1. Drink water before meals.
Many people don't form the habit of drinking water before breakfast. They always wash as soon as they get up and enjoy breakfast after washing. Some even don't have much water for breakfast. A steamed bun, a steamed stuffed bun or a loaf of bread needs to be chewed while walking. Imagine how healthy this breakfast is, especially for some ladies. They should get rid of this habit of eating breakfast, otherwise it will affect the luster of the skin!
After a night's sleep, people ingest a lot of water and nutrition, and they are in a state of physiological water shortage after getting up. 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 cold boiled water immediately, which can not only replenish the water lost overnight, but also clean up the intestines, but don't drink too much water before eating breakfast.
Protein and calcium should be supplemented every morning.
Besides providing protein, milk is also an important source of calcium. It is not easy to eat milk at other meals in a day, so taking milk as a drink every morning is much more nutritious than drinking other sugary drinks.
If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soy milk. For oriental women, soybean milk is actually easier to absorb than milk.
3. Don't have too many calories for breakfast.
The intake of breakfast varies with body type and age, but 400-500 calories is appropriate, accounting for about a quarter of the daily demand. But you can try adding more sugar.
Breakfast includes at least three kinds of food.
There are many food combinations for breakfast, but don't just eat one nutrient, at least include carbohydrates (such as toast, steamed bread and porridge) and protein (such as eggs, salmon and tofu). ), breakfast milk, of course, if you can add some vegetables, the fruit will be more balanced.
5. Try to eat a light breakfast.
Too greasy breakfast will cause gastrointestinal burden and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food. Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.
6. There are many kinds of breakfast.
Few people can stand eating the same breakfast every day. In fact, as long as you spend more time and make different combinations, breakfast can have many changes.
Eggs can be boiled, fried or steamed ... milk can be soaked in cereal, biscuits and even mixed with rice wine ... This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition.
Just don't put taboo ingredients together, it's bad for your health.
7. Eat breakfast from 7 am to 8 am.
Medical research has proved that it is most appropriate to have breakfast from 7: 00 to 8: 00, because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If the breakfast time is advanced, the quantity should be increased accordingly or the lunch time should be advanced accordingly.
A glass of milk, two pieces of honey toast, two pieces of fried bacon and two fried eggs for 5 minutes. ...
This breakfast not only provides a day's protein, but also provides sufficient calcium and comprehensive nutrition.
Of course, if you want to lose weight, you can change bacon into fruit.
After a night's sleep and rest, the body is fully prepared for a day's work and study. At this time, you really need to take in rich nutrition to cope with the consumption of the whole day.
I hope everyone will pay attention to the nutritional arrangement of breakfast. You must not treat breakfast hastily and leave all the nutrition for dinner because of the tight time and busy work. It's against health, and it's easy to catch all kinds of diseases.
What harm does skipping breakfast bring? First, it causes hypoglycemia, pallor, weakness of limbs, listlessness and even shock.
Second, the lack of brain energy seriously affects memory.
Third, it is easy to suffer from chronic diseases such as gastritis and ulcers.
Fourth, induce gallstones.
Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating nutritious breakfast every day is one of the elements to prolong life.
Composition of scientific and nutritious breakfast;
1, which mainly provides energy, mainly cereals rich in carbohydrates, such as bread and steamed bread;
2. Mainly supplied to protein, mainly meat and eggs;
3. Mainly supply inorganic salts and vitamins, mainly fresh vegetables and fruits;
4. Milk, dairy products and bean products.
It is suggested that you supplement Cordyceps sinensis while ensuring the normal and sufficient intake of all nutrients in breakfast. Cordyceps sinensis is mild in nature and has a good auxiliary nourishing effect on sub-health, insomnia, lung disease, kidney deficiency, qi and blood deficiency and other diseases. Long-term adherence to eating can improve health.
Recommend two simple breakfast recipes: Cordyceps sinensis and chopped green onion omelet.
1, flour is heated with water to form smooth dough, covered with plastic wrap, and proofed for half an hour.
2. Wash Cordyceps sinensis in advance, cut 4 Cordyceps sinensis into pieces, add them to the broken egg liquid, add chopped green onion and salt and mix well.
3. Divide the dough into several portions and roll it into pancakes (in order to prevent adhesion, both sides of the dough can be coated with oil, which can prevent the pan from sticking and make the cake more gluten-free).
4. After the oil in the pan is hot, turn on a small fire, add pancakes, pour in a proper amount of Cordyceps egg liquid, turn the pan and lay it flat on the cake surface.
5. Fry the bottom until golden brown. After the egg liquid on the surface is solidified, turn over and fry the side with egg liquid until golden brown.
Cordyceps health porridge
Drinking porridge on an empty stomach in the morning is easy to absorb, which has the function of protecting the stomach (the first thing for people with stomach diseases) and can repair the damage caused by digesting food in the stomach the day before yesterday. Drinking porridge in the morning can promote the growth of qi and blood. The human body is the same as nature, and the morning is like the spring of nature, where vitality grows for growth. Eating Cordyceps health porridge for breakfast makes you feel comfortable and healthy.
1. First, boil the water (the ratio of water to rice is 7: 1), and put the rice in a pot and boil it over high heat.
2. After stirring several times, cover the lid and simmer for about 20 minutes.
3. Add the washed Cordyceps sinensis, and start stirring continuously (to prevent the rice from sticking to the pot) for about 10 minute until it becomes sticky and mushy.