Time meal it should be harmonized with our biological clock – confirmed the Nobel Prize winners.

The circadian rhythm for many years was treated with a pinch of salt, as a kind of not quite a scientific curiosity. Until last year, the Nobel Prize in Medicine received three American scientists: Jeffrey C. Hall, Michael Rosbash, and Michael W. Young for discovering the relationship of a certain protein with a biological clock. They confirmed the importance of day length, light and hormones.

What, how much and at what time you eat – takes on a new meaning. It has a huge impact on ourshealthand well-being. Of course, these recommendations are not ideal for everyone. This is a scheme that should be adapted to your habits, preferences and lifestyle (eg shift work).

Every now and then theories appear that try to undermine the claim that breakfast is the most important meal of the day. Doctors, however, support their opinion – you do not have a whole day without breakfast. The best time for breakfast is at 6-9, should be primarily carbohydrates in it: porridge , a sandwich with whole-grain bread. These products give you energy and a feeling of fullness for longer, so you can focus more easily at work and at school. At this time you can also eat something sweet, such as a bun. Everything you eat in the morning – you burn and do not get fat.

Eat it between 10 and 12, but better not reach for sandwiches or candy bars. This is the time when you are the most productive, your brain works best.

Provide him with fuel in nuts and beans and dried fruit, but only a small handful. With this snack you will avoid the attack of wolf hunger and the desire for sweets.

Between 13 and 15 your digestive system is the most active, so it is usually at this time to sit down to the largest one mealday. With the meal eaten around noon, your body will have the most benefits, it will allow you to maintain a lot of energy by the end of the day. The perfect dinner is a fish or lean meat, vegetables and whole-grain carbohydrates: porridge, pasta. Lunch does not have to be warm! It can be a salad made of whole-grain pasta, porridge or brown rice with grilled chicken and vegetables, poured with 2 tablespoons of olive oil.

Fruit jelly, yeast cake , sorbet will give you energy now, satisfy the appetite for sweets.

It is an important meal, especially when you eat an early dinner. Around 16, eat natural yoghurt or fruit. At this time, you can drink a glass of wine or a small beer.

There are two important rules: dinner must be light and at least 3 hours before bedtime. Abundant and rich in sugar will turn into adipose tissue – in the afternoon metabolism decreases.

What to eat during the day?

  1. Breakfast: wholemeal bread sandwich, croissant with jam or cereal muesli with yoghurt.
  2. Second breakfast: a small handful of a mixture of nuts, seeds and dried fruits.
  3. Lunch: salad from wholemeal pasta, porridge or brown rice with grilled chicken and vegetables, poured with 2 tablespoons of olive oil.
  4. Afternoon tea: yogurt or fruit, possibly a glass of wine.
  5. Supper: a salad, steamed vegetables or a fish paste sandwich.


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