Want to lose weight how to eat the most healthy and reasonable lunch

The harm to the body of not having a good lunch

1. Harm to the brain

Although the weight of brain tissue only accounts for 2% to 3% of a person's body weight, the blood flow of the brain is about 800 milliliters per minute, the oxygen consumption is about 45 milliliters per minute, and the sugar consumption is about 5 grams per hour. When brain tissue is developing, the demand for blood, oxygen, and glucose is higher than that of adults. If your blood sugar is too low, there will be obstacles in your brain's conscious activity. In the long run, this will inevitably affect the weight and shape development of the brain.

2. Hazards to the digestive system

Under normal circumstances, the food you ate the night before empties from the stomach into the intestines after about six hours. If breakfast and lunch are not good the next day, the gastric acid and various digestive enzymes in the stomach will "digest" the gastric mucosa. In the long run, the normal function of cells to secrete mucus will be destroyed, which can easily cause digestive diseases such as gastric ulcer and duodenal ulcer.

Third, it causes arteriosclerosis and more likely to lead to obesity.

Many people do not eat lunch because they are afraid of getting fat. There is no scientific reason for this approach. The human body's caloric needs are standard. If you don't eat lunch, you will inevitably increase your dinner intake. However, the amount of exercise after dinner is generally small, which is more likely to cause fat accumulation and lead to obesity. In addition, skipping lunch for a long time can also deposit cholesterol and lipoprotein on the inner wall of blood vessels, leading to hardening of blood vessels.

The direct harm to students of not having a good lunch

1. Make you slow to respond: Breakfast and lunch are the energy sources of brain activity. If you don't eat lunch and your body cannot supply enough blood sugar for consumption, you will feel tired, tired, unable to concentrate mentally, sluggish, and slow to respond.

2. Chronic diseases may "go on" the body: skipping breakfast or lunch and going on a hungry day of study. In order to gain motivation, the body will use glands such as the thyroid, parathyroid, and pituitary gland to burn tissue. In addition to causing gland hyperactivity, it will also make the body sour and suffer from chronic diseases.

3. The stomach may be "revolted": if you don't eat lunch, you don't eat until evening, and your stomach will be hungry for a long time, which will cause excessive secretion of gastric acid, which will easily cause gastritis and gastric ulcers.

Reasonably allocate the time and amount of food for three meals

Healthy eating behavior is the prerequisite for ensuring adequate and balanced nutritional intake. Meals and consumption of the day should be arranged based on the body's physiological needs, especially the activities of the digestive system, and taking into account daily life, work or study conditions. The number and interval of meals per day should be determined based on the function of the digestive system and the time it takes for food to empty from the stomach. Depending on the physical properties and chemical composition of food, the rate of emptying varies. In general, thin, fluid food empties faster than thick, solid food; small pieces of food empties faster than large pieces of food. Foods with a lot of carbohydrates stay in the stomach for a shorter time, while foods with a lot of protein and fat stay for a longer time. The mixture generally empties the stomach for 4 to 5 hours. Therefore, two meals out of three meals a day The interval is appropriate for 4 to 6 hours.

Taking into account daily living habits and the physiological characteristics of the digestive system, the time of three meals a day should be relatively regular. Under normal circumstances, breakfast should be arranged between 6:30 - 8:30, lunch 11:30 - 13:30, and dinner 18:30 - 20:00. The time for breakfast should be 15 minutes to 20 minutes, and the time for lunch and dinner should be about 30 minutes. It should not be too short or too long; the meal time should be too short, which is not conducive to the secretion of digestive juice and the full mixing of digestive juice and food, and affects the digestion of food, which will cause gastrointestinal discomfort; if a meal time is too long, food will be continuously ingested, causing excessive food intake. When eating, you should chew carefully and swallow slowly, rather than gorging it down. Three meals should be regularly and quantitatively, and one meal should not be filled with hunger.

Food should be distributed reasonably for three meals a day, and energy is usually used as the standard for distributing the intake of three meals a day. Under normal circumstances, breakfast should account for 25% to 30% of the total energy throughout the day, lunch should account for 30% to 40%, and dinner should account for 30% to 40%. Appropriate adjustments should be made based on occupation, labor intensity and living habits. The consumption of various foods can be adjusted according to energy needs.

Eat lunch well

After intense work or study in the morning, the energy and nutrition obtained from breakfast are constantly consumed, and timely replenishment is needed to provide energy for work or study and life in the afternoon. Therefore, lunch plays a connecting role in three meals a day. The energy provided by lunch should account for 30% to 40% of the total energy required throughout the day. Taking a person with a daily energy intake of 9209 kJ 200 kcal) as an example, the amount of staple food should be about 125 g, which can be eaten in rice, pasta (steamed buns, noodles, cereals, cakes, cornmeal cakes, etc.); you can choose several kinds from meat, poultry, beans and products, aquatic products, and vegetables according to the principle of balanced nutrition. You can choose animal food 75 g, 20 g soybeans or equivalent products, 150 g vegetables, and 100 g fruits to ensure the intake of vitamins, minerals and dietary fiber in lunch.

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(Internship Editor: He Zhiyan Responsible Editor: Song Xue)

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