Discover the best time to eat three meals a day nutritional standard of three meals

after entering the modern society, we have more and more working hours. Even have no time to eat, can only use a few packets of instant noodles to deal with the problem. You know, three meals are irregular. It can cause many diseases. We must have a regular diet, the rule is

the origin of three meals a day

modern people are used to three meals a day, in fact, before the Qin and Han Dynasties, people only had two meals a day. As agriculture is underdeveloped and food is limited, even two meals depend on people《 Mozi & middot; According to zashou, soldiers eat two meals a day, and the amount of food is divided into five levels. The first meal is called & lt; Chaoshi & quot; Or & lt; 饔 & quot;, Eat when the sun reaches the southeast. The second meal is called & lt; Dinner & quot; Or & lt; Food & quot;, Have dinner at Shenshi (around 4:00 p.m.). As for meal time, the ancients said & lt; Do not eat from time to time(《 The Analects of Confucius). Eating at a time when meals are not supposed to be served is considered as an act of transgression or a special reward. For example, historical records middot; According to Xiang Yu’s Chronicle, when Xiang Yu heard that Liu BANGYU wanted Wang Guanzhong, he was angry and ordered; And enjoy soldiers every day;, To reward the soldiers and inspire their morale. After the Han Dynasty, two meals a day gradually became three or four meals. In addition, the three meals began to be divided into breakfast, lunch and dinner. Breakfast, called Hanju in Han Dynasty, refers to the snacks used after getting up in the morning to wash. In the Tang Dynasty, Hanju began to be known as a snack《 It is said in Neng Gai Zhai man Lu that: & lt; The common custom takes the morning snack as the snack, which has been used since the Tang Dynasty& rdquo; Up to now, breakfast is still called breakfast in many areas of our country. Lunch, the ancients once called it & lt; Lunch & quot; Or & lt; It’s too late;.

two meals a day; The sages and the people plough and eat together, and begin to enjoy themselves(《 Mencius & middot; Teng Wengong, who has used food for dinner, means the passing of a day. Today people use & lt; Three meals a day & quot; To express the different feelings of time, including those who cherish the time.

Nutrition standard for three meals:

1; Reference intakes of dietary nutrients for Chinese Residents; According to the standard baby nutrition recipe, children’s nutrition recipe, the average person’s daily need for a variety of nutrients to match meals. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, 40% for lunch and 30% for dinner. Each person needs about 2000-2400 kcal of energy per day, of which 12-15% comes from protein, 25-30% from fat and 60-65% from carbohydrate.

2, preparation principle:

1) food diversity, grain based, ensure milk, eggs, increase vegetables, fruits.

2) the ratio of three meals is 3:4:3.

3) eat less snacks, drink less sugary and carbonated drinks, and control the intake of sugar.

4) drink milk and 6-8 glasses of water daily.

3 and 25g salad oil are recommended for daily use.

What time do you eat three meals a day? Discover the best time to eat three meals a day!

1, breakfast, time in 6:30 to 8:30

breakfast is the most important meal of the day, is also the earliest meal. My metabolism consumption in one night, loss of all kinds of energy, consumption of body fluid. Our energy is almost exhausted, so breakfast is a must. Eat more protein rich foods in the morning, such as eggs, milk and so on. Take in some proper amount of fat. But not too much to prevent weight gain.

although you have to have a good breakfast, you can’t have too much energy. You refuse to eat high calorie and high fat food in the morning. It may affect our daily work and study.

2, lunch, the best time is 11:30 to 1:30,

lunch, is very important. It’s a connecting meal. After a busy morning’s work, the energy of breakfast is almost used up. And for us, we still have to work in the afternoon. And the workload may be greater, which requires us to have a good lunch and match meat and vegetables. You can eat some caloric food. Staple food is a must, but less vegetable based. For those who want to lose weight, they can eat more vegetables for lunch.

3, dinner, eating time is generally from 6:00 to 8:00,

, after a day’s rest, our bodies are very tired, so we have to eat some low calorie food, so as not to lead to excess energy, but also rest at night, from the next meal time is very long, about 12 hours. So dinner is suitable to eat some easy to full food, as long as there is a sense of satiety on the line. But dinner must be eaten, not because of weight loss and do not eat dinner, so great damage to the body.

have a good breakfast, a full lunch and a little dinner. For the meaning of this sentence, breakfast to eat some high quality food, nutritious. But eat a balanced diet. Like milk, bread, eggs and so on. It’s better to have some soy products. If you have nuts, it’s better to eat a little in the morning.

eat a full lunch instead of being picky. Eat all kinds of food. Staple food and meals should be eaten more, and the variety must be rich.

dinner to eat less, can’t let oneself hungry, but also can’t eat too full. To eat less oil, eat less high calorie food. Like vegetables. As long as we eat well, we will be healthy.

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