The best time for three meals a day is: breakfast is arranged around 7 o'clock; Lunch is suitable at about 12, when the human body has strong digestive ability; Dinner should be arranged 3 hours before bed, preferably before 8 pm. It is best to have an interval of 4-6 hours between meals. After each meal, it takes about 4 hours for food to be fully digested and absorbed in the human body, and the blood nutrients will drop after more than 6 hours.
Be sure to have a good breakfast.
Eating a good breakfast means eating some foods with high nutritional value, less but better. Because after a night's sleep, people have basically consumed the nutrition they ate the night before. Only by supplementing nutrition in time in the morning can they meet the needs of work, labor and study in the morning.
Nutrition experts believe that breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. The researchers' follow-up survey of the elderly with long life shows that the elderly who insist on a normal breakfast are 20% more likely to live longer than those who don't eat breakfast.
After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, or barely eats breakfast, if the blood viscosity increases and the blood flow is slow for a long time, he will have a heart attack. Therefore, a rich breakfast not only makes one's day's work full of vitality, but also benefits the health of the heart.
A survey by American health scientists confirmed that eating breakfast helps to remember the whole day. The survey shows that children who usually skip breakfast or have a single breakfast obviously lag behind those who have a big breakfast in memorizing new knowledge, reciting texts and expressing orally. For the elderly over 60 years old whose memory declines, people who insist on eating breakfast can retell a short story more accurately, completely and easily. Accordingly, experts call on those who are "too lazy" to eat breakfast or cope with it to develop the habit of eating a good breakfast, because it is not only good for health, but also good for work and study.
It is not advisable to eat only eggs for breakfast.
As time is tight in the morning, some people cannot sit down and have a good breakfast. They often just eat 1 ~ 2 eggs and rush to work. It's not healthy to do so. This is because, on the one hand, the calories provided by two eggs can't meet the needs of the body. According to experts' research, breakfast should provide 25% ~ 30% of the calories needed for the whole day, while the calories provided by two eggs only account for 18.4% ~ 22% of the intake (if you only eat 1 egg, the calories provided will be even less). On the other hand, after getting up in the morning, your body is in urgent need of hydration, and you only eat eggs without hydration, which will make your body more dehydrated and the urine concentration will be higher, which is not conducive to the timely excretion of waste and toxic substances. If this continues, it will undoubtedly be harmful to the health.
It is not advisable to overeat at lunch.
With the deepening of health knowledge propaganda, more and more people realize that the correct eating habits should be: "eat well in the morning, eat enough at noon and eat less at dinner." It is right to have a full stomach at noon, but it is worth noting that you should not eat too much. If you eat too much lunch, it will be bad for your health and work.
This is because if you eat too much, most of the blood and oxygen in your brain will be transferred to the digestive tract, which will bring fatigue and make you feel dizzy and sleepy. Especially if you eat too much fat, it often takes a long time for fat to be converted into energy; But if you eat more refined sugar, insulin will suddenly surge and blood sugar content will suddenly drop. This will make people have a long-term headache, dizziness and drowsiness. This is not only harmful to health, but also will inevitably have a negative impact on work and study in the afternoon.
Dinner should be light.
Nutritionists and medical experts believe that overeating, overeating, greasy meat and eating too late are harmful to health. If you eat too much at dinner, the concentration of sugar, amino acids and fatty acids in your blood will increase. In addition, people's activities at night are small and energy consumption is low. Excess calories synthesize fat under the action of insulin, which gradually makes people fat. In addition, dinner is too full, and some protein can't be digested and absorbed. Under the action of intestinal bacteria, these substances produce a toxic substance, which slows down the peristalsis of intestinal wall during sleep, relatively prolongs the residence time of these substances in the intestine and promotes the occurrence of colorectal cancer.
If middle-aged and elderly people overeat for a long time and repeatedly stimulate a large amount of insulin secretion, it is often easy to cause premature failure of insulin cell function, produce diabetes or aggravate the condition. Overeating at dinner is easy to cause acute dyspepsia, and lying down to oppress the digestive organs of liver and gallbladder is easy to cause acute necrotizing pancreatitis.
Overeating at dinner will inevitably increase the burden on the gastrointestinal tract, and the information of intense work will continue to spread to the brain, making people sleepless and dreamy, which will easily lead to neurasthenia and other diseases over time. Overeating at dinner can easily induce acute pancreatitis and make people go into shock during sleep. If the rescue is not timely, it will often endanger their lives. If there is ascaris obstruction and chronic infection in biliary tract, it is easier to induce acute pancreatitis and sudden death. If you eat too greasy meat for dinner, too much cholesterol will accumulate on the blood vessel wall, which will induce arteriosclerosis, hyperlipidemia, hypertension and coronary heart disease over time. For people with hyperlipidemia and hypertension, eating meat for dinner is tantamount to adding fuel to the fire.
After eating high-fat food for dinner, most of the blood in the whole body is concentrated in the stomach, which will easily lead to insufficient blood supply to the brain. Eating high-fat food at night will cause blood to thicken at night, and blood will flow slowly in blood vessels. Some people will have different degrees of atherosclerosis and form cerebral thrombosis, which is easy to lead to stroke.
Dinner should not be eaten too late, because the calcium in food is metabolized by the body, and the part that is not absorbed by the body will eventually be excreted through the urethra, and the peak of calcium excretion in the human body is generally 4 to 5 hours after dinner. If you eat dinner too late, the peak of calcium excretion is in the sleep period when your life activity slows down, so calcium can't be excreted with urine in time. When urine accumulates in urethra and bladder for a long time, calcium will form urinary calculi and bladder calculi. If food is too late to be digested and stays in the stomach, it will also lead to diseases such as gastritis and indigestion. Eat dinner scientifically, and you can't sleep after eating. So it's best to have dinner around 6 o'clock every night.
Sugar should not be eaten before meals or before going to bed.
Some people think that eating sugar before meals, sweetness can increase appetite; Eat sugar before going to bed, and the sweet taste will take you to sleep. In fact, eating sugar before meals and before going to bed is not good for your health.
Eating sugar before meals will reduce appetite and cause indigestion. Especially if you eat too much sugar before meals, your blood sugar will inevitably rise, so you won't feel hungry and don't want to eat. There is often sugar in the stomach, which can also cause hyperacidity and stomach discomfort.
Eating sugar before going to bed will increase the acidity in the mouth. Acid can decalcify the enamel of teeth, while Lactobacillus likes to breed in the acidic environment of decalcified alveoli and teeth, and then corrode and cause tooth cavities.
Therefore, it is not advisable to eat sugar before meals and before going to bed.