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Science with the principles of eating three meals a day

People want to eat three meals a day, eat not just to fill his stomach, or Jie Chan, mainly to ensure that the body's normal development and health. Results show: three meals a day, in food protein digestion and absorption rate of 85%; if changed daily meals, each meal to eat half the amount of food a day, then the protein digestion and absorption rate was only 75%. Therefore, in accordance with the Chinese people's living habits, in general, three meals a day is quite reasonable. At the same time should also note that meals should be suitable interval of time interval is too long will cause a high degree of hunger, influence people's work and work efficiency; interval of time, if too short, the Dayton has not yet emptied of food in the stomach, we went to eat Under the Dayton food will not get proper rest the digestive organs, digestive functions will gradually reduce the influence appetite and digestion. General mixed food in the stomach to stay the time is about 4 ~ 5 hours, two meals at intervals of 4 ~ 5 hours more appropriate, if it is 5 ~ 6 hours basically meet the demand.

◎ clock with three meals a day: Modern studies have shown that, in the early, middle and late period of time these three years, the human body's digestive enzymes are particularly active, which explains when to eat is controlled by the clock.

◎ brain and three meals a day: the human brain every day accounted for a significant proportion of human energy consumption, and the brain glucose energy supply can only be a day needs about 110 ~ 145 grams. The liver from each meal can only provide up to about 50 grams of glucose. Three meals a day, the liver that is able to provide enough glucose to the brain Wei Ren.

◎ digestive organs and three meals a day: solid food from the esophagus to the stomach takes about 30 ~ 60 seconds, in the stomach to stay four hours before reaching the small intestine. Thus, three meals a day interval of 4 ~ 5 hours, from the digestion point of view is reasonable.

Three meals a day of food choice: The choice of what food three meals a day, how to deploy, using what methods to cooking, all of which pay attention to, and vary. In general, three meals a day should be the thickness of the staple food and non-staple food mix, animal foods and plant foods have a certain percentage, preferably every day eat beans, potatoes and fresh vegetables. Three meals a day of science allocation is based on each person's physical condition and work needed to decide. According to food intake distribution, early, middle and late meals ratio of 3:4:3, if a person ate 500 grams a day staple food, then eat 150 grams each morning and evening, at noon to eat 200 grams more appropriate.

Science with breakfast: Nutrition experts believe that breakfast is the most important day, a meal a day, eat a good breakfast, make people live longer. Eat a good breakfast means breakfast should be eaten a number of high nutritional value, less but better food. Because people have gone through a night of sleep, the first night eating has been basically depletion of nutrition in the morning only to supplement their diets in a timely manner in order to meet the morning of our working and learning needs. Breakfast in the design, select easy to digest, absorb, fiber-based foods that are high quality, preferably in the proportion of raw food accounted for the highest, and so will be the main source of energy a day.

◎ the importance of breakfast: expert after long observed that a person does not eat breakfast the morning after, the blood viscosity will be increased, and the flow is slow, Tianchangrijiu will lead to heart attack. Thus, sumptuous breakfast in a day's work not only makes both energetic, but also beneficial to heart health. Young people insist on eating breakfast than young people do not eat breakfast looks sturdy, disease-resistant ability, performance in the classroom in the school a more prominent, more gifted students to focus, understanding ability, academic achievement generally more outstanding. In terms of working-class, eat breakfast, but also to do a good guarantee of basic work, it is because people's brain cells such nutrients can only be obtained from the glucose energy, after a night without eating but do not eat breakfast, blood can not ensure an adequate glucose supply, a long time people would get tired, weak, or even nausea, vomiting, dizziness and other phenomena, can not be energetically to work.

◎ Elements of the ideal breakfast: Under normal circumstances, the ideal breakfast to master the three key elements: dinner time, the nutrient levels and balance with the main non-staple food. In general, the get up and eat breakfast 30 minutes after the activity is most appropriate, because by that time people's appetite of the most productive. Breakfast will not only pay attention to quantity, but also pay attention to quality. Calculated by adults, breakfast staple food volume should be between 150 to 200 grams and calories should be around 700 kcal. Of course, engaged in different labor intensity and age, the heat required for different people is different. If students need about 500 kilocalories of heat, secondary school students Zexu about 600 kcal of heat. On food intake and calories, it should be accounted for different ages of man-day total food intake and total calories 30% suitable. Should generally be eating starchy staple foods, such as steamed bread, BEAN BAG, bread and so on, but also those with appropriate increase in protein-rich food such as milk, soy milk, eggs, etc. Coupled with a number of side dishes.

1, choose fast food, to control calorie intake, try not to point the high calorie fast food; or meal at the point when the attention of food choices. By Big Mac package, for example, a 570 calorie Big Mac cards, french fries 220 cards, Coca-Cola 150 card, a meal down, the heat nearly 940 cards; If we add an apple pie (220 cards) or a glass of chocolate milk Xi (380 cards), it would exceed the thermal standards. Therefore, the best single-point, choice of Big Mac at the same time, drinking low-calorie beverages, or with lettuce salad, add enough nutrients.

2, for convenience foods, including dumplings, fruit and vegetable category, fish class, soy products, including frozen convenience foods, pay attention to add fiber and vitamins. Convenience foods in order to maintain food color, texture and taste, save a lot of nutrients, but in the processing of cellulose and water-soluble vitamins can cause some damage when you should pay attention to eating fresh vegetables, fruits catering.

3, each focusing on the quality of meals, breakfast focus on nutrition, emphasizing comprehensive lunch and dinner require light.

Nutrition Breakfast: breakfast choice of food diet are: grain bread, milk, yogurt, soy milk, boiled eggs, lean ham or beef, chicken, fresh vegetables or fruit juices to ensure that protein and vitamin intake income.

Rich Lunch: Lunch require a full range of food, can provide a variety of nutrients to ease the work pressure, adjust the mental state. You can spend some more time for themselves with out a proper diet: Chinese fast food, assorted fried rice, chicken noodles, steak, pork chops, hamburger, green vegetables and salad or fruit salad, plus a soup.

Light Dinner: Dinner should light, attention to the selection of fat less digestible food, and the focus should not overeat. Dinner-nutrition, consumption can not afford to accumulation of fat in the body will be, resulting in obesity, affect health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffing steamed buns, pickles, fruit platter. While the occasional meal plus drink a small cup of rice wine or red wine is also good.

4, pay attention to food matching, including coarse and fine, dry and thin, dirty and Su, cold and heat balance. With close ties with the nutritionally balanced food for each meal is concerned, a bowl of instant noodles can only provide some protein and fats and carbohydrates, so it is best accompanied by a fruit, a meat or soy protein supplements, vitamins and cellulose; for the day, the choice of diet, such as eating lunch, hamburgers, fried chicken, eat a light dinner on the food, especially vegetables.