As the saying goes, "eat well in the morning, eat a full lunch, and eat less in the evening." This is a summary of the experience left by our predecessors on a reasonable diet for three meals, and it is also a scientific summary. However, the current eating habits of many young people are: not eating breakfast, coping with random eating for lunch, and eating special meals for dinner.
First-tier cities are fast-paced, and it takes three or four hours to go to and from get off work every day. Many people would rather save breakfast in exchange for half an hour of sleep, and comfort themselves by saying that they should only lose weight. Or simply eat while walking.
It’s hard to take a break at lunch time. Of course, I have to follow the drama and browse the circle of friends, so I ate the unhealthy fast food for several purposes.
I am the best at night, I wish I could alleviate the fatigue of the day with delicious food. There are also people who stay up late and work overtime, beer barbecues, pizza burgers, you can hardly treat yourself hard for a day.
I always feel that youth is capital, and it's okay no matter how much you toss. After a few years, my waist became thicker, my face turned yellow, and my energy and memory were degraded after climbing a few floors. I couldn’t make up for it after staying up late for two or three days. By the time of the physical examination, the symptoms of middle-aged and elderly patients were already It appeared on your medical check-up sheet, and you were surprised that in the years when you did not take your body seriously, your body has gradually abandoned you.
What is more heart-warming than this-not because your abilities are not enough to support your desires, but your body is difficult to support your ambitions. You may be as desperate as you and can do a good job, but health determines how long you can do it. And your health has been wiped out by all the three meals a day without knowing it.
Xiehe Hospital nutrition expert, " health hall " most popular guest Yu Kang gave young people some simple meal habits advice ,It’s not difficult to do it~
Breakfast: Don’t skip, and don’t eat while walking
There is a theory that people who do not eat breakfast will not be hungry. The more hungry you eat, you don’t have to eat if you are not hungry, saving trouble and losing weight. However, Hunger and fullness are physiological responses of the human body under normal conditions. It is an abnormal phenomenon that the human body is not hungry when it should be hungry and when it should not be hungry.
The relationship between breakfast and blood sugar rise and fall should be "breakfast→full→increased blood sugar→insulin secretion→low blood sugar→hungry→lunch".
Insulin is the key in this process. Insulin is the only hormone in the human body that can lower blood sugar. In the process of lowering blood sugar, it will cause hunger.
If people do not eat breakfast, blood sugar will not rise, insulin will not be secreted because of this; if insulin is not secreted, there will be no hypoglycemia, and people will not feel hungry. I have no appetite for lunch.
Do not eat breakfast for a long time,The normal operation of insulin and blood sugar does not occur, which will cause the body's metabolic disorder. causes gallbladder disease. It can also cause gastrointestinal disorders in .
Without breakfast, the stomach that was supposed to "eat" has been in a "starved state", which will cause the accumulation of gastric acid, which can lead to gastritis, gastric ulcers, and so on. The gastrointestinal tract becomes "static" during the time when it should be peristaltic, digested, and functioning, and then suddenly eat a lot of lunch, the "workload" of the stomach suddenly increases, and it is inevitable that it will be injured, and there will be acid regurgitation and "heartburn". And other symptoms. Repeatedly, the gastrointestinal function will inevitably have problems.
It is a misunderstanding that skipping breakfast can avoid obesity. Once our body realizes the lack of nutrition, the first thing to "burn" is carbohydrates and protein, and the last thing that is consumed is fat. Therefore, it is wrong to think that skipping breakfast and not eating staple foods can reduce fat and lose weight. of.
Breakfast can not be eaten while walking, otherwise a large amount of blood that should flow to the stomach will be supplied to the skeletal muscles, resulting in insufficient blood supply to the digestive system, causing digestion and absorption disorders, and impaired gastrointestinal function. Especially in the morning, the energy level in the body is very low. Breakfast is the first meal to replenish the energy needed for the day.It's extremely important, and you shouldn't eat while walking.
nutritious breakfast recommendation
efficient.
The perfect breakfast: staple food + protein + vegetables. Protein specifically refers to high-quality protein foods such as milk, yogurt, eggs, soy milk, and lean meat. It is not convenient for most people to eat vegetables in the morning, so it is even more precious. Cook more vegetables when cooking noodles. It is simple and easy to make and can add a lot to breakfast.
Simple breakfast three treasures: milk, eggs and appropriate amount of staple food. Eating an egg in the morning is particularly good. It is nutritious. The small amount of oil in the egg can make the bile work better.
breakfast "rescue group": water, whole wheat bread, soda biscuits , dark chocolate , etc. When you can’t eat breakfast on time, these foods can relieve your urgency and relieve symptoms such as hypoglycemia.
Soy milk and fried dough sticks are a traditional mismatch. Soy milk is very nutritious, but the fried dough sticks are very bad and will wipe out the nutrition of soy milk. of course , sweetened soy milk is not nutritious.
Lunch: Don’t eat while watching TV or swiping your phone
Lunch is a meal that connects the past and the next. It should not only compensate for the energy consumption in the morning, but also make a good job and study in the afternoon. Of reserves.
Concentrate on work and improve efficiency when you work; concentrate on eating when you eat and absorb energy. This is a virtuous circle.
If breakfast is already so-so, don't handle it for lunch. Give yourself half an hour to focus on the nutrition and deliciousness that lunch brings us without looking at the phone or working.
However, do not eat too full. After a meal, the blood in the body will be concentrated in the stomach to help digestion and absorption. At this time, the brain will temporarily be in a state of ischemia and hypoxia. If you eat too much, the state of cerebral ischemia and hypoxia will be prolonged, which will affect work and study in the afternoon.
If you have enough time, walking for half an hour after a meal is very helpful for digestion, can achieve the effect of eating and moving balance, preventing obesity and avoiding sleepiness in the afternoon.
A nap is recommended, but do not take a nap immediately after a meal. You should take a short walk and then take a nap, otherwise it will cause the body to accumulate energy and gain weight; in addition, people’s metabolism will slow down when they sleep, and they will go to bed immediately after lunch. Difficult to digest.
In addition, it is not advisable to eat fruit at lunch for two reasons: one is eating fruit immediately after a meal, the fruit cannot enter the intestinal tract quickly, and the nutritional effect is reduced; the second is the high sugar content of fruit, food with fruit, the body's blood sugar load too heavy. Fruit is best eaten between meals. If you want to eat fruit at lunch, it is best to eat it before the meal.
nutritious lunch recommendation
The energy provided by lunch should account for 35% of the total energy of the whole day. These energy should come from sufficient staple food, appropriate amount of meat, fat and vegetables. lunch should not be too greasy, otherwise it will make people feel drowsy and drowsy after the meal, which will affect the work in the afternoon.
Nutritional lunch must have three kinds of food: staple food + animal food + vegetables. The staple food of lunch should be eaten with coarse grains and fine grains. Men should guarantee 2~3 taels, and women should guarantee 1~2 taels; Eat more animal foods rich in high-quality protein for sensitive thinking, understanding and memory function, Under normal circumstances, you should eat 1~2 taels of lean meat or 2~3 taels of fish for lunch; eat at least half a catty of vegetable foods rich in vitamin C, mainly fresh green leafy vegetables and dark vegetables. Although fruits are also rich in vitamin C, it is not recommended to eat fruits with meals.
Dinner: Eat on time, eat in moderation
Dinner is a meal with more misunderstandings.Some people ignore breakfast and make a brief lunch, and eat a big meal in the evening until they reach their throats. Some people go the other way, and simply skip dinner for the so-called weight loss, or only eat fruits and grains of rice. Among young people, fewer and fewer people eat well and eat right.
People who lose weight without eating dinner are often "fake skinny". In this way, the weight lost is not fat but water, not thinness but dehydration.
Some so-called weight loss health products use this illusion to obtain the "effect" of weight loss. It is often prohibited to add diuretics and other ingredients in products, which can cause people to lose a large amount of water in a short period of time, causing the illusion of thinness, and fat will not be burned in a large amount in a short time.
Water accounts for 70% of the human body. As long as the body is slightly dehydrated, weight will drop. Don't be confused by this fake thinness phenomenon, skipping dinner for a long time will damage the gastrointestinal function, affect the endocrine, and especially hurt the body.
Weight loss without dinner will lead to a kind of "squeezing" thinness. The body's rebound ability is brewing at any time. Once you eat, you will absorb more, rebound faster, and tend to be fatter than before.
protein is very "hydrophilic", and 1 catty of protein in the body needs to bind 2 to 3 catties of water. Then protein replenishment means weight gain, and heavier than before.
Don’t skip dinner unless it’s too late for lunch, late at night, or if you go to bed very early at night.
The ideal time for dinner is 6 hours after lunch and 4 hours before bedtime. If dinner is eaten too early, it will be too long for breakfast the next day,People may be hungry at night, and hypoglycemia may occur.
If dinner is eaten too late, the stomach is still working hard to digest the food, and sleep will be unstable at this time. In addition, when you go to bed after eating, the urine will stay in the urinary tract and cannot be excreted in time. The calcium in the urinary tract will accumulate more and more, and it is easy to form urinary calculi . The peak of human urination is usually 4 to 5 hours after a meal, so don't eat dinner too late.
nutritious dinner recommendation
If you eat your throat and eyes as 10 points of fullness, 7 points of fullness means that the stomach has not yet felt full and unburdened. Take a few more mouthfuls. You can also eat, and if you put down your chopsticks and don’t eat, you won’t be hungry before going to bed.
Nutritional dinner: staple food + fish, meat, soy products + vegetables. Dinner should be particularly light, with vegetables as the main body, and the consumption is about half a catty. The staple food should be appropriate, with a combination of thickness and fineness, 1 ~ 2 taels are appropriate. To eat some foods containing high-quality protein, 1 tael is appropriate.
Don't eat "three high" food for dinner. High-fat foods such as fried foods, high-cholesterol foods such as fatty meat and internal organs, and high-energy foods with a lot of sugar should be eaten less daily, and there should be less activity after dinner, especially not.
In addition, do not eat high-fiber foods, do not eat strong tea, strong coffee and other irritating and exciting foods that will affect sleep.
Dinner should be “dry and thin” to facilitate digestion. "Dry and thin mix" is good for digestion, but do not eat porridge purely, especially for elderly people and patients with diabetes .So as not to increase blood sugar.
Extra meals: can not affect the regular meal
As the elderly grow older and their digestive functions decline, they should eat smaller meals and more meals. In addition to the three main meals, there should be an extra meal between the two meals in the morning and the two meals in the afternoon. Snack foods should be fresh fruits, nuts, and dairy products. Nuts should not exceed 10 grams per day. Fruits should be bananas, apples, kiwis and other fruits rich in potassium and vitamins. A medium apple-sized amount per day is appropriate.
Normal people can also add meals in moderation. Office workers stay in the office for a long time facing the computer, not only the brain is prone to lack of oxygen, but the body is also prone to lack of energy.
Eating some snacks at any time will not only make people happy, reduce anxiety , relieve tension, but also give the brain a rest. When staying up late and working overtime, you should add a moderate amount of meals before going to bed at night.
Special meals are exquisite
Extra meals cannot affect the meal. Snacks cannot be "overwhelming", the basis of three meals a day cannot be shaken, and snacks can only be used as a nutritional supplement in addition to regular meals. Eating snacks for a long time and not eating a good meal will cause digestive disorders to occur, which will cause a series of problems and affect your health.
There should be at least two hours between the extra meal and the main meal. According to the time when the average person eats three meals, the extra meals should be around 10 am and 3 to 4 pm.
There is a time limit for snacks in the evening. If you can’t go to bed immediately after eating, it’s best to keep two hours apart. Otherwise, it is not only difficult to digest, it may also cause gastroesophageal reflux ,Burns the esophagus.
Supper food should be particulary. Supper should not be spicy food such as "three highs" food, barbecue, wine, etc. It should be dairy products, a small amount of fruit and nuts, soda biscuits, etc., and should not be excessive.
Professor Yu Kang from the Department of Nutrition of Peking Union Medical College Hospital summarizes his 25 years of experience in dietary nutrition and teaches you to avoid 90% of the family’s dietary mistakes. Pound recommended! One book to solve the problem of three meals for the whole family!
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