What is the recommended schedule for eating on time?

Everyone wants to be healthy, and an important basis for a healthy body is to eat regularly and eat three meals a day regularly

The time it takes for the human body to digest and absorb food determines the need for three meals a day and the interval between the three meals

The interval between breakfast and lunch is about 4-6 hours, and the interval between lunch and dinner is about 6 hours; after deducting sleep time, the time from dinner to breakfast the next day is about 5-6 hours

The interval of "4-6 hours" meets the time required for the human body to digest and absorb food

Breakfast: 7-8 o'clock

When a person sleeps, most of the organs are fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract during dinner, and only gradually enter a state of rest in the morning

If you eat breakfast too early, it will inevitably interfere with gastrointestinal rest, make the digestive system in a state of fatigue and challenge for a long time, and disturb the rhythm of gastrointestinal peristalsis

Therefore, it is most suitable to have breakfast 20-30 minutes after getting up at around 7 o'clock, because people's appetite is strongest at this time

Lunch: 12 o'clock

Lunch is the most important meal of the day.

Nowadays, many office workers have a short lunch break.

We advocate that lunch should not only be full and well eaten, but also a kind of "realm"

What state? The half-hour of lunch must be your own.

Dinner: 5-7 o'clock

It is best not to eat anything after 8 o'clock in the evening, except for drinking water

It should be noted that the stomach and intestines are most afraid of non-punctual and irregular situations, but many friends who are busy with work are the easiest to have dinner not on time

For example, I usually eat dinner at 18 o’clock, but for a few days it’s changed to 20 o’clock for various reasons, and then eat at 17 o’clock in advance two days later, and eat at 21 o’clock in a few days.

In addition, not eating regularly may also cause cholestasis and increase the risk of stones

Supper: 9-10 am, 3-4 pm

For some overtime workers, the interval between lunch and dinner is too long, so we can add supplementary meals between meals to make up for the lack of nutritional supply

Between meals is the best time to eat fruit
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Generally, you can eat fruits, yogurt, nuts and other foods at 9-10 am and 3-4 pm every day
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Text/Yu Kang (Professor of Department of Clinical Nutrition, Peking Union Medical College Hospital)