A scientific breakfast should include four kinds of food: cereal, which mainly provides energy and is rich in carbohydrates, such as porridge, bread and steamed bread; Mainly for protein, mainly meat, eggs and other foods; Mainly supplying inorganic salts and vitamins, mainly referring to fresh vegetables and fruits; It mainly provides calcium and rich nutrients, mainly milk, dairy products and bean products. Breakfast is the most important meal in a day. The energy consumed by breakfast accounts for 30% of the energy needed by the human body in a day, but lunch and dinner can hardly make up for the nutritional deficiency of breakfast. A balanced diet, healthy living habits and nutritious breakfast habits every morning are "necessary" lessons for everyone every day! After a night's deep sleep, the nutrients and energy stored in the body are exhausted, the hormone secretion enters a trough, the brain and various organs of the body are out of rice, and the memory function is in a dull state. A nutritious breakfast, like giving charcoal in the snow, can make hormone secretion reach a normal climax quickly, provide thirsty energy for hungry brain cells, supplement necessary nutrition for the body, bring us energy, vitality and health at once, and make our happy and wonderful day start with the best vitality, state and nutrition level of the body. Have a good breakfast, there are many things to pay attention to. Here, I will give you a brief overview.

Nutrition collocation

1, four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk, fruit and vegetable essence! 2, nutritious breakfast, the best content to eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, apples, pears and so on. It is easy to buy fruits and vegetables; Eat less: Fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soda and other healthy choices: choose foods rich in high-quality protein; Choose grains rich in water, minerals and cellulose; Choose liquid nutritious foods such as fruits and vegetables, soybean milk and skim milk; Stay away from foods high in oil, sugar, salt, fat and additives. 3, the matching scheme is reasonable: all kinds of small amounts, staple food is indispensable, dairy products, eggs are also needed, and fruit and vegetable liquid is very good. Breakfast in three meals a day should be diversified. High-quality protein, vitamins and plenty of water are indispensable for improving immunity. Breakfast is not advocated in large quantities, but it should be rich in varieties.

Carbohydrate: The movement of human brain and nerve cells must rely on sugar to generate energy, so you can eat some starchy foods, such as steamed bread, bread and porridge. The calories provided by breakfast should account for 30% of the whole day's calories, mainly relying on staple food, so breakfast must be eaten well.

Protein Food: Whether the human body can maintain abundant energy mainly depends on the protein eaten for breakfast. Therefore, breakfast should have a certain amount of animal protein, such as eggs, meat floss, bean products and other foods.

Vitamins: This is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc.

Matters needing attention

First, get enough water. At least 500 ml of water should be consumed for breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. Drinking a cup of light honey water or boiled water to moisten the stomach after getting up is one of the secrets of health preservation. If you exercise in the morning, you'd better drink water first, and then go out to exercise.

Second, it is not advisable to eat fried food often. Deep-fried food has high fat content, which is unbearable for gastrointestinal tract, and is prone to indigestion, bile and pancreatic diseases, or recurrence and aggravation of such diseases. In addition, oil that has been used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer.

Third, food should be easy to digest. After getting up in the morning, most people have poor appetite and weak digestive ability. Therefore, breakfast food must be easy to digest, nutritious and not too greasy. It is especially important to note that food should not be too cold, because cold food will reduce the digestive ability of the stomach, and it is easy to cause diarrhea and other problems in the cold season of autumn and winter.