The health effects of not eating a good lunch
- Harm to the brain
Although the weight of brain tissue only accounts for 2% to 3% of human body weight, the blood flow of the brain is about 800 ml per minute, the oxygen consumption is about 45 ml per minute, and the sugar consumption is about 5 grams per hour. When the brain tissue is developing, the demand for blood, oxygen, and glucose is higher than that of adults. If the blood sugar is too low, there will be obstacles in the brain’s conscious activities. For a long time, it will inevitably affect the weight and morphological development of the brain.
Second, the harm to the digestive system
Normally, the food eaten the night before is emptied from the stomach into the intestines after about six hours. If you don’t eat breakfast and lunch the next day, stomach 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, and it is easy to cause digestive system diseases such as gastric ulcer and duodenal ulcer.
- Causes arteriosclerosis and is more likely to lead to obesity.
Many people do not eat lunch for fear of gaining weight. There is no scientific justification for this approach. The human body has a standard calorie demand. If you don’t eat lunch, you will inevitably increase the amount of dinner you eat. After dinner, there is generally less exercise, which is more likely to cause fat accumulation and lead to obesity. In addition, skipping lunch for a long time will also cause cholesterol and lipoproteins to be deposited in the lining of blood vessels, leading to hardening of the arteries.
The direct harm of not eating a good lunch to students
- Make you unresponsive: Breakfast and lunch are the source of energy for brain activity. If you don’t eat lunch, your body will not be able to supply enough blood sugar for consumption, and you will feel tired, fatigued, unable to concentrate, lethargic, and unresponsive.
- Chronic diseases may “upper” the body: do not eat breakfast or lunch, go on a study day hungry, in order to gain motivation, the body will use the thyroid, parathyroid, pituitary and other glands to burn tissues, in addition to causing In addition to hyperthyroidism, it will make the body sour and suffer from chronic diseases.
- The stomach and intestines may be “rebellious”: do not eat lunch until the evening, the stomach is in a state of hunger for a long time, which will cause excessive gastric acid secretion, so it is easy to cause gastritis and gastric ulcer. Reasonable allocation of the time and amount of three meals A healthy eating behavior is the premise of ensuring adequate and balanced nutritional intake. It should be based on the physiological needs of the body, especially the activity rules of the digestive system, and consider daily life, work or study. Schedule meals and amounts throughout the day. The number and interval of meals per day should be determined according to the function of the digestive system and the time it takes for food to be emptied from the stomach. The speed of emptying varies depending on the physical properties and chemical composition of the food. In general, thin, fluid foods drain faster than thick, solid foods; small pieces of food drain faster than larger pieces. Foods with more carbohydrates stay in the stomach for a shorter time, while foods with more protein and fat stay for a long time. The mixture generally takes 4 hours to 5 hours for gastric emptying. Therefore, two meals in three meals a day. The interval time is 4 hours to 6 hours. Considering the daily habits and the physiological characteristics of the digestive system, the time of three meals a day should be relatively regular. Generally, breakfast is arranged between 6:30-8:30, lunch 11:30-13:30, and dinner between 18:30-20:00. The time used for breakfast is 15 minutes to 20 minutes, and the appropriate time for lunch and dinner is about 30 minutes. It should not be too short or too long. If the meal time is too short, it is not conducive to the secretion of digestive juice and the full mixing of digestive juice and food. Digestion of food will cause gastrointestinal discomfort; eating too long will cause continuous intake of food, resulting in excessive food intake. When eating, it should be chewed slowly and not devoured. Three meals are regularly rationed, and one meal is not enough. Three meals a day should be distributed reasonably, and energy is usually used as the standard for allocating food intake for three meals a day. Under normal circumstances, the energy provided by breakfast should account for 25% to 30% of the total energy throughout the day, 30% to 40% for lunch, and 30% to 40% for dinner. Appropriate adjustments should be made according to occupation, labor intensity and living habits. The consumption of each type of food can be adjusted according to energy needs.
have a good lunch
After intense work or study in the morning, the energy and nutrients obtained from breakfast are continuously consumed, and need to be replenished in time to provide energy for work or study life in the afternoon. Therefore, lunch plays a linking role in the three meals a day. The energy provided by lunch should account for 30%~40% of the total energy required for the whole day. Taking a person with a daily energy intake of 9209kJ (200kcal) as an example, the amount of staple food should be about 125g, which can be used in rice, pasta (steamed bread, noodles) , oatmeal, cake, corn flour cake, etc.); according to the principle of balanced nutrition, you can choose from meat, poultry, beans and products, aquatic products, and vegetables for matching. You can choose animal food 75g, 20g soybean or equivalent products, 150g vegetables, 100g fruits, to ensure the intake of vitamins, minerals and dietary fiber in lunch.
