oat
Oat contains 66% carbohydrate, 17% protein and 7% fat, and is rich in dietary fiber, vitamin B 1 and β-glucan ... It is a nutritious grain. A randomized crossover design study published in May 20 13 showed that a diet rich in oats had a slight lipid-lowering effect on patients with type 2 diabetes. Need to be reminded that when buying, pay attention to choosing pure oats instead of cereal.
biscuit
Cookies often contain more than 20% oil and a lot of sodium, which is not a healthy staple food. But for those who are in a hurry, graham crackers can be said to be the healthiest biscuit family, with at least more dietary fiber, but remember to choose the one with whole wheat flour on top and refined sugar on the bottom. There are also some biscuits with dried fruits on the market with less fat, which can be considered.
milk
The dietary pattern suggested by China, the United States and Harvard University is more than one cup of milk, because it is the most convenient and quick way to supplement calcium. If you have diarrhea and abdominal distension after drinking milk, it is probably lactose intolerance. You can choose yogurt or take milk several times with meals, and most people's symptoms can be alleviated. People are worried that the quality of milk is very uncomfortable, but in fact, the quality of dairy products is the highest in history.
ham
Protein of thin ham is often close to 20%, and a small piece can solve the problem of insufficient protein for breakfast. The right amount of fat can also help stimulate the gallbladder to expel bile, thus helping to prevent gallstones. However, ham is processed meat after all. Remember to look at the nutrient composition table on the food label and choose the one with relatively low sodium content. As for red, it is probably suggested to eat less nitrite. It is generally recommended to limit the processing of red meat to one day100g.
Eggs (of hens)
An egg has about 90 calories, equivalent to one-sixth of a hamburger, but it is extremely rich in nutrients, especially protein, selenium and vitamin B 12, which helps to improve the collective immunity, and lutein is also good for the eyes. As for an egg containing 240 mg, don't worry too much. In view of the role of other ingredients, the advantages of healthy people eating 1 egg a day outweigh the disadvantages. If other protein sources are abundant, it is ideal to eat 4~7 eggs a week.
sesame
Sesame is an excellent mineral source, which is rich in calcium, iron, magnesium and copper (but oxalic acid may affect the absorption of calcium). Sesame oil also contains lignans, but in any case, the direction of fat is needed when applying sauce, so sesame sauce may be used instead.
orange juice
A cup of 248 grams of orange juice can meet 200% of the daily vitamin C requirement, and it contains about 500 milligrams of potassium. For people who eat too much processed food and cause too much sodium intake, a low-sodium and high-potassium diet is more conducive to heart health. Oranges are even better, and you can take in more dietary fiber.
jujube
Every100g of jujube contains 69mg of vitamin C (one day100g is enough for normal people). Even though dried dates lose a lot of vitamin C, they are higher than apples and richer in iron than most fruits and vegetables, which is very beneficial to women. But three-quarters of dried dates are sugar, and the calories are not low, so they are suitable for seasoning. As for people with iron deficiency anemia, it is better to give priority to ensuring the intake of whole blood and lean meat than to eat a lot of dates. The absorption rate of iron in these foods is much higher than that of jujube.
tomato
Tomatoes can be used for breakfast sandwiches, and it's good to eat them alone. Cooked food can obtain lycopene with super antioxidant capacity, while raw food can help to supplement vitamin C. Compared with ordinary fruits, tomatoes have the advantage that the sugar content is only 2%-3%, which is suitable for people who lose weight.
difficult position
Whether it is strawberry jam, blueberry jam or apple jam, although there is more sugar (sugar can also be used instead), it is indeed a food rich in antioxidant components and dietary fiber. Anthocyanins and ellagic tannins also have antioxidant effects. Compared with common salad dressing, sesame sauce and jam are healthier sauces.