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早当“皇帝”晚做“乞丐” 规律饮食很重要

科普中国-乐享健康 2017-12-27

  

  膳食均衡很重要(孙奕菲/摄)

  人人都知道膳食均衡的重要性,不过你知道吗?规律饮食也同样重要,想知道如何正确地吃?看看中国粮油学会粮油营养分会秘书长贾健斌怎么说。

  保持规律的用餐时间

  据贾健斌介绍,正常情况下,经过一夜的胃部消化,人胃部的食物通常会在早上消化完毕,因此建议在八点前用早餐;中餐最好在十一点半到十二点半左右,经过了一上午的工作,此时正是需要补充食物的时候;而晚餐最好在六点半到七点半左右,如果用餐时间太晚,食物尚未消化就要洗漱、睡觉,这是不利于健康的。

  保持规律的进食分量

  除了用餐时间,进食分量也需要规律起来。贾健斌指出,中国自古以来就有“早上要吃好,中午要吃饱,晚上要吃少”的说法,现在看来,这种说法仍有可取之处。早餐的分量最好占一天饭量的三分之一,且种类应该丰富一些;午餐可以超过三分之一,因为下午学习工作的时间较长,需要更多的能量;而晚餐则建议少于三分之一,且吃到七分饱时就应该停止进食。

  此外,贾健斌提醒,处于生长发育期的孩子可以适当多吃一些,但要注意不应暴饮暴食。而当身体有肥胖倾向时,应该控制饮食,同时增加运动量来促进能量消耗。(蒋晓婷)

  本文由中国粮油学会粮油分会秘书长贾健斌进行科学性把关。

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