Many people have such a situation, breakfast is relatively late, soon to the time of lunch, immediately go to eat Chinese food, because the interval between meals is too short, so there is always a special feeling of swelling after eating.
For others, the interval between lunch and dinner is too short, but the result is actually the same, the interval between meals is too short, which can easily lead to malnutrition after eating.
According to a study published in the Journal of the American Society of Nutrition and Dietetics, if the interval between meals is too short, less than 4.5 hours, the risk of death increases.
The researchers collected 24,011 people to eat the number of meals, meal interval and other data for research and analysis, the results found that the meal interval is associated with mortality, among the people who eat three meals a day, compared with those who eat 4.6~5.5 hours between each meal, the risk of all-cause death is increased by 17% and the risk of cardiovascular disease death is increased by 22%. Those who ate one and two meals had a 30 percent and 7 percent increased risk of all-cause mortality and an 83 percent and 10 percent increase in cardiovascular mortality, respectively, compared to participants who ate three meals a day. Skipping breakfast was associated with an 11% increased risk of all-cause mortality and a 40% increased risk of cardiovascular mortality, while skipping lunch was associated with a 12% and 15% increase in the risk of both types of mortality, and skipping dinner was associated with a 16% and 19% increase in the risk of death, respectively. Researchers believe that eating a small meal a day means that the body does not get enough nutrients, and then there is often a large energy load of eating, and even overeating, which increases the burden of glucose metabolism regulation, which can lead to health problems in the long term.
From this study, we were able to find that if the interval between meals is too short, it is indeed very bad for health.
The question is, why is this happening?
In fact, the operation of various organs of our body is very regular, such as sleep, people who have maintained a good sleep for a long time, what time to go to bed and what time to get up, are very regular, and there is no need for an alarm clock, this kind of regularity is called biological clock.
Our digestive organs also have a biological clock, when to secrete more stomach acid, when to secrete more insulin, are regular, if the interval between meals is too short, it will destroy such a biological clock, for a long time, the risk of disease is naturally high.
The question is, since the interval between meals should not be too short, when should breakfast, lunch and dinner be eaten?
The "Dietary Guidelines for Chinese Residents (2022)" recommends that people must pay attention to regular diet, eat breakfast at 6:30~8:30, lunch at 11:30~13:30, and dinner at 18:00~20:00.
1、6:30~8:30吃早餐
Many people have such a bad habit, that is, they eat too late at breakfast time, many people are office workers, they have to get up early in the morning to go to work, and they are busy at work, so that many people develop a bad habit of skipping breakfast, and even if they eat, they often eat very late.
It is recommended that the best time to eat breakfast is 6:30~8:30, otherwise, it is easy to shorten the time with Chinese food if you eat too late, and if you don't eat breakfast or eat too late, it will cause great damage to the stomach and gallbladder, and it is very easy to induce gastritis, gastric ulcers, and gallstones.
2、11:30~13:30吃中饭
After a morning of labor, a lot of physical and mental power has been consumed, and Chinese food can replenish nutrition in time.
However, if the Chinese food is eaten too late, it is not only easy to cause the intake of nutrients in a timely manner, but also to cause the rhythm of the biological clock to be disturbed.
3、18:00~20:00吃晚饭
Many people ignore dinner, feel that dinner is not important, or even skip dinner, and some people eat dinner very late, or even eat it as a supper, which is very bad for health.
According to the results of the study published in the Journal of the American Society of Nutrition and Dietetics, three meals a day are very important, and if you eat less than one meal, it is easy to induce diseases.
Good living habits are formed by long-term persistence, not three days of fishing and two days of drying nets, the regularity of diet is also very important, when to eat breakfast, when to eat Chinese food, when to eat dinner, after forming a habit, our digestive system will run better and more rhythmically.
Also, three meals a day should be kept in mind, not overeating, we eat, to feel comfortable as the standard, about eight or nine points full can be, leaving room can be more conducive to the digestion of food and the absorption of nutrients.