Reasonable arrangement of meals a day _ life and health

One or more meals a day to adhere to the right amount of the principle

We should arrange the time and quantity of meals and eat regularly. In general, breakfast is arranged in 6:30~8:30, lunch is arranged in 11:30~13:30, dinner is in 18:00~20:00; the energy provided by breakfast should account for the total energy of the whole day 25%~30%, the lunch should occupy the 30%~40% and the dinner should be 30%~40%.

Food distribution for meals a day

Breakfast should be arranged in half an hour after getting up more suitable, recommended cereal (such as: Steamed bread, bread, cereal, noodles, doubao, porridge) for 100g, the right amount of food containing high-quality protein (such as: milk, eggs, soy products), and then have 100g of fresh vegetables and 100g of fruit.

Lunch cereal should be around 125g, the choice of animal food 75g,20g soy or a considerable amount of soy products, 150g vegetables and 100g fruit, to ensure that the lunch of vitamins, minerals and dietary fiber intake.

Dinner cereal should be around 125g, can choose animal food 50g,20g soy or a considerable amount of soy products, 150g vegetables and 100g fruit.

Under normal circumstances, people in the evening activities less, energy consumption is low, dinner too much will aggravate the burden of the digestive system, resulting in insomnia, many dreams. Therefore, the right amount of dinner, choose less fat, easy to digest food. For those who work or study at night, pay attention to the right amount of food in the middle of the night, such as a glass of milk, a few slices of bread, or a boiled egg, but do not make yourself full of feeling suitable.

Third, the harm of overeating

Overeating can cause gastrointestinal dysfunction, aggravate the burden of the pancreas, and increase the risk of acute pancreatitis or acute cholecystitis. The risk of heart attack after overeating is significantly increased, and people with heart disease, such as CHD, should pay great attention.

Four, "Eight items of attention" in the outside dining

Choose clean, hygienic dining places as far as possible
When ordering, pay attention to food diversity, meat and vegetable collocation
Don't be a big deal for the sake of pomp and order.
Try to choose cooking dishes by steaming, stewing, cooking, and try to avoid frying and high-fat foods.
Eat more vegetables and soy products, meat dishes should be appropriate
Eat the buffet to the right amount
Choose light drinks, do not drink or drink less sugary beverages
Drink a limited amount, you can refer to this article
V. To create a harmonious and enjoyable dining environment

To avoid talking about unpleasant things at the dinner table.
Avoid educating, criticizing, and blaming children at meals
Desktop color and tableware color an elegant tone for the good, can foil the color of the dishes
It's best to decorate the dining table and dining room, it is the tableware, dining table, restaurant color, style harmony
Do not consider eating time at home as a time to criticize or honor the conference.
Can't watch TV or book, newspaper side Eat, that will increase the burden of the brain, inhibit digestive function, affect digestion and absorption