The "Three Meals Rules" for a High-Efficiency Day: From Improving Breakfast Quality to the Taboos and Logic of a Scientific Dinner [i]

According to statistics, 10% to 20% of Chinese residents do not have the habit of eating breakfast every day[i]. Young people under 35 and men are the main force of "breakfast skippers"[i]. Going to work without breakfast will undoubtedly harm one's health in the long run[i]. This is because the morning work tasks are usually heavy and consume a lot of energy, but the stomach and intestines are in a state of hunger, resulting in insufficient energy and even hypoglycemic syncope[i]. Skipping breakfast leads to obesity[i]. American researchers have found that compared with people who often skip breakfast, people who eat breakfast every day have a 35% to 50% lower incidence of obesity and insulin resistance syndrome[i]. Insulin resistance is a common pathogenic basis for diabetes and cardiovascular disease[i]. Clinical studies have also confirmed that the chance of heart attack is about twice as high within 2 hours after waking up in the morning compared to other times[i]. People who skip breakfast have increased blood viscosity, resulting in insufficient blood flow to the heart, thus making them more prone to heart attacks[i]. Breakfast is the most important meal of the day, and a nutritious and healthy breakfast should include the three essential components: grains, protein, and fruits and vegetables[i]. Here are some expert breakfast suggestions: 1. Avoid unhealthy breakfast habits: eating leftovers (may produce nitrites), high-calorie breakfasts (such as fried dough sticks), snacking to fill your stomach (lacking high-quality protein), and eating breakfast on the go (bad for the stomach) [i]. 2. Four types of ideal breakfasts with sufficient nutrition: (1) grains; (2) milk and dairy products; (3) meat; (4) fruits and vegetables [i]. Including four types is considered nutritionally sufficient [i]. 3. Ideal combination: a combination of staple and side dishes, a combination of dry and liquid foods, and a combination of meat and vegetables [i]. Breakfast provides 30% of the total daily calories [i]. It should be paired with alkaline vegetables and fruits, i.e., a combination of meat and vegetables, to achieve dietary acid-base balance [i]. 4. Three things to avoid for breakfast: less is more, soft is better than hard, and warm is better than cold [i]. A scientific and reasonable dinner is good for health: According to a survey, people's meals are characterized by the most abundant dinner [i]. After dinner, most people are less active and their metabolism slows down, so eating too much salt, sugar, or oil, eating too much, or eating too late is not advisable [i]. Fat and calories accumulate in the body, increasing the burden on the stomach, intestines, and heart, which can easily lead to coronary heart disease, cerebrovascular disease, myocardial infarction, etc. [i]. A reasonable dinner is very important [i]. Middle-aged people and patients with hypertension and coronary heart disease should eat less pork, fish, and other meat products [i]. If you want to have a good dream, don't eat before bed [i]. Eating too much food or spicy, fatty, or caffeinated foods within three hours of bedtime can affect sleep quality and make people feel weak the next day [i]. If you feel a little hungry before bed, you can eat a small amount of fresh fruit [i]. In addition, dinner should be eaten early, generally four hours before bedtime is the most suitable [i]. If you need to stay up late at night, you might as well drink some low-fat milk or yogurt, or eat some low-sugar fresh fruit [i]. A reasonable amount of food for an individual in the evening would be 100-150 grams of staple food, 50 grams of meat or fish, and 200 grams of vegetables [i]. This intake would roughly account for 30% of the total daily calorie requirement [i].