In the process of fitness, diet is important, because a good diet has a great impact on fitness. However, when we are fitness, we can choose a diet according to our goals. For example, if we want to lose weight, we should choose a slimming recipe, that is, three meals a day I believe someone still knows the weight loss recipe. So, how about the complete version of the three meals a day diet plan? Did you know? Let’s take a look.

Breakfast

1. "Eat breakfast like an emperor." This is the dietary advice of nutrition experts. Many young office workers don't pay much attention to breakfast. They just use biscuits to deal with it, or even skip breakfast and wait until noon to "make up" it. Experts believe that breakfast can provide 30% of the energy and nutrients throughout the day, which cannot be compensated by other meals. Not only will skipping breakfast cause hypoglycemia, many gallbladder and pancreatic diseases are also related to skipping breakfast.

2. Skipping breakfast is not enough, but eating too elaborate a breakfast is also useless. "Eat like an emperor" does not mean that breakfast should be luxurious and elaborate, but that breakfast should be nutritionally comprehensive. Milk, eggs, staple foods, fruits, and vegetables all have different nutrients. Although exquisite Western-style pastries taste good, they are nutritious and can be easily digested, making them less "hungry". A good breakfast must not only be nutritious but also "very hungry", because the morning is usually the time when people work more intensively. If they are digested in two hours, they will be hungry after 10 o'clock, and then they will not be able to work.

3. The ideal breakfast is best to have porridge. Experts suggest that oatmeal is better. It is not only rich in nutrients but also lasts for a long time to be digested. You can put five or six red dates in the porridge to supplement VC, so that the staple food and fruits are included in the breakfast. Now, if you have time, you can make tomato scrambled eggs, so that you have both vegetables and eggs. Milk is indispensable for breakfast. Needless to say, it is nutritious, and its digestion time is about 3 hours, which is twice as long as that of porridge. It is best to choose rice or potatoes as staple food, which is better than bread and steamed buns.

Lunch

1. Many office workers often eat quickly when eating because they have a lot of work. Experts point out that this is a very wrong way of eating. We should treat it as a kind of enjoyment and eat as slowly as possible. Only in this way can it be beneficial to the body's digestion and absorption of food. If you eat quickly, it will slow down the digestion and absorption of food nutrients in the gastrointestinal tract, which will affect the normal performance of your mental or physical work ability in the afternoon, and will also make you gain weight quickly.

2. In order to lose weight quickly, many office workers often only eat fruits during lunch. This is a very unsatisfactory way to lose weight. A reasonable way to lose weight should be to combine fruits with vegetables. This is because fruits and vegetables have their own nutritional characteristics and they cannot replace each other. Therefore, when it comes to what to eat for lunch to lose weight, you should try to combine the two foods, and eat more vegetables, because various vegetables are rich in dietary fiber, which promotes gastrointestinal motility and keeps gastrointestinal metabolism normal. .

3. We all say that you should eat well for lunch, but this does not mean that you should eat high-calorie foods. The so-called eating well means that you should eat more healthy foods. Vegetables are one of the healthiest foods, but the vegetables you can eat are also particular. You should eat more cabbage. Cabbage contains a large amount of vitamin C and is also rich in fiber. These nutrients can promote gastrointestinal motility and keep the digestive system young and energetic.

4. In addition to cabbage, office workers can also eat more broccoli. Broccoli contains a lot of antioxidants. At the same time, broccoli is also rich in vitamin C and carotene. These two nutrients can Help us lose weight.

Dinner

1. Eating dinner early is a good health strategy recommended by medical experts. Relevant studies have shown that eating breakfast early can greatly reduce the incidence of urinary tract stones. Dinner food contains a large amount of calcium. During the metabolism process, part of the calcium is absorbed and used by the small intestine, and the other part is filtered through the glomerulus and enters the urinary tract for excretion from the body. The peak of calcium excretion in humans is often 4 to 5 days after a meal. If dinner is too late during the hour, when the person falls asleep when the peak period of calcium excretion arrives, the urine will be retained in the ureters, bladder, urethra and other urinary tracts, and cannot be excreted in time, causing the calcium in the urine to continue to increase and easily deposit to form small crystals , over time, gradually expand to form stones.

2. Dinner must be vegetarian, mainly foods rich in carbohydrates, especially more fresh vegetables, and try to reduce the intake of excessive protein and fat foods. But in real life, due to relatively sufficient preparation time, most family dinners are very rich, which is not good for health. If you consume too much protein, the body cannot absorb it and it will remain in the intestines, where it will deteriorate and produceToxic substances such as ammonia, indole, and ammonia sulfide can stimulate the intestinal wall and induce cancer. If you eat too much fat, blood lipids can rise. A large number of clinical medical studies have confirmed that people who often eat meat for dinner generally have 3 to 4 times higher blood lipids than people who often eat vegetarian food. For people with hyperlipidemia and high blood pressure, if they often eat meat for dinner, it is like adding fuel to the fire. Oil.

3. Compared with breakfast and lunch, you should eat less dinner. It is generally required that the calories provided by dinner should not exceed 30% of the total calories of the whole day's meal. Regular intake of too many calories at dinner can cause an increase in blood cholesterol. Excessive cholesterol accumulation on the blood vessel walls will induce arteriosclerosis and cardiovascular and cerebrovascular diseases over time. Overeating at dinner can cause the concentration of sugar, amino acids, and fatty acids in the blood to decrease. After dinner, people tend to have less activity and consume less calories. The above substances are converted into fat under the action of insulin, and the body will gradually become obese over time.

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