it may lead to an increase in the incidence of gastrointestinal diseases, such as gastritis and gastric ulcer.