"Eat like a king for breakfast and like a beggar for dinner. You may have heard this statement, but in reality, many people ignore breakfast and eat dinner more heartily.
"Life Times" invited experts to remind you that breakfast and dinner should be eaten "backwards", and recommended a "golden breakfast recipe".
Interviewee: Yu Kang, Chief Physician of the Department of Clinical Nutrition, Peking Union Medical College Hospital
Wang Xingguo, Director of the Nutrition Department of Dalian Central Hospital
Xu Jing, Senior Nutrition Lecturer of China Nutrition Alliance
Eat "backwards" at breakfast and dinner time
When it comes to eating, many people have no concept of time: some people eat when they are hungry and save a meal when they are not hungry; some people eat when they get up, but dinner is delayed until eight or nine o'clock.
In fact, these wrong practices will quietly drag down your stomach and affect your health. Breakfast and dinner are eaten at a very particular time, and it is not advisable to eat too early or too late.
Breakfast: Eat late
When people sleep, most of their organs are fully rested, but the digestive organs are still digesting and absorbing the food stored in the gastrointestinal tract, and they gradually enter a state of rest in the morning.
Eating breakfast too early will inevitably interfere with the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristalsis rhythm of the stomach and intestines.
It is recommended to eat breakfast a little later, especially for the elderly who are used to getting up early, it is most appropriate to eat breakfast 20~30 minutes after getting up at about 7 o'clock, because this is when people's appetite is the strongest.
It is better to have an interval of 4~5 hours between breakfast and lunch, which means that breakfast is best eaten between 7~8 o'clock.
Breakfast should also be skipped, otherwise it is easy to cause hypoglycemia, and it will also disrupt the digestive system and lead to obesity. If you skip breakfast for a long time, stomach acid and various digestive enzymes will corrode the gastric mucosa and cause diseases such as gastric ulcers.
Dinner: Eat early
Contrary to eating breakfast later, try to eat dinner as early as possible. In life, young people often work overtime until they forget to eat, or they start eating late after a busy day, and it is common for a dinner to drag on until seven or eight o'clock.
A study by the Perelman School of Medicine at the University of Pennsylvania in the United States has found that eating dinner late may increase the risk of diabetes and heart disease.
In general, water can be digested after 10 minutes in the stomach, carbohydrate foods take more than 2 hours, and protein and fat foods are relatively slow. Most of the three meals a day are mixed diets, so the gastrointestinal emptying time is about 4 hours or more.
According to the calculation of the best time to go to bed at 10 p.m., experts recommend that dinner should be eaten around 18 o'clock, and not later than 19 o'clock at the latest. Don't go to bed right away if you have to eat too late, and go back to sleep at least 2 hours apart.
Eating dinner early can not only change the levels of hormones such as ghrelin and leptin, but also prolong satiety, avoid excessive eating, and reduce the chance of disease. If office workers need to work overtime, they can eat dinner early and continue working.
Eat "meat" in the morning and evening in reverse
People who love meat will fall into a misunderstanding: leave the "good" at the end, because many people are used to "big fish and big meat" at night. In fact, if you change the habit of eating meat in the morning and evening, you may find that you are healthier.
Breakfast: Eat more meat
During the three meals a day, many people save the "meat" for the evening, but neglect to eat it in the morning. In fact, a good breakfast should not only include staple foods, vegetables, and fruits, but also protein-rich meats.
This kind of "meat" is not only lean meat, soy sauce beef and other animal meat, but also tofu, dried tofu and other plant-based meat.
It should be noted that do not eat animal offal or eat high-fat meat (fried chicken, etc.) early in the morning, otherwise it is easy to make serum cholesterol higher and induce the occurrence or aggravation of arteriosclerosis and cardiovascular diseases.
There are two main benefits to eating some meat in the morning:
1. Increase satiety and balanced nutrition
The protein in meat is more easily absorbed and utilized by the body. If you don't eat any meat for breakfast, you will not only be hungry before noon, but you may also have an unbalanced nutrient intake.
2. Good for weight loss
According to a study by the University of Missouri-Kansas, eating protein-rich foods, such as meat and eggs, can increase the amount of appetite-regulating chemicals in the brain and help with weight control.
Researchers say that eating a protein-rich breakfast can greatly reduce cravings for salty or fatty foods. Without meat, this craving can last for a day, leading to an excessive intake of fatty foods during the day, which in turn leads to obesity.
Dinner: Eat less meat
From a health point of view, dinner can be arranged according to this golden ratio, vegetables:meat:rice = 2:1:1, that is, eat more vegetables and less meat.
Vegetables here do not include starchy vegetables such as potatoes and yams, meat can be replaced with soy products (such as tofu, dried tofu, etc.) and seafood, and rice represents all starchy foods such as multigrain rice, sweet potatoes, etc.
If you don't eat enough vegetables for breakfast and lunch, the ratio of vegetables, meat, and rice for dinner can be increased to 3:1:1. Eating more vegetables can also effectively control calories, enhance satiety, and prevent excessive calorie intake.
Frequent large fish and meat at night will not only cause fat accumulation, but also easily increase the burden on the gastrointestinal tract and increase digestive diseases.
Eat a good breakfast and learn this set of "addition and subtraction"
The most basic condition for a good breakfast is to have staple foods, protein foods, vegetables and fruits. If you can learn to "add three plus four minus", "add" more foods that are good for health, and "subtract" some foods that are not good for health, it is a gold medal nutritious breakfast.
"Plus" coarse grains
Such as mixed bean porridge, millet porridge, black rice porridge, oatmeal porridge, bean buns, whole wheat steamed bread, whole wheat bread, sweet potatoes, fresh corn, etc. If you eat rice and white flour alone, you will not be able to meet your nutritional needs.
"Plus" low-fat, high-protein foods
Such as boiled eggs, tea eggs, milk, yogurt, soy milk, tofu, sauced beef, lean meat, etc.
These foods are highly nutritious and provide high-quality protein while increasing satiety, so you don't go hungry at 11 o'clock.
"Add" fresh fruits and vegetables
In particular, dark colors are more nutritious and can help with weight control. Sautéing, mixing raw or steaming are all great ways to cook vegetables for breakfast.
"Minus" refined grains with a lot of oil
Refined grains with a lot of added fat, such as fried dough sticks, oil cakes, egg yolk pies, biscuits, instant noodles, shortbreads, and snacks. They have low nutritional value and high fat content, although they are convenient, delicious and "anti-hunger", but they are not conducive to nutritional balance and physical health, and should be eaten less or not at all.
"Lose" high-fat protein foods
High-fat protein foods such as fried eggs, bacon, ham, fried steak, fried chicken thighs (burgers). Although their nutritional value is not low, the fat content is too high, and regular or excessive consumption is not good for health, so they should be eaten less.
"Cut" high-salt foods
High-salt foods such as pickled vegetables, pickles, mustards, pickles, etc. They are very low in nutritional value, can only stimulate the taste buds, and also contain a lot of salt, which is not good for blood pressure control.
"Minus" drinks
Fruit and vegetable drinks, milk drinks, yogurt drinks and other beverages. They taste great and seem to be nutritious as well. In fact, it's just sugar, flavours and other food additives, and very little in real vegetables, fruits and milk.
Source: Life Times