Reason:
It is most appropriate to have breakfast 20 to 30 minutes after getting up, because people have the strongest appetite at this time. In addition, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is, it is best to have breakfast between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or advance lunch accordingly.
First, breakfast:
Breakfast, also called breakfast, refers to a meal enjoyed in the morning.
From the point of view of TCM health preservation, the yang should be supplemented in the morning, and the breakfast is mainly cereal, and milk, porridge and so on can be added. Of course, no matter what kind of people, it is not recommended to eat pickled food for breakfast, because there may be dangerous substances-nitrosamines in pickled food, which will lead to some esophageal and liver diseases.
Second, the three principles of eating breakfast:
1, it must be rich in variety, balanced in diet and comprehensive in nutrition.
2. There must be carbohydrates to supplement enough energy.
3, vitamins must be supplemented, vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest.
Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing, and they are in a state of physiological water shortage after getting up for breakfast. If you only eat regular breakfast, it is far from supplementing physiological water shortage. So don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines, but don't drink more water before eating breakfast.
The amount of various nutrients in breakfast recipes should generally account for about 30% of the daily supply. Among them, for nutrients that may be insufficient for lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. And the thickness is matched, so that the composition ratio of the eight essential amino acids in the food protein is more balanced and the nutrition is complementary.
/iknow-pic . cdn . BCE Bos . com/94 CAD 1 c8 a 786 c 9 1 7 be 0 D8 b 82 c 73d 70 cf 3c F3 BC 7577 b " target = " _ blank " title = " " class = " ikqb _ img _ alink " >/iknow-pic . cdn . BCE Bos . com/ 94 CAD 1 c8 a 786 c 9 17 be 0 D8 b 82 c 73d 70 cf 3 BC 7577 b？ x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/ 94 CAD 1 c8a 786 c 9 17 be 0 D8 b 82 c 73d 70 cf 3c 3 BC 7577 b "/>；
Extended data
(A), taboo
Three foods that should not be eaten in the morning:
(1), avoid drinking a lot of cold drinks.
If the temperature difference is too large, it will strongly stimulate the gastrointestinal tract, leading to sudden contracture. It also has a great impact on women's health.
(2) Avoid eating bananas on an empty stomach.
Bananas not only contain potassium to help sleep, but also contain a lot of magnesium. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function.
(3) Avoid eating pineapple on an empty stomach.
Pineapple contains strong enzymes. Eating it on an empty stomach will hurt the stomach, and the nutrients must be better absorbed after eating.
(2) Tip:
Don't drink vinegar or eat garlic on an empty stomach in the morning. Drinking vinegar on an empty stomach can lead to hyperacidity and stomach injury; Allicin can stimulate gastric mucosa and intestinal wall, causing stomach spasm.
We should not only pay attention to personal physiological characteristics, but also pay attention to everyone's appetite and taste. It is best to have hot porridge, hot oatmeal, hot soybean milk, hot milk, hot coffee and hot tea, and avoid drinking iced coffee, iced black tea and iced fruit juice. Eat less fried food.
Many people are used to eating only steamed bread, fried food and soybean milk for breakfast. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. If there is too much acidic food in the diet, it will easily lead to blood acidification, causing physiological acid-base imbalance in the body, and calcium deficiency will often occur.
Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve the balance of dietary acid, alkali and nutrients. Take light, balanced nutrition, not too high energy and sufficient water as the main principles, and match it with a reasonable breakfast meal.
/www.baidu.com/link？ URL = vgbxr 07 gadj 38 vxkjd S7 bjdiwxsufluvctgpy 8 zerzekvu 4p 5c-rybmmhtdsn 16 h8 hliusspf 987 p 50 idpcxcwwzmi 4 faglstgp 9 b-fogd 78 gbsv 6 bj 3 PwC EB 9 LV w4 & amp； WD = & AMPEQID = B6F59DBD0019CEAE0000035CDD6518 "target =" _ blank "title =" Baidu Encyclopedia-Nutritional Breakfast "> Baidu Encyclopedia-Nutritional Breakfast.
/www.baidu.com/link？ URL = uke 1 ddyuindotzof 5 widr 40 qhdfvymrvdfqpws _ zmufo 0 vqayu 1 yna 5 nqwtoev _ z-eok 7 mibgo jzpigiqhpqegq & amp； WD = & AMPEQID = B6F59DBD0019CEAE0000035CDD6518 "target =" _ blank "title =" Baidu Encyclopedia-Breakfast "> Baidu Encyclopedia-Breakfast.