Breakfast is 7:00. In the morning, the sun slowly rises and the body gradually wakes up. By about 7 in the morning, the gastrointestinal tract has completely awakened, and the digestive system has started to work. At this time, eating breakfast can most effectively digest and absorb food and nutrition. The full breakfast should include at least three types of food: cereals, such as noodles; animal foods such as meat, eggs, dairy products, etc.; and vegetables and fruits rich in vitamin C, which can supplement dietary fiber. If you add one or two nuts, it is even more perfect.
Add 10:30. At about 10:30 in the morning, the body's metabolism speed is getting faster. Most people tend to feel a little hungry. This time, you need to eat a meal to supplement your energy. Especially for students, office workers, etc., it helps to concentrate. Maintain an efficient learning status. Add a small meal, you can eat a cucumber or tomato, you can also drink half a cup of milk, a small bottle of yogurt, two or three pieces of tofu or a small amount of nuts. It is worth noting that after the meal, lunch will be reduced according to the appetite.
Lunch 12:30. After 12 o'clock in the afternoon, when the body's energy needs are the biggest, the tweet is reminding everyone to have lunch. For many people, although the lunch time is relatively short, but still have to chew slowly, avoid eating while eating. Perfect lunch is best to follow three matching principles: First, the thickness of the mix, appropriate to eat some millet, whole wheat, oats, etc., to help prevent constipation; second, dry and thin mix, in addition to dry food, it is best to drink some moisturizing soup porridge The third is color matching, it is best to eat five colors, such as white rice noodles, red tomatoes, meat, green vegetables, yellow soybeans, carrots, black black rice, black beans, black sesame and so on.
Afternoon tea is 15:30. The interval between lunch and dinner is longer. At around 16 pm, the glucose content in the body has decreased. Eat some afternoon tea in advance to avoid slowing down and prevent irritability, anxiety and other negative emotions. Afternoon tea should be paired like a full meal. It is best to choose two or three kinds of foods that have complementary functions to ensure balanced nutrition. For example, a cereal food (biscuits, rusks), with a dairy product, or a seasonal fruit, beverages with boiled water and tea.
Dinner at 18:30. Dinner is best arranged between the hours of 18:00 and 19:00. If you eat too late, you should sleep after a while. If the food is not digested, it will not only sleep well, but also increase the gastrointestinal burden, and it is easy to induce obesity, leading to a variety of chronic diseases. Dinner should be light, can not be fat and thick, appropriate to eat short muscle fiber, good digestion of lean meat, eggs can eat less fat; dinner to ensure food diversity, eat more vegetables and coarse grains, help Ingest more dietary fiber and increase gastrointestinal motility; it is also important to control the amount of food. Appropriate exercise for half an hour after a meal can avoid fat accumulation.
Nightingale at 21:00. People with diabetes and those who have to work mentally at night can eat some nightingales properly, but they must carefully choose food and control the amount of food. Otherwise, the harm will outweigh the benefits. In addition to the digestive system, cardiovascular and cerebrovascular diseases will also be damaged. The time to eat supper should be arranged two hours before going to bed. Eat less at night, try not to exceed half of the meal. For food selection, it is better to use low-fat, digestible foods, and easy to digest bread slices and light porridge.
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