1, including starch staple food
Starch-rich foods can be converted into glucose in the body, and glucose is the main energy source of the human body. Therefore, starchy staple foods such as steamed bread, bread, oatmeal, noodles, steamed stuffed bun and miscellaneous grains porridge can ensure the work efficiency in the morning and have a protective effect on the stomach.
2. Choose eggs, milk and beans.
The quality and quantity of protein in food and the proportion of various amino acids are related to the synthesis and tissue regeneration of various protein. Therefore, it is best to have milk, eggs and beans for breakfast, which can not only provide enough protein, but also delay the emptying speed of the stomach and prolong the satiety after meals.
Step 3 eat some "oil" in moderation
Bile can promote the digestion and absorption of fat, and the gallbladder only secretes bile when the small intestine needs high-fat or high-protein food. Therefore, if breakfast lacks fat and protein, the gallbladder will not be able to excrete bile, and over time, it may induce cholecystitis.
Therefore, eating some "oil" for breakfast, such as cutting a few pieces of meat to accompany the meal, or mixing a spoonful of olive oil in the dish, are all good ways to help bile discharge. The most convenient way is to eat an egg.
4. Eat fruits and vegetables.
Eating fruits and vegetables for breakfast can provide rich vitamins, minerals, dietary fiber and natural antioxidants, which can keep healthy and maintain the normal function of the intestine. Therefore, a good breakfast should have at least one kind of fruit and vegetables.
Step 5 eat a small amount of nuts
Nuts are rich in minerals such as potassium, calcium, magnesium, iron and zinc, and are also extremely rich in vitamin E, which can reduce the risk of chronic diseases. In addition, unsaturated fatty acids in nuts are beneficial to heart health. Therefore, a handful of nuts every morning can upgrade the nutrition of breakfast. Of course, nuts are still high-fat foods, so you can't eat too much.
Extended data
Avoid five breakfast misunderstandings
No, 1: Have breakfast after getting up in the morning.
Many people who are used to getting up early eat breakfast immediately after getting up at five or six in the morning, thinking that this can supplement the body's needs in time and is also conducive to the body's absorption. But in fact, eating breakfast too early is not only harmful to health, but also may hurt the stomach by mistake.
Health experts point out that most organs of the body rest during night sleep, but digestive organs usually don't really rest until the early hours of the morning because they need to digest and absorb dinner food. If you eat breakfast too early, it will affect the rest of the gastrointestinal tract, which will damage the gastrointestinal function in the long run.
Health tip: drink water first after getting up to replenish the water consumed during sleep. After 20 to 30 minutes of activities, it is more appropriate to have breakfast.
No, 2: Eat too much nutrition for breakfast.
Many people realize the importance of breakfast, so try to enrich the choice of breakfast food and eat a lot of foods with high protein, high calorie and high fat, such as cheese, hamburgers, fried chicken wings and fried food. But too nutritious breakfast will only increase the burden on the stomach and be harmful to the body.
In the morning, the spleen of the human body is sleepy and sluggish, and too much dietary nutrition will exceed the digestive capacity of the gastrointestinal tract, and food should not be digested and absorbed. Over time, it will reduce digestive function, lead to gastrointestinal diseases and cause obesity.
Health tips: breakfast should follow the principle of balanced nutrition, and choose foods that are easy to digest and absorb, high in fiber, low in fat and sugar, such as porridge, milk, soybean milk, noodles and wonton. It is not advisable to eat greasy, fried, hard and irritating food, and it is not advisable to eat too much.
No, 3: "Pure milk" confuses "breakfast milk"
Milk is a necessary choice for many people's breakfast. Many people often confuse "pure milk" with "breakfast milk" when choosing, but there is a difference between them. Although both pure milk and breakfast milk contain milk ingredients, the ingredients and nutritional ingredients are different.
Pure milk is just fresh milk. The ingredients of breakfast milk are milk, water, malt extract, peanuts, egg powder, oats, stabilizers, iron fortifiers, zinc fortifiers and so on. The protein content of breakfast milk is generally above 2% and 3%, while the protein content of pure milk is usually between 2%, 9%-3% and 1%.
Individuals should pay attention to different choices in diet and adjust the corresponding food mix, which is more conducive to health. Should I drink pure milk or breakfast milk for breakfast?
Health Tips: Comparatively speaking, breakfast milk is more suitable for breakfast because of its balanced nutrition. The proportion of carbohydrates in pure milk is relatively low, so it is best to eat with some starchy foods and nuts.
No, 4: "milk and eggs" is not the staple food.
"Milk and eggs" is the main content of many people's breakfast, but this breakfast collocation is not scientific. In the morning, the human body urgently needs to replenish energy through breakfast rich in carbohydrates.
Although milk and eggs are rich in high protein, the high-quality protein they provide is mainly aimed at the body structure, and cannot provide enough energy for the body. People will feel hungry soon after eating, which will have a certain impact on the stomach and indirectly affect people's work efficiency and learning efficiency, especially children.
Health Tips: Breakfast must be accompanied by staple food. While eating milk and eggs, porridge, bread, steamed bread and other staple foods should be supplemented. This kind of grain can make the human body get enough carbohydrates, which is beneficial to the absorption of milk.
No, 5: "soybean milk fritters" for breakfast.
Compared with the westernized "milk and eggs", the traditional "fried dough-strips soybean milk" in China is loved by more people, but the eating method of "fried dough-strips soybean milk" is also unhealthy.
In the process of high-temperature frying, the nutrients of fried fritters are destroyed, which produces carcinogens, which is not good for human health. In addition, fried dough sticks, like other fried foods, are high in fat and calories, which is difficult to digest in the morning. In addition, soybean milk is also a medium-fat food, and the fat content of this breakfast combination is obviously beyond the standard, which is not suitable for long-term consumption.
Health tips: it is best to eat less soy milk oil bars for breakfast, no more than twice a week; Lunch and dinner on the day of eating should be as light as possible. Don't eat fried, fried and fried food, and pay attention to adding more vegetables.
References:
People's Network-How to Match the Healthiest Breakfast? A good breakfast should meet these five standards.