Eating is a big event in life. There are always questions about three meals a day. “After dinner, I’m guilty of embarrassing things. What time do I have to eat three meals a day?†In recent days, experts have communicated with netizens on the topic of “how to eat three meals a day is the most reasonableâ€.
1. Eating three meals a day is the way most people eat, and some people advocate eating less and more, and what kind of arrangement is better?
A few meals a day, it is best to determine according to personal habits and work conditions. If you eat 2 meals a day, you will not feel hunger and it will not affect the quality of your life. Then you can do so if you want to eat enough nutrients. If conditions allow, you can also eat five, six or even seven meals a day, but only if the total intake of energy is not too much. However, for some people, such as diabetics, it is best to eat small meals, which will reduce blood sugar fluctuations. In summary, the most important thing is not to eat a few meals a day, but to ensure adequate nutrient intake and avoid excessive energy intake.
2. Breakfast is suitable for eating around 7 o'clock, lunch around 12:00, dinner around 18:30. What is the most reasonable timetable for three meals?
The specific time of the three meals should be determined according to the daily work. The interval between two meals should be 4 to 6 hours. But when breakfast is eaten, it depends on the specific time of getting up. It is best to have three meals a fixed time. If it is too late to eat a meal, it is recommended that you prepare some foods in the office or in your bag, such as jujube, Ba Danmu, milk, yoghurt and other snack foods with high nutritional value, but the cookies, High-calorie, low-nutrient sweets such as cakes are not suitable. No time to eat, do not be hungry, otherwise it will not only hurt the stomach, digestive tract secretion of digestive juices will also have the ability to disorder.
3. As the saying goes, "In the morning we must eat well, we must eat at noon and eat less at night". What is the definition of "good, full, and little?"
This statement is not very accurate, but it can give us some inspiration. Eating well in the morning means high quality, which is reflected in the nutritional balance of the food: not only staple foods (bread, bread, cakes, rice, porridge, etc.), but also at least two protein foods (eggs, milk, meat, and soy products). ), and at least one kind of vegetable and fruit (preferably more than one, such as eating vegetables in the morning does not prevent you from eating more fruit). If you add a small amount of nuts, it is even more perfect. The number of lunches is sufficient, which is called fullness. The staple foods and dishes must be eaten enough. The variety of ingredients should be as much as possible. Eating less at night does not mean that you are hungry, but that your calories are lower, your oil is less, and you should try to make up for foods that you did not eat or eat enough in the morning and at noon, such as vegetables, grains, and potatoes.
4. I especially want to go to bed after lunch, is it related to the food I eat at noon?
In general, the first one is oily food, because it is difficult to digest and it is easy to eat. The second is fine white food or eating too much staple food, it is also easy to make people feel sleepy. Because the study found that if the insulin level is too high, the postprandial blood glucose rises too quickly and it is easy to make people feel trapped. To avoid being trapped after a meal, the first step is to replace some of the white rice and white flour with miscellaneous grains. For example, replace white rice with rice with brown rice and oats. The second is to eat more vegetables, and it is best to eat vegetables after eating, so that blood sugar will not rise so fierce, it is not easy to get trapped. Third, lunch should be lighter and eat less high-fat, high-calorie foods.
5. A lot of people go to work late nights in twos and threes. What do you eat at night and what time is appropriate?
A good night meal should meet the following requirements. First of all, to be low-fat, low-energy and high in nutritional value; secondly, to be easily digested, not to increase the burden on the gastrointestinal tract, and not to affect post-meal work; thirdly, to be as large as possible and to have enough satiety; Fourth, do not cause excitement and it is best to fall asleep. The supper that meets these requirements is hot milk, hot noodle soup (add eggs, a small amount of minced meat and vegetables, etc.), porridge (preferably not pure white rice porridge, but porridge with ingredients such as oats, lotus seeds, lily, etc.). It is recommended that you eat supper 1 to 2 hours before bedtime. For example, if you plan to sleep more than 11 o'clock, you will have a late-night snack at 9:30.
6. Many people around the dinner fast or fruit instead of dinner, feeling bowel, weight loss is good. Is this method really feasible?
Not eating at dinner can play a role in weight loss, but it also has a lot of side effects. Because most people eat very little for breakfast and eat very poorly at noon, they rely on the meal for dinner to make up for it. However, if you discard the dinner, you will lose 40% to 50% of the nutritional supply in one day. It will lead to metabolic disorders of the body, physical decline, prone to multiple nutrient supply shortages.
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