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早中晚3:4:3俗话说:“早上吃好,中午吃饱,晚上吃少。”尽管每个人吃多少的总量可能有差异,但比例分配可参考3:4:3,即一般来说,早、中、晚餐的能量分别占总能量的30%、40%、30%。如果早餐吃两个肉包子(2两左右),喝1碗红薯玉米粥(2两左右),上午吃1个苹果;午餐吃1碗八宝饭(3两左右),一荤菜一素菜;晚餐吃1个杂粮包或窝头,外加1碗小米粥、1份拌豆腐或黑木耳拌洋葱,就差不多能达到3:4:3的早中晚能量分配比。
3: 4: 3 in the morning, as late as 3: 4: 3 As the saying goes: “Eat well in the morning, eat at noon, eat less at night.” Although there may be differences in the total amount each person eats, In general, the energy of breakfast, lunch and dinner, respectively, the total energy of 30%, 40%, 30%. If you eat two buns for breakfast (about two or two), drink a bowl of sweet potato polenta (about two or two), eat an apple in the morning; lunch eat a bowl of rice pudding (about two or three), a meat dish a vegetarian; dinner to eat 1 A miscellaneous grains or Wotou, plus a bowl of millet gruel, a mix of tofu or black fungus mixed with onions, almost to achieve 3: 4: 3 early midnight energy distribution ratio.