During the epidemic, the "house" was at home. How to eat to enrich health?

? 1. Have a good breakfast and have three meals on time.

? Eat breakfast like an emperor, lunch like a beggar, and dinner like a beggar. Everyone understands the truth, but many people are completely the other way around. Breakfast is like a beggar and dinner is like an emperor. Nutritional breakfast includes four categories: staple food, meat and eggs, milk or beans, fruits and vegetables. If you only eat two or less, you are malnourished. Poor breakfast is a stumbling block to children's growth, affecting their learning, cognitive ability and physical fitness; For adults, skipping meals will also affect work efficiency and health. The high incidence of stomach diseases among young people is mostly related to not eating three meals on time and being hungry for a full meal, which is also the most nagging of many mothers to their children. When you eat by clicking, the digestive system will form a rule to adapt to eating behavior. The interval between two meals is 4 ~ 6 hours, which is beneficial to the digestion and absorption of nutrients and gastrointestinal health.

? 2. Snacks should not be too much.

? Three meals a day is the main channel for us to take in nutrition, which accords with the physiological characteristics of human digestive system. If you eat more snacks between meals, it will affect your dinner intake. Some students often buy food from street vendors after school in the afternoon. These foods not only have simple nutrition, but also have food hygiene problems. Parents can prepare snacks for their children after school at home, but not too many.

? 3. Light and little salt

? Besides the amount of fat, the type of fat is more important. It is best to choose 20 grams of vegetable oil containing more unsaturated fatty acids, such as soybean oil, rapeseed oil, blended oil, tea oil and olive oil, about 2 tablespoons. Less than 6 grams of salt a day, do not eat pickles, yellow sauce, tofu, sesame sauce and other foods.

? 4. It should be light and avoid greasy.

? Dinner food can be lighter, such as steamed fish. Grain 50-150g, animal food 50-100g, soybean or equivalent product 20g, vegetable100-200g, fruit100g. Many office workers' family dinners are the biggest meal of the day. Due to the lack of physical activity after meals, eating too much and greasy food will not only increase the burden on the digestive tract, but also the excess energy will be synthesized into fat and stored in the body under the action of insulin.