一天三顿饭，少吃哪顿最伤身？

Fast-paced lifestyles and varying habits mean that many struggle to eat on time or regularly, making "three regular meals a day" a luxury for some.

Skipping meals may significantly reduce longevity, according to a 2022 study conducted by researchers from Tongji Medical College of Huazhong University of Science and Technology and Iowa State University. The study, which tracked 24,000 participants, found that eating only one meal per day increased the risk of all-cause mortality by 30 percent and cardiovascular disease (CVD) mortality by 83 percent. Eating two meals per day increases the risk of all-cause mortality by 7 percent and CVD mortality by 10 percent.

Irregular eating patterns harm not only the stomach but also the immune system. Approximately 70 percent of the human immune system operates in the gut, which contains immune cells, immunoglobulins (antibodies), and beneficial bacteria crucial for disease defense.

Regular meals help maintain a rhythmic activation of the gut immune system. In contrast, irregular eating disrupts this system, causing low activity when it's needed and hyperactivity during rest, potentially leading to chronic enteritis and impaired digestion and nutrient absorption. This disruption can also alter the gut microbiota, which plays a key role in immune function.

For healthy adults, the daily energy requirement is approximately 2,250 kcal for men and 1,800 kcal for women. The Dietary Guidelines for Chinese Residents 2022 recommend distributing daily energy intake as follows: breakfast should account for 25—30 percent, lunch 30—40 percent, and dinner 30—35 percent of total daily calories.

To eat healthier, start by choosing low-glycemic staples such as whole grains and "cross-category" foods like potatoes, yams, lotus roots, and arrowhead.

Incorporate more leafy and stem vegetables, which are rich in dietary fiber and help regulate blood sugar.

For protein, fish and shellfish are preferable to red or poultry meat, as they are associated with a lower risk of diabetes.

Cooking methods should be kept light — steaming or boiling is preferable to frying. Also, aim to reduce your intake of salt and sugar, especially if you have high blood pressure.