Healthy eating schedule
Self-incrimination from the "biological clock": Do you have breakfast? Let's eat fruit first, delicious and appetizing! My duty is to tell you what time to eat and what to eat. Follow me, let you enjoy delicious, but also can absorb more nutrition.
We all know that the body has a biological clock. In fact, food also has its own "nutrient food clock." As long as you eat according to the best "food bell," you will be able to absorb the most nutrition while fully enjoying the food.
One, diet should catch the time difference
â— Fruit is best eaten before breakfast and in the afternoon
Ten minutes before breakfast: At this time, eating fruits can increase the absorption of vitamins, and the fruit acids in fruits also play an appetizing role. Many people don't like to eat breakfast, and it's nice to have fruits and appetizers. Fruits that are suitable for eating before the meal are preferably less acidic and less astringent, such as apples, pears, bananas, and grapes. However, people with stomach problems should not eat fruit at this time.
Around 10:00 am: This is a time when work pressure is high. Most people feel uncomfortable. The sweet and sour taste of fruit at this time can make you refreshed and help ease tension and irritable emotions.
1 hour after lunch: eating fruit at this time helps digestion. It is suitable for eating pineapple and kiwifruit rich in protease, oranges, hawthorn and apricot with more organic acids.
Around 4 pm: It's easy to be hungry at this time, and fruit can be used as an afternoon meal. In the choice of fruit, you can eat almost 10 minutes before breakfast. If you are afraid of cold fruit, you can drink a cup of hot water before eating to ensure the comfort of the gastrointestinal tract. Having afternoon snacks to eat fruit can ease and relax the stress and stress of an afternoon job.
â—Meat and soup dumplings eat in the morning
Breakfast, a bowl of warm porridge is the best care for the stomach, it is best to add some chopped vegetables and an egg, while the stomach is also rich in nutrition.
There are two main reasons for choosing porridge for breakfast. When you get up in the morning, some people may have a cold stomach and pain. Warm vegetable porridge can immediately relieve these conditions, and bread, biscuits, and other foods will increase these discomfort. In addition, the digestion time of vegetable porridge is slightly longer than that of milk. An hour or so is just the peak of food digestion. At this time you are on the way to work, it can provide you with enough energy.
If you are afraid of a single porridge easy to hungry, you can add some soup dumplings, soup dumplings calories than the porridge to be large, and satiety for a long time to maintain, allowing gastrointestinal sustained "warm."
â— potato pumpkin eat at noon
Potatoes such as sweet potatoes, potatoes, and squash are eaten during dinner, and they are best eaten as staple foods. Potato foods can not only ensure the supply of carbohydrates, but also provide a variety of vitamins and essential trace elements.
Eating potato after a meal is not correct. It is not only easy to eat, but nutrients are not easily digested and absorbed. It is a pity.
Potatoes are best served as a noon meal. This is because after we have eaten potatoes, the calcium contained in them needs to be absorbed in the human body for 4-5 hours, and the afternoon sun exposure can just promote calcium absorption.
The content of carbohydrates in potato foods is very high. Carbohydrates are an important element in safeguarding people's movement. Eating at noon can make the energy of the afternoon more abundant and the work efficiency increase accordingly.
â— yogurt drink an hour after a meal
Yogurt can help digestion and improve gastrointestinal function, but not drinking yogurt at any time can do this. In general, one hour after a meal is the best time to drink yogurt.
Yogurt is good to drink, but if you want active lactic acid bacteria to work, you still have to think about it. Under normal conditions, the pH of human gastric juice is between 1-3. Fasting stomach juice is acidic, not suitable for growth of lactic acid bacteria, only when PH value is higher than 3, can make the active lactic acid bacteria in yogurt grow well. About an hour after a meal, the gastric juice is diluted and the pH rises to between 3-5. At this time, yogurt is consumed and the nutrients are most easily absorbed.
â— Snacks 4 o'clock in the afternoon
Around 4 pm is the most exhausting day, and it is more suitable for snacks.
After 4 hours of eating, carbohydrates are almost consumed. At this time, most people are unable to concentrate and feel very tired. For office workers with long intervals between lunch and dinner, snacks are the best energy supplement for this time period.
In the choice of snacks, it is best to those who are rich in nutrients, sugar and fat is relatively low, and less preservative content, suitable as a daily nutritional supplement snacks, such as low-fat cheese, peanuts, figs, seaweed, fruit, etc. .
There are also dried fruits and vegetables sold in the supermarket. The taste is very crispy, but it is not fried or puffed food. It is made by drying the water at high temperature. It not only has low nutrient loss but also has low calorie fat and does not cause obesity. .
â— Drink milk half an hour before going to bed
People like to have breakfast for a glass of milk. In fact, milk also has the best time for drinking. This time is before going to bed at night.
It is not right to drink milk on an empty stomach in the morning, because the proteins of milk must be absorbed by the body after the decomposition of the stomach and small intestine to form amino acids. In the fasting state in the morning, the emptying of the gastrointestinal tract is very fast. Too late to be absorbed into the large intestine.
In the evening, the calorie consumption is small, and the protein can be preserved. Moreover, milk can help sleep. About half an hour before going to bed at night to drink milk is best, drink early, may milk and dinner together to digest, increase sleepy, resulting in full stomach to sleep, affect gastrointestinal function, easily lead to obesity. Drinking milk for half an hour before going to bed can avoid the dinner and digest the time. Just half an hour later, just sleepy and advent is coming.
Second, eat fruit but also learn to "grab the time difference"
Fruits are rich in nutrients and bioactive substances that are beneficial to health. Its health benefits have been well-received. "One fruit per day" is a healthy diet for many people. However, how can we eat fruit to ensure that we can fully absorb its nutrients without adversely affecting the body? To eat fruit should pay attention to time and learn to "grab the time difference."
â— The best in the morning, apples, pears, grapes
Eating fruits in the morning can help digestion and absorption, and facilitate bowel movement. Moreover, the sweet and sour taste of fruits can make people feel refreshed in the day. After a person's gastrointestinal rests after a night, the function is still active and the digestive function is not strong. Therefore, fruits with less acidity and less astringent taste, such as apples, pears and grapes, are very suitable.
â— Do not eat before meals, cherry tomatoes, oranges, hawthorn, bananas, persimmons
Some fruits can not be eaten fast before meals, such as cherry tomatoes, oranges, hawthorn, bananas and so on. The cherry fruit contains a soluble astringent. If it is eaten on an empty stomach, it will combine with stomach acid to increase the pressure in the stomach and cause pain.
Orange: contains a lot of organic acids, fasting food is easy to produce bloating, tannic acid.
Hawthorn: Pickle, fasting food will stomach pain.
Bananas: Bananas have high levels of potassium and magnesium. Eating bananas on an empty stomach will increase the amount of magnesium in the blood and inhibit the cardiovascular system.
Persimmon: There is a convergence effect. When you encounter acid, it will form persimmon stone. It can neither be digested nor discharged. After eating a lot of fasting, symptoms such as nausea and vomiting will appear.
â— After dinner, pineapple, papaya, kiwi, orange, hawthorn
Pineapple: Bromelain contained in pineapple can help digestion of protein, supplement the lack of digestive enzymes in human body, and enhance digestion. Li Shizhen also affirmed in the "Compendium of Materia Medica" that the pineapple can be spleen and stomach and solid. After eating some pineapple, it can be savoury, relieve oily and help digestion.
Papaya: The papaya enzyme in papaya can help the human body to decompose meat protein and eat a small amount of papaya after a meal. It has a certain effect on preventing gastric ulcer, gastroenteritis and indigestion.
Kiwi, oranges, hawthorn, etc.: rich in organic acids, can increase digestive enzyme activity, promote fat decomposition, and help digestion.
â— Nightingale soothe the nerves, eat longan
Eating fruit at night is not conducive to digestion, and because the fruit contains too much sugar, it is easy to cause excess calories, leading to obesity. Especially if you eat fruit with high fiber content before going to sleep, your full stomach will affect your sleep, and for people with poor gastrointestinal function, it will hurt your health. However, if you do not sleep well, you can eat a few longan, which has the effect of calming the body and helping you sleep better.
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