Do you know the best way to match food?
do you know the best way to match food?
morning: Middle: evening = 3:4:3
eat 30% of breakfast, because the body just woke up, appetite is not high, digestion ability is in & quot; Warm up state;, But to ensure nutrition, in order to provide the energy needed for work and study in the morning. You can eat more for lunch, because people have more activities during the day and consume more energy. Eating less dinner is because people have less activity and less energy demand after dinner. Eating 7 minutes full is also conducive to sleep.
this is the energy ratio of three meals a day, not the quantity ratio. For example, eat two steamed buns (about 2 liang) for breakfast, drink a bowl of sweet potato corn porridge (about 2 liang), and eat an apple in the morning; For lunch, I have a bowl of eight treasures rice (about 3 Liang), one meat dish and one vegetable dish; For dinner, eat a cereal bag or Wotou, plus a bowl of millet porridge, a portion of bean curd or black fungus with onion. In this way, the energy distribution ratio of 3:4:3 can be achieved.
fish: Meat: egg = 2:2:1
according to the recommendation of Chinese Nutrition Society, each person should take 125 ~ 225 grams of fish, poultry, meat, eggs and other animal foods every day. Among them, 50-75 grams of livestock and poultry meat, 50-100 grams of fish and shrimp, 25-50 grams of eggs. Most families can’t eat fish every day. Instead, they can eat 150-200 grams of fish 2-3 times a week. Usually, we should try to eat more white meat (such as poultry and fish), less red meat (such as pigs, cattle, mutton, etc.). Normal people had better eat an egg every day. Dyslipidemia or obesity, it is recommended to eat 2 ~ 4 eggs a week.
meat: Vegetable = 1:4
Chinese residents should eat 400-500 grams of vegetables and 125-200 grams of fish, poultry, meat, eggs and other animal foods every day. The ratio of meat to vegetables for the whole day can be roughly arranged as 1:3 or 1:4. For example, a meal of four dishes can make a meat dish, a bean curd and two vegetarian dishes. When eating, it’s best to take a bite of meat and then three bites of vegetables.
staple food coarse grain: fine grain = 1:3
“dietary guide for Chinese residents” suggests that the staple food should be coarse and fine, and 50 ~ 100g coarse grain should be eaten every day. One day’s staple food, there are about 1 / 4 ~ 1 / 3 of the coarse food is good, you can also eat coarse food twice a week. Coarse grain contains more dietary fiber, which has a certain preventive effect on obesity, hypertension, heart disease and other chronic diseases. Potatoes, such as sweet potatoes and potatoes, can replace part of the grain in an appropriate amount.
vegetables: Fruits = 2:1
each person should eat 300-500 grams of vegetables and 200-400 grams of fruits every day. There are many kinds of vegetables. The general principle of selection is to eat more sprout, leaf and stem vegetables in spring and autumn (such as spinach, leek, small green vegetables, vegetable heart, etc.), and more fruit and tuber vegetables in autumn and winter (such as radish, potato, onion, etc.). It’s best to choose the local dishes of the season, and it’s also best to eat 3-4 kinds of fruits every day.
golden meal schedule
eating three meals a day not only includes reasonable and rich nutrition, but also requires regular eating. When you meet the right food at the right time, you can have a romance with people and food; Encounter & quot;.
at this time, the gastrointestinal tract has fully awakened, and the digestive system begins to operate. At this time, eating breakfast is the most efficient way to digest and absorb food nutrition. Full mark breakfast should include at least three types of food: Cereals, animal food and fruits and vegetables. If you add one or two nuts, it’s perfect.
extra meal 10:30
at this time, the metabolism of the human body becomes faster, so we need to eat an extra meal to supplement energy, especially for students, office workers and other brain users, which helps to concentrate and maintain an efficient state of study and work. You can eat a cucumber or tomato, drink half a cup of milk, a small bottle of yogurt, two or three pieces of dried tofu or a handful of nuts.
after 12:00 noon is the time when the body’s energy demand is the biggest, and the belly cooing is to remind everyone to have lunch. For many people, although lunch time is relatively short, they still have to eat slowly and avoid eating while working.
afternoon tea 15:30
at this time the body glucose content has been reduced. Eating afternoon tea can avoid slowing down of thinking and adverse emotions such as irritability and anxiety. Afternoon tea with simple, a grain food (biscuits, bread), with a kind of dairy products, or a seasonal fruit, drink with boiled water and tea is appropriate.
dinner is best arranged between 18:00 and 19:00. If you eat too late, you can’t digest the food and go to bed. It not only has poor sleep quality, but also increases gastrointestinal burden, and is easy to induce obesity, leading to a variety of chronic diseases.
night snack 21:00
diabetic patients and those who still need mental work at night can eat some midnight snack properly. Eat less at night, try not to exceed half of the meal. In terms of food selection, low-fat and easy to digest food is appropriate, and easy to digest bread slices and light porridge are better.