When is the best time to eat 3 meals a day?

Eat more fruits and exercise is good ii

Three meals a day started in the Han Dynasty, and before the Han Dynasty, people had two meals a day. Before the Qin and Han dynasties, because agriculture was not very developed and food was very limited, people only ate two meals a day, the first meal was started when the sun moved to the southeast, and the second meal was started around 4 o'clock in the afternoon.

The precautions for three meals a day are:

1. A small amount: Don't eat leftovers in order to eliminate waste, but rather pay attention to controlling the portion amount when cooking and ordering. Don't eat too fast, so that the hypothalamus has not yet reacted to produce a feeling of fullness, and as a result, you will eat too much.

Don't turn grief into appetite and eat when you're angry; Don't eat fruit after meals, eat between meals.

2. Less oil: Less oil when cooking, and less fried and processed foods with high oil.

3. Less sugar: Eat less snacks, most snacks contain sugar. During the sugar control period, you can use sweet fruits instead of sweets, and all sugary drinks are contraindicated.

4. Less alcohol: try not to drink alcohol, especially beer is particularly high in calories; Usually more "fragrant" and heavy flavorful appetizers should also be eaten sparingly.

6:30 8:30 breakfast

Breakfast is the first and most important meal of the day. After a night, the glycogen stores in the body are basically depleted, and you need to get energy from food to prevent hypoglycemia. Therefore, it is important to eat a hearty breakfast, eat more foods rich in protein, carbohydrates, and of course, consume fat in moderation.

Although breakfast should be hearty, it is still necessary to avoid some high-calorie and high-fat foods. The Chinese Nutrition Society recommends that the calorie intake of a breakfast meal should account for 25% to 30% of the total calories of the day.

11:30 13:00 Lunch

Lunch is a continuation of the previous and the next, after a busy work in the morning, the energy provided by breakfast is basically depleted, and in the afternoon you still need to continue to work. Therefore, this meal at noon should be supplemented with enough calories to keep people productive. Lunch accounts for about 30% to 40% of the day's calories.

Food should also be diversified, first of all, staple food is a must, in order to achieve better results, you can use fine grains with coarse grains as staple food, such as putting some black beans in white rice. In terms of dishes, it should be paired with some meat dishes, but it is still mainly elemental dishes.

18:00 20:00 Dinner

Exercising less at night leads to less calorie consumption, and eating too much can easily lead to excess calories. But dinner is 12 hours away from the next meal, and it's inevitable that you will be hungry along the way. Therefore, it is best to eat something satiating and low-calorie for dinner.

For example, whole grains, fruits, vegetables and other foods rich in dietary fiber.

The Chinese Nutrition Society recommends that the calorie intake at dinner be 30% to 40% of the calorie requirement for a day. In view of the need, you can appropriately reduce the calorie intake at dinner, but never skip dinner**.

1. Lotus root

It is beneficial for women to eat lotus root every day, lotus root can actually replenish blood, lotus root can be eaten raw or used for stir-frying, or soup.

2. Beef

Beef contains a lot of zinc, which can be kept **. Oil balance, accelerate metabolism, and give you a radiant complexion.

3. Broccoli

Broccoli can be found in many anti-aging recipes, and it is a very useful anti-aging food for women. Because it contains antioxidants, it slows down free radicals in a woman's body, thus slowing down aging.

4. Red dates

Jujube can improve the body's immunity and can inhibit cancer cells. It can promote the production of white blood cells, reduce serum cholesterol, increase serum albumin, protect the liver, and jujube also contains substances that inhibit cancer cells and even make cancer cells transform into normal cells.

In the morning, between one or two and one or three o'clock at noon, do not exceed one bar in the evening, reasonably arrange three meals a day, normal people eat a day, and are generally used to eating three meals.

How to arrange three meals a day is learned.

Some families arrange very reasonably and eat a variety of patterns, while some families have a diet that can't be simpler, and the varieties are extremely monotonous;

There are also teenagers who skip breakfast, go hungry after two classes, and lose concentration and affect their studies.

In short, three meals a day should not only be regular and quantitative, but more importantly, it should be able to ensure nutrition and achieve a balanced diet.

In general, the nutrients needed for a day should be divided evenly among the three meals.

The calories ingested at each meal should account for about one-third of the total calories of the whole day, but lunch should not only supplement the calories consumed in the morning, but also provide energy for work and study in the afternoon, which can be more.

Therefore, the calories of three meals a day should account for 25-30% for breakfast, 40% for lunch, and 30-35% for dinner.

So, how should three meals a day be arranged? People often say that "it is better to eat in the morning, eat enough in the afternoon, and eat less in the evening" This health experience makes sense.

Breakfast should not only be about quantity, but also about quality.

The staple food generally eats starchy foods, such as steamed buns, bean buns, cornmeal nests, etc., and appropriately increases some protein-rich foods, such as milk, soy milk, eggs, etc., so that the blood sugar in the body quickly rises to normal or exceeds the normal standard, so that people can be energetic and energetic to work and study.

Lunch should be eaten more often and of high quality.

Staple foods such as rice, steamed buns, cornmeal cakes, bean buns, etc., and non-staple foods should be added to foods rich in protein and fat, such as fish, meat, eggs, soy products, etc., as well as fresh vegetables, so that the blood sugar in the body continues to be maintained at a high level, so as to ensure work and study in the afternoon.

Eat a small, light, easy-to-digest dinner, at least two hours before bedtime.

If you eat too much dinner and eat a lot of foods that contain protein and fat, it is not easy to digest and can also affect sleep.

In addition, people who are inactive at night and eat too much are prone to overnutrition, which will also lead to obesity, and may also cause fat to be deposited on the arterial blood vessel wall, resulting in cardiovascular disease, so three meals a day should be reasonably arranged.

Preface: Breakfast is eaten at seven o'clock, lunch is eaten at half past twelve, and dinner is eaten at half past six. Generally speaking, the time of three meals should be eaten according to the regulations.

Because by some time, the body has already begun to feel hungry. At this time, supplementing calories can have the effect of restoring body functions without accumulating too much fatty foods in the body.

In the early morning, the sun slowly rises and the body gradually wakes up. By around 7 a.m., the gastrointestinal digestive system kicks in, and that's when breakfast is the most effective way to digest and absorb food nutrients. A perfect breakfast should include at least two types of food:

cereal, noodles; There are also vegetables and fruits that are rich in vitamin C from animal foods (such as meat, eggs, dairy products, etc.) and can supplement dietary fiber, and a nut or two is perfect. You can also drink some porridge in the morning, which has a good protective effect on the stomach and intestines.

After 12 noon, when the body's energy needs are at its highest, the stomach growls to remind everyone to eat lunch. For many people, lunch is shorter, but it is still important to chew slowly and not eat while working. Eating foods such as whole grains and oats in moderation can help prevent constipation.

In addition to dry food, you can also drink some moist soup porridge. You can also eat grains such as white rice flour, red tomatoes, meat, green vegetables, soybeans, carrots, black rice, black beans, and black sesame seeds.

Dinner is best between 6 pm and 7 pm. If you eat too late, you will have to rest for a while. Sleeping when food is not digested well will not only have poor sleep quality, but also increase the burden on the gastrointestinal tract, which can easily induce obesity or cause some chronic diseases.

Dinner should be light, eat lean meat and eggs with short muscle fibers and easy to digest, and eat less fatty meat. Eating more vegetables and whole grains can help you consume more dietary fiber and increase gastrointestinal motility. It is also important to control the amount of food you eat, and exercising properly for 30 minutes after meals can avoid fat accumulation.

I think it's best to eat in the morning, noon, and evening so that this is the best time to eat.

It should be eaten at 7 o'clock in the morning, 11:30 at noon, and 5 o'clock in the evening. Because it helps our physical health, we must pay attention to this aspect of the problem.

I think you should eat at 7 a.m., 12 p.m. and 7 p.m., which is the most scientific eating rule.

Breakfast is around 7 o'clock, lunch is around 11:30 a.m., and dinner is best eaten before 6:30 a.m.

Morning should be eaten around 6:00 to 8:00 and lunch should be at 11:00

30 eat around 12:30 and dinner should be at 5:30 7:

Eat about 30 and never eat within two hours before going to bed, otherwise it will cause indigestion.

Breakfast should be eaten at 6:00 7:00 and lunch at 11:00 and 12:00. Dinner should be eaten at 6:00 7:00. Such a period of time is the healthiest.

Breakfast is between 7:00 and 9:00, lunch is 11:30 1:30, and dinner is around 6:00 and 7:30.