Three meals a day provide the human body with the nutrients and energy it needs. In fact, the time and quantity of breakfast, lunch and dinner are very particular. Too early and too late, too little, will affect our health.
Only by correctly grasping the time of three meals together can we truly achieve the purpose of health preservation.
One: Eat breakfast at night.
The elderly generally have short sleep time and think that "going to bed early and getting up early is good for health". So many old people get up at five or six in the morning, and then go to exercise after breakfast in a hurry. Actually, this is not right.
Because, when you sleep at night, other organs are "resting", and only the digestive system is still working quietly, and you can't rest until morning.
Old people's physical function declines and their digestive function weakens. Get up in the morning and rest the gastrointestinal tract for at least 2 hours before you can start working again.
Eating breakfast too early will interfere with gastrointestinal rest and make the digestive system tired. Over time, there will be gastrointestinal diseases such as indigestion.
In addition, the early morning is an important time for the human body to eliminate metabolites. Due to the decline of organ function, the elderly need longer time to get rid of waste. If they eat too early, it will lead to the accumulation of metabolites in the body.
Two: Eat less lunch.
It says here to eat less,
There are two meanings, one is that it is best to be full at seven or eight, and don't eat too much! Another layer is to eat less staple food!
A study by an Australian expert shows that if human beings are always hungry, their life expectancy will increase by 20%-30%.
If we eat too well and eat too much, it will only overload our bodies and cause a series of health problems. Among them, obesity bears the brunt. Foods high in fat and protein that modern people often eat are more difficult to digest. Too many "nutrients" accumulate in the body, and the consequences are obesity and a series of wealth diseases.
So after lunch, people will continue to devote themselves to their work, especially some white-collar workers who are sedentary and do little exercise. If they eat too much at lunch, they will be more likely to become obese.
In addition, studies have proved that eating less staple food at lunch can prevent drowsiness in the afternoon.
At lunch, the gastrointestinal tract begins to digest food, and the blood will concentrate on supplying the gastrointestinal tract and absorbing nutrients, so the blood supply to the brain will decrease, and you will feel sleepy.
Especially when there are too many carbohydrates in lunch, the glycemic index will be high, and the blood sugar in the body will rise rapidly and then fall, and people will feel weak and sleepy.
It is normal for China people to eat more rice and steamed bread for lunch. The calorie intake of carbohydrates represented by these staple foods has accounted for 2/3 of the total calorie intake of China people.
But as everyone knows, the glycemic index of these foods is above 80, almost as high as sugar, which is the "culprit" that causes people to feel sleepy in the afternoon.
Therefore, if you want to stay awake in the afternoon, you must pay attention to your lunch:
First, slow down the body's absorption of carbohydrates. Eat more foods containing protein, such as fish, eggs and bean products, and eat less carbohydrates, such as rice and other staple foods. A lunch composed of protein and vegetables plays a decisive role in keeping the brain sharp and awake.
Second, in the order of eating, you can eat soup first, then vegetables and staple food, so that your stomach can feel full first, and then it will not overload.
Third, eat only eight points full, otherwise it will easily lead to hypoxia in the brain.
Three: Have dinner early.
In life, many old people like to wait for their children to come home from work before having dinner together. So dinner is often delayed until seven or eight o'clock in the evening, but eating dinner at this time is very harmful to the health of the elderly.
First of all, after entering old age, the digestive function of food is declining. Old people have little nightlife. Usually they finish their meals at seven or eight and go to bed before ten.
The body simply doesn't have enough time to thoroughly digest food, which is prone to indigestion such as bloating and constipation, and may also affect the quality of sleep.
If the water intake for dinner is high, getting up many times at night will also affect the sleep of the elderly.
Secondly, the peak time of calcium excretion is 4~5 hours after eating. If you eat dinner late, too close to bedtime, and your body doesn't have enough time to excrete calcium through urination, it may lead to urinary calculi.
There are many young people who often go out for dinner or have a midnight snack at night, which will lead to eating dinner too late and is very harmful to their health!
Although it is called dinner, try to eat as early as possible, and generally guarantee to finish dinner 4 hours before going to bed. Considering that everyone has different time after work and the length of the journey, it is more appropriate to have dinner from 6 pm to 8 pm.
Eating three meals a day is right, and it is healthier everywhere.
Eat more fruit