Illustration Sina Weibo @ contains fairy tales.
Eating less and eating more comes from a new diet popular in some western countries. Specifically, it is to add some meals to the three meals, eat once every three hours or even five to six meals a day.
Why do you eat so many meals a day?
First, eating less and eating more meals can maintain a sense of fullness, thus reducing the desire to overeat.
Second, for many office workers, the work pressure is great, and eating is one of the ways to relieve the pressure. Eating in moderation during work can cheer up and relieve stress.
Third, eating less and eating more meals can reduce the pressure on the stomach and intestines when eating a lot in the past, reduce the burden on the gastrointestinal tract, reduce muscle damage, promote metabolism, reduce body fat, and detoxify and beautify.
How to eat less and eat more?
Step 1: Calculate the total energy, put 2/3 of the energy for three meals and 1/3 of the energy for meals.
The second step is to eat well in the morning, eat well at noon and eat less at night. Every meal has grains, vegetables and high-quality protein.
The third step is to add meals. 10 am？ During the period of 1 1, breakfast was almost consumed. At this time, you can add a meal to avoid being too hungry and overeating at noon. 3 pm? You can add meals at 4 o'clock. Now everyone likes to use the beautiful name "afternoon tea" to represent afternoon tea. You are tired at this time, so relax and chat. Whether to eat midnight snack depends on dinner time and sleep time. If you go to sleep early, you don't need to add meals after dinner, but people who have to work overtime at night should still eat some midnight snacks, such as milk cereal, which can calm the nerves and make people feel full. Extra meals abroad have been popular for a long time. For example, Japan introduced extra meals for students decades ago, and Britain began afternoon tea 300 years ago. Adding meals will make people relaxed and energetic.
What to eat with extra meals?
Cake? Cookies? No, you should supplement your nutrition and choose nutritious food, such as a few nuts, a fruit and a cup of yogurt. Choosing three different food combinations in this way not only has high nutritional value, but also has a strong sense of fullness.
In afternoon tea, you can drink some milk, yogurt, coffee, fruit and snacks, which can relieve fatigue and keep you happy.
Some people go to eat bread, dessert or biscuits when they are hungry. This kind of multi-meal just lingers in one kind of food, with single nutrition, and it will increase the risk of diabetes and obesity.
If you really want dessert, it's not impossible. It is recommended to eat less, add some vegetable salad and even half a cucumber.
Here I also want to talk to you about how to add meals during exercise. Diabetic patients should pay special attention to lifestyle management and dynamic diet balance. One thing to pay attention to in exercise: you must exercise after meals. If it's time to go out for exercise, please eat something before going, otherwise the hypoglycemia attack will kill many brain cells.
People who want to lose weight and shape should pay more attention to scientific diet. During exercise, the human body will consume a lot of carbohydrates, vitamins, minerals and protein, and muscle tissue will be reorganized after exercise. If the added nutrients are reasonable, the muscles will become more harmonious and tangible. After exercise, you can eat eggs+milk+vegetables+nuts+fruit, or you can change the milk into beef or salmon. If you consume a lot of energy and have a good figure, you can add some whole wheat bread to your diet after exercise.
In particular, it is extremely wrong to remove egg yolk from sports meals. The cell membrane of muscle cells needs a lot of phospholipids and cholesterol, which are provided by egg yolk.
(Xia Meng, chief physician of Nutrition Department of anzhen hospital, Special Guest of Yangshengtang and I am big doctor, and other programs have published a new work, You Eat, which is now on sale. )