People take food as their heaven, but many people eat three meals a day wrong!
The Lancet published a large-scale study on the mortality, Burden of disease and other studies have found that: nearly 22% deaths in the world are due to unhealthy by diet. And this ratio is even higher in our country!
How to eat right? Today Coco will help you to list a few key points:
1
Eating regularly: Regular meals< /strong>
If the three meals are irregular and there is no fixed time for gastric acid secretion, it is easy to break the normal balance, resulting in excessive gastric acid secretion Too much or too little, thereby inducing indigestion, acid reflux, heartburn, gastric erosion, gastric ulcer and other symptoms. So, three regular meals, breakfast, lunch and dinner, what time is more appropriate to eat?
1Breakfast around 7:30
morning At seven or eight o’clock, the body’s sympathetic nerves become active, metabolism speeds up, and the stomach and intestines begin to operate, secreting gastric acid, digestive enzymes, etc. If you don’t eat breakfast to neutralize these substances, it will be easyInjury to gastrointestinal mucosa.
2lunch 00-13:00
Generally, food stays in the stomach for 1-4 hours, so around 11:00, lunch can be started.
3Dinner, 17:00~19:00
Dinner too early , It is easy to be hungry before going to bed, resulting in inability to sleep; eating too late can easily increase the burden of digestion and affect sleep. Therefore, generally, dinner and bedtime should be separated by 4 hours, to give the stomach enough time for digestion and absorption.
< >2
Eating period: seven or eight per meal strong>
Eating too much and eating too often will increase the burden on the stomach and stomach, which is easy to causeindigestion, oftentimes, alsoincrease the risk of gastric perforation, acute pancreatitis, kidney disease, etc.
Some studies have found that longevity genes are activated when the human body consumes calories to the sixth and seventh full. . And when you are seven points full, you will neither feel overwhelmed nor hungry too early. Therefore, seven points full is more conducive to health and longevity strong>.
What does it mean to be “seven points full”?
The stomach is not full yet, but the food Enthusiasm has declined, and the speed of active eating has also slowed down significantly. If you stop eating at this amount, you will neither get hungry early nor get fat.
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Eat quietly span>
The static here mainly has three meanings:
1 It is not advisable to exercise vigorously before meals
Exercise will redistribute blood throughout the body, a large amount of blood will be distributed to the active muscles, and the gastrointestinal viscera will be in a state of contraction.Digestion and absorption are relatively inhibited.
In addition, exercise immediately after meals Otherwise, it is easy to cause diseases such as gastrointestinal tract.It is recommended to exercise after half an hour.
2talking about mobile phonesDon’t have a meal >
When people eat normally, food will enter the esophagus along the throat, but if they speak at this time, it will increase the possibility of food entering the trachea, very Chokes easily, causing severe coughing; and when speakingsaliva may spray onto the tabletop meal.
And eating and playing with mobile phones will distract you, and you will eat too much if you are not careful. According to the British “Daily Mail” report, researchers found that: regardless of men and women, eating and playing mobile phone opportunities eat more15% of calories, invisibly increased the risk of obesity.
3Eat in a calm and soothing mood
Eat in a relaxed mood, do not Eat with emotion.
A study by Ohio State University shows that eating with negative emotions can significantly increase the rate of calorie burn Lowering also increases insulin levels in the blood, making it easier to gain weight.
< /span>4
Eat slowly: at least 15 Minutes
Nowadays, many people often eat a meal in a hurry to save time. But eating too quickly and too quickly is not a good habit.
Eating too fast, food is not chewed, detrimental to food in the mouth and salivary amylase Preliminary digestion; and if you eat too fast, it is easy to overeat, overeat, and more It increases the burden on the stomach, and it will also bring about obesity and other effects for a long time.
GeneralBreakfastTime spent starting with15~20 minutes is appropriate, 30 minutes for lunch and dinner< span> It is advisable to eat and drink slowly.
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Have a full meal with a reasonable mix
1The ratio of breakfast, lunch and dinner is 3:4:3
①Breakfast: Breakfast should account for total energy30%, after waking up in the morning, the appetite is not very high, and the digestive ability has not fully recovered, but it must be rich in nutrients, including carbohydrates, high-quality protein, fruits and vegetables, such as: a glass of milk + one Whole wheat bread + a kiwi.
②Lunch: the amount of activity people are doing during the day It consumes a lot of energy, so the energy of lunch should account for the total energy40%.
③Dinner: less activity in the evening, The body also needs less energy, so it should account for the total energy30%, just eat 70% full to avoid indigestion.
2fish, meat and egg ratio, suggested 2:2: /span>
Each person should eat 125~225 grams of fish, poultry, lean meat and eggs per day , by 2:2:1fish, lean meat and eggs proportions.
Fish contains DHA and EPA. Eating properly can increase brain vitality and effectively prevent cognitive dysfunction; while eating too much red meat can cause It will increase the risk of heart disease, colon cancer, etc., and appropriately increase white meat such as chicken and duck; eggs are a complete nutritious food, so 1 egg a day can better complement nutrition.
3The ratio of meat to vegetarian, preferably 1:4
Meatfood is high in calories, so it is not advisable to get too much, but it must not be eaten, because it is rich inhigh-quality protein, iron, B group Vitaminsetc.
while in the ratio of meat and vegetables is 1:4In the case of other vegetables, fruits, etc. to increase satiety, while providing rich Dietary fiber for better health.
Adults should eat 400-500 grams of different types of vegetables every day strong>, of which dark vegetables account for half, animal food reaches 125~ 200 grams is sufficient.
4thickness and fineness ratio, recommended 1:3 span>
Coarse grains contain trace elements, minerals, vitamins, dietary fiber, etc. that the human body needs, but they should not be eaten too much, otherwise it will increase digestive pressure and affect gastrointestinal function. Therefore, coarse grains should account for 1/3 of the staple food.
Adults who are not very active should eat 250~400 grams of staple food a day span>Just fine, of which 1/3 are coarse grains such as beans, oats, quinoa, buckwheat, etc.
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Unfinished leftovers, pack Storage Skills
1Rather meat than vegetarian and seafood
Every household will inevitably have leftovers, but it is best not to have leftovers. Because the vitamins in the leftover vegetables are easy to lose nutrients, and it is easy to produce nitrite after a long time. Substances like this, which are not good for health.
In addition, crabs, fish, shrimps and other seafood are high-protein foods. It may produce protein degradation products, which can easily damage liver and kidney functions.
2preparation of professional food strong>
Generally largeMost families use bowls and plates to hold leftover meals, but these tableware are not well sealed during storage and are easily contaminated by microorganisms such as bacteria. It is recommended that you buy some professional crisper boxes, compared to better avoid food contamination.
3Put it in the fridge as soon as possible
The amount of time leftovers and leftovers will sit at room temperature The longer it is, the greater the risk of bacterial growth; and some bacteria produce toxins that may not be killed by normal home cooking.
Therefore, you can put it in the refrigerator when the dish is not hot, there is no need to wait for it to cool.
4leftovers in the refrigerator, the location is also critical strong>
*The upper layer of the refrigerated area: you can put leftover meals and other cooked food;
*middle of the refrigerator section: suitable for Fruits, vegetables;
*The lowest constant temperature refrigeration area : You can put eggs, dairy products, soy products, and meat you want to eat that day.
Finally, I would like to remind everyone that leftovers must be heatedthoroughly before eating. span>. If the leftovers show obvious signs of deterioration such as sour, rancid, < span>Don’t eat, otherwise it will causeabdominal pain, diarrhea, or even food poisoning. It’s not worth the loss.
Source: I am a doctor’s official WeChat