Breakfast should not be the same every day, there is no need to stick to the rules. In the morning, you can eat leftovers from the night before, yogurt and fruit, fried rice and noodles.
Chinese breakfast, whether porridge and pickles or soybean milk fritters, is not ideal in nutrition. If you like porridge, you can add millet or red beans to cook, and the concentration should not be too thin. This can increase the weight of protein, minerals and cellulose. Side dishes such as pickles, besides appetizing, have too much sodium, which is not good. You want to add floss, eggs, preserved eggs, salted duck eggs, peanuts, dried tofu and so on. Protein can also be added. If there is still a gap in the stomach, you can add fruit. If you like to eat soybean milk and sesame oil strips, you can also add eggs, or add leftovers, fish, meat and vegetables from the previous day. It is ideal to end with fruit.
As the saying goes, eat well at breakfast, eat well at lunch and eat less at dinner. Nutrition experts point out that eating a nutritious breakfast every day is very important for good health. In order to make people have a safe breakfast, the state has put forward a healthy and nutritious breakfast "Safe Breakfast Project", which has been popularized in Beijing, Shanghai, Jinan, Nanning and other cities 10.
After a long night, the stored glucose in the human body has been exhausted, and it is urgent to supplement energy and nutrition. But many people don't pay attention to breakfast, and often just eat a little or not at all. This really saves trouble, but it may make you depressed all day and have a very adverse effect on your health.
Experts believe that whether to eat breakfast and how to mix the varieties of breakfast are extremely important to human health. Because of the urgency of going to work in the morning, many working people have developed the habit of not eating breakfast, while some people are careless even if they eat breakfast, and the nutritional components of breakfast are unbalanced and their health is worrying.
Skipping breakfast is a habit of chronic suicide. Skipping breakfast: Foreign medical experts have found that skipping breakfast will not only harm the stomach, but also make people feel tired, upset and have a headache. If you often skip breakfast, you will easily get gallstones, and it will make people look "old". People who skip breakfast for a long time have dry skin, which is prone to wrinkles and premature aging. At the same time, because breakfast is too far away from dinner the day before, the stomach wall is particularly prone to corrosion and ulcer.
If you don't eat breakfast, you will feel depressed at first, which will affect the secretion of gastric acid and bile, weaken the function of digestive system and induce digestive system diseases such as gastritis and gallstones. It will also make people feel a strong sense of fasting and hunger at lunch. If you eat too much food unconsciously, the extra energy will be converted into fat in your body. Over time, fat will accumulate under the skin, leading to obesity. Malnutrition caused by skipping breakfast will also lead to the decline of the body's resistance function, and it is easy to suffer from various diseases such as colds and cardiovascular diseases.
Skipping breakfast will not only hurt the stomach, make people feel tired, upset and have a headache, often skip breakfast, and it is easy to produce gallstones, and it is especially easy to make people look "old". People who skip breakfast for a long time have dry skin, which is prone to wrinkles and premature aging. At the same time, because breakfast is too far away from dinner the day before, the stomach wall is particularly prone to corrosion and ulcer.
Recommend it
1. A cup of skim milk, two pieces of whole wheat bread and a tomato.
2. A bowl of tremella lotus seed porridge and a low-fat cheese lettuce bread ham sandwich.
Third, a bowl of small wonton and a spiced tea egg.
Various collocation methods of nutritious breakfast
Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.
3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.
Spring is the season when children grow and develop vigorously. Many children have lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour earlier, prepare a nutritious breakfast for your child, and let him "get out quickly with the wind". [Edit this paragraph] Breakfast recipe recommendation for a family of three 1
Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).
Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).
Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).
Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).
Friday: 3 bottles of milk, 3 sandwich breads (each containing 50g of two pieces of bread, 50g of lettuce and 20g of chicken breast), 3 pancakes 50g and 3 oranges (150g).
Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).
Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).
Option 2
Week 1: bread (cake), jam (butter), poached eggs, milk, coriander, carrots and shredded tofu.
Tuesday: black flour cake (sesame seed cake) fried dough sticks wonton garlic mixed with soybeans and broad beans.
Wednesday: hot cakes, pine flowers (ham), soybean milk (milk), fragrant shrimps and shredded white radish.
Thursday: Fried peanuts and tofu roll meat floss (crispy rice), dried almonds and shrimps and celery.
Friday: fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage.
Saturday: pancakes, bean curd, millet gruel, kale and soybeans.
Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage. [Edit this paragraph] Tips for healthy breakfast 1. Eating breakfast immediately after getting up is easy to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.
People who are used to getting up early can arrange breakfast after 7 o'clock.
Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.
Breakfast should also be timed, otherwise it will affect digestion and absorption.
The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals.
6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.
Add some honey to breakfast.
Israel is called "the land of milk and honey", and people must eat honey for breakfast. In Germany, there is a special "honey milk" product for sale, and breakfast is often in short supply. In the "milk kingdom" of Holland, milk and honey are inseparable. In the United States, small packages of honey for breakfast are often in short supply.
Honey is the best carbohydrate source for human body, which mainly contains natural monosaccharides-levo-and dextrose. These monosaccharides have high heat energy and can be directly absorbed by the human body, while milk has high nutritional value, but its heat energy is very low, so drinking milk alone is not enough to maintain normal life activities of the human body. After analysis, many nutritionists believe that honey is the best complementary food for milk. Overview of Nutritionist Joker's Healthy Breakfast
Wake up one night, the stored glucose in the body has been exhausted, and it is urgent to supplement energy and nutrition. But many people don't pay attention to breakfast, and often just eat a little or not at all. This really saves trouble, but the impact on health is immeasurable. Whether to eat breakfast and how to mix breakfast varieties are extremely important to human health.
Shi breakfast zu
Miss Chen, who is particularly concerned about diet and nutrition, is now madly in love with vegetarian breakfast. "I used yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins, etc. Make thick porridge. Later, I heard that eating fruit in the morning is gold, eating silver at noon and eating copper at night, so I added fruit to the breakfast menu. " In addition, Miss Chen's breakfast also includes a bottle of yogurt, a little lettuce, 1 boiled eggs, and two pieces of toasted whole wheat toast. Because she ate a lot of breakfast, Miss Chen didn't feel too hungry at noon.
Nutritionist's comment: Generally speaking, this breakfast is rich and balanced. The yeast powder of thick porridge is a good source of vitamin B group and a good choice for vegetarians.
Fried dough sticks of sesame seed cake
When more and more people are moving closer to western breakfast, Ms. Zhang, who works as an editor in a magazine, still has a soft spot for traditional Chinese breakfast (sesame cake, fried dough sticks and soybean milk). "When I was a child, I often ate fried dough sticks. When I grow up, I feel that the fritters are unhealthy, so now I choose sesame cakes for breakfast. "
Nutritionist's comments: sesame cakes, fried dough sticks, radish cakes, fried dumplings, etc. Have the problem of high oil. Oil can be seen on the surface of fried dough sticks, so people will be alert when they eat it. However, it is generally believed that baked sesame cakes have no luster on the surface, and there must be less heat and oil, but it is not necessarily so. The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calorie of a sesame seed cake is about 230-250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high. Protein can eat fried dough sticks with soybean milk and sesame seeds, but there is too much grease and the quality is low.
Nutritionist's suggestion: this kind of breakfast is high in calories and fat, and it should not exceed 1 time a week, and the lunch and dinner on that day must be as light as possible, so don't eat fried or fried food.
This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. According to your personal habits, you can eat 1 serving of fruit, or you can not eat it in the morning and eat 1 serving at noon and afternoon. Buy white soybean milk without sugar, and then add sugar appropriately. Sesame on the sesame cake should not be chewed. After swallowing, sesame will stick to the stomach wall, which may easily lead to stomach pain in some people. Please be careful when eating.
Western breakfast zu
There is a western-style fast food restaurant on the ground floor of the office building. Therefore, "a ham and egg sandwich with a cup of milk tea" is almost the breakfast content of Manager Chen of the planning department of a foreign-funded company from Monday to Friday. Compared with lunch and dinner, he thinks breakfast is enough, but it only provides physical needs for work in the morning. "I'm too lazy to think about what changes should be made to breakfast," he confessed.
Nutritionist's comment: You may eat too much oil. First, the hamburger meat used in western fast food is high in fat. If you cook at home, choose lean meat with less fat, which can reduce the proportion of fat. Moreover, the ham in the sandwich and the meat in the hamburger are fried, and with fried eggs and a thick layer of fat-rich salad dressing or cream, unless you eat less oil and meat in the other two meals a day, you will consume too much oil at the end of the day. Coffee and milk tea are another problem. Milk tea can never replace milk, because the milk content is very small and sugar is added. The ideal choice is with low-fat milk. As for drinking coffee in the morning, it is a matter of personal habit, and it is not necessary to remove it from breakfast; Moreover, drinking coffee and tea in the morning can not only refresh people, but also stimulate defecation and slightly relieve constipation for people who drink less and are not addicted. But avoiding drinking black coffee on an empty stomach is easy to hurt your stomach.
Nutritionist's suggestion: this kind of breakfast has few vegetables, so it should be supplemented at lunch and dinner. Keep less than two cups of coffee every day. But it is best to drink tea and coffee two hours before or after meals, because it will affect the body's absorption of iron, so try not to drink it while eating. This kind of breakfast is easy to eat too much fat and should not be more than three times a week.
It is recommended not to order set meals, such as hamburgers and French fries. Choose a small glass of orange juice or milk as a drink instead of a large amount of sugary cola. In addition, don't eat fried or fried food for lunch and dinner that day, try to choose the cooking method of boiling or steaming.
Bread and milk clan
Miss Lin, an accountant of a trading company, often eats pineapple bread, red bean bread and cream bread for breakfast, and then drinks a bottle of milk, sometimes with coffee. Because it is convenient and easy, many families use this mode for breakfast.
Nutritionist's comment: Bread with stuffing, whether salty or sweet, contains a lot of oil and sugar, and is not suitable for breakfast after careful processing. Breakfast with too much sugar has one disadvantage. It makes your blood sugar rise and fall quickly, and it will fall very low. Before 10 in the morning, your spirit may begin to decline.
Breakfast should include both carbohydrates and protein. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, which can make blood sugar more stable. Toast bread looks "safe", with no stuffing and no powdered sugar. But if bread is delicious, there must be a lot of oil, especially fresh milk toast and egg toast, which is smooth and refreshing. If you succeed, you will always cheer. As for butter, jam or peanut butter spread on toast, peanut butter is not low in calories and grease, so it should be spread less.
Nutritionists suggest that children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in a day; Stuffed bread is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose toast with 1 teaspoon jam. In addition, you can often change the variety of jam on toast, avoiding applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) and jam (accumulating sugar) every day, and applying less.
Two slices of toast coated with peanut butter, cream or a slice of low-fat cheese, and a bottle of low-fat milk or yogurt are more suitable choices. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.