Whether you retire or not, you should take breakfast as the top priority! Because retirees have a lot of free time, they should diversify their own breakfast.
Think about it, at the beginning of a new day, providing breakfast for our bodies is a wonderful thing in life, and it is by no means a troublesome and cumbersome thing! Is it so difficult to cook a variety of breakfast by yourself? Why do you have to eat breakfast outside? Or simply handle breakfast? You know, breakfast can not only provide more than 40% nutrition for the whole day, but also provide a nutritional guarantee for the high-intensity and low-loss operation of physical strength and brain power throughout the morning, which can make people more energetic and refreshed. A day's plan lies in the morning, and an ordinary breakfast is also our confidence in the face of the complexity of life!
Let's have a look at my breakfast. Seemingly complicated, there are as many ingredients as 10. In fact, only one steamer is needed, and it can be easily done in 15 minutes.
I steamed the steamed bread myself. I steamed a large pot at a time, cooled it quickly with a fan, repackaged the food bag and put it in the refrigerator for quick freezing.
Nut powder is made in advance, including homemade peanut powder, black and white sesame powder and walnut powder (you can also choose to peel a walnut kernel now). Put the nut powder into a glass bottle and put it in the refrigerator for refrigeration.
Frozen cooked potatoes are also prepared in advance. Buy more than 5 kg of small yellow potatoes at a time, wash them all, steam them, blow them quickly with a fan, put them in food bags and put them in the refrigerator for quick freezing. So is taro!
Breakfast is ready, time begins:
1, get up in the morning, have a cup of warm water, come to the lovely kitchen, turn on the range hood, pour a proper amount of water into the steamer and turn on the stove fire.
Take out nut powder, carrots (optional vegetables that can be peeled or washed quickly) and eggs (breakfast is essential, excluding fried eggs and scrambled eggs) from the freezer.
Take out quick-frozen steamed bread and quick-frozen cooked potatoes (or quick-frozen taro) from the refrigerator.
2. Put a little oatmeal, black and white sesame powder, peanut powder and walnut powder (or peel a fresh walnut directly) into a small bowl and pour in boiling water.
3. At this time, the steamer water is also boiled. Put oatmeal and nut soup, steamed bread and potatoes into a steamer at the same time. Cover the lid and steam first, about 5 minutes)
4. Wash and peel half a carrot and shred it into a small bowl for later use. Wash the eggs again. Pay attention. At this time, open the lid of the steamer, put the shredded carrots on the steamer and put the eggs on the steamer. Then continue steaming for 6 minutes and then turn off the heat. After turning off the fire, wait 2-3 minutes before lifting the lid. At this time, such eggs have the best nutrition!
5. Add olive oil, salt and soy sauce to the steamed shredded carrots. If you like Chili, put some spicy noodles and mix well.
You can start eating, and there are pictures Don't say I will eat so much. I ate it all, just right!
Because I am allergic to milk and lactose intolerant, I developed this fancy breakfast, which includes eggs, vegetables and staple food, as well as oatmeal and nut soup. The effect of calcium supplementation is really great. At the beginning of this year, I went to Shenzhen Talent Park to play. When it rained, the steps were slippery and I accidentally fell down, and my pants and knees were a little broken. When I rolled up my trouser legs, I saw that my knees were bruised and painful, but I could still walk normally. I didn't care when I got home. After a few days, the bruises and redness gradually subsided. If this is calcium deficiency, the fall will definitely break the bone!
Breakfast determines health! Don't treat breakfast as dry food, just deal with it! Japan is the longest-lived country in the world. Japanese people attach great importance to breakfast, thinking that if they don't eat breakfast in the morning, they will have no energy for a whole day. The walls of Japanese school classrooms and even toilets are covered with posters advocating "diet education", emphasizing the importance of breakfast. Anyone who has traveled to Japan knows that if you wander the streets in the morning, you won't see steaming breakfast shops like our country, and there won't be vendors pushing trolleys along the street. Don't Japanese eat breakfast? On the contrary, Japanese people should not only eat breakfast, but also eat nutritious breakfast cooked at home! People with families usually have breakfast at home.
The scientific dietary principle should be "eat like an emperor for breakfast, like a commoner for Chinese food, and like a beggar for dinner". Most Japanese put this dietary principle into practice. Many housewives in Japanese families are housewives. They get up in the morning and cook a nutritious and delicious breakfast for the whole family. The traditional Japanese breakfast is mainly rice, including grilled fish, miso soup, fruit and so on. Although Japan's sashimi is world-famous, everyone knows that sashimi is risky and has many problems, but the Japanese usually eat grilled fish the most, and the grilled fish in Japan does not need to be refueled, and it is roasted slowly for a long time. Breakfast is also a very ceremonial thing for them. The family sits around and chews slowly, instead of dealing with it.
But China people eat breakfast simply and quickly, and young people are long-term hardcore foodies in breakfast shops and fast food restaurants. Maybe we were too busy at work and neglected breakfast, so after retirement, you should eat breakfast seriously. Your body organs have been longing for it for a long time!
Because everyone's preferences are different, I think if I retire, a cup of soybean milk and two steamed buns will do. The simplest bowl of rice porridge will do.
Retirement time can be freely controlled, and making breakfast can be complicated or simple. I usually eat milk, eggs, steamed bread, dried fruits and fruits for breakfast, and sometimes I eat cereal with nutritious powder and raisins. Go to the teahouse for morning tea once or twice a week. Anyway, it's good to be happy and like to eat.
I am a retiree. My breakfast is basically noodles. Cut vegetables in the morning, chopped green onion will choke the pot! Cooking lazy pot noodles, even eating and drinking, is cheap and affordable, especially in winter, and eating lazy pot noodles in the morning is particularly warm.
Breakfast principle: First, the food should be nutritious, rich and healthy. Second, according to your own preferences, eat comfortably, eat fragrant, and eat comfortably.
This is how I eat breakfast, and my health is OK, which is basically the same all year round.
Retirees can eat soybean milk fritters for breakfast, which is nutritious and delicious: healthy, and the beautiful technology handed down from ancestors has been passed down to this day!
I am the creator of the food field, the life record of my sister Mu Zi.
Three meals a day is what we must do every day. With the continuous progress of life and the continuous improvement of living standards, people have higher and higher requirements for the quality of life. Many people have heard the saying: "Eat like an emperor at breakfast, like a commoner at noon and like a beggar at night". For the elderly, this rule should be followed. A healthy and reasonable breakfast should not only be balanced in nutrition, but also conform to the physical condition of the elderly.
How do retired people eat breakfast?
Breakfast should be mainly digestible and soft foods, such as porridge, noodles, milk and soybean milk, and small pickles should be changed to cool vegetables. Don't overeat, overnutrition will lead to the decline of gastrointestinal function, and it is easy to cause vascular disease, aging and obesity. Breakfast time should not be too early, usually 8:30-9:00. Drink a little warm water slowly before eating, and don't eat breakfast. In addition, it should be noted that vegetarian diet should not be meat, light and avoid salt, and hot and cold.
How do retirees eat breakfast? Since you retire into old age, you should also pay attention to breakfast.
1. Breakfast should be sooner rather than later: Modern medical research believes that after a night's sleep, most organs of the human body get a full rest, but the digestive system is still busy at night and digests nervously. The food left in the gastrointestinal tract for one day will not rest until the morning, and it will take at least 2-3 hours for the digestive system to return to normal function.
The functions of various tissues and organs of the elderly are gradually aging. If you eat too early, the body's energy will be transferred to digest food, and the natural cycle will be disrupted. Metabolites can not be eliminated in time, and accumulation in the body will become the inducing factor of various diseases in the elderly. Therefore, the breakfast of the elderly should generally be between 8: 30 and 9: 00.
2. It should be less, not more: overeating exceeds the digestive capacity of the stomach, and food cannot be digested and absorbed. Over time, it will reduce digestive function and cause gastrointestinal diseases. In addition, a large amount of food residues are stored in the large intestine and decomposed by bacteria in the large intestine. Among them, phenol, the decomposition product of protein, enters human blood through intestinal wall, which is very harmful to human body, easily causes vascular diseases and promotes aging.
3. Should be soft but not hard: The elderly should not eat greasy, fried, hard and irritating food in the morning, otherwise it will strain the spleen and hurt the stomach, leading to food stagnation and indigestion. The elderly should eat soft and digestible food for breakfast, such as adding some health foods such as lotus seeds, red dates, yam, longan and barley, and the effect is better.
4. It is not advisable to eat fried dough sticks and oil cakes: First, fried foods are high in fat content, unbearable in gastrointestinal tract, easy to indigestion, easy to induce biliary and pancreatic diseases, or aggravate the recurrence of such diseases. For those elderly people who have good digestion and absorption, obesity is often caused by excessive fat intake. Second, the oil used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer.
5. Don't eat sweets: sweets have high sugar content. If you eat too much sugar, it will lead to obesity. Because excessive sugar can be converted into fat in the body, it will also cause inorganic salt deficiency.
6. Not suitable for eating animal internal organs: the internal organs of animals such as liver, kidney and brain contain high cholesterol. If the elderly eat it regularly, it will increase the cholesterol in the blood, which will easily lead to cardiovascular and cerebrovascular diseases such as coronary heart disease, arteriosclerosis and hypertension, or aggravate the original diseases.
What should I eat with precautions? Here are some breakfast suggestions for everyone:
1. It is convenient and easy to have bread for breakfast and then drink milk or coffee. But pay attention to the choice of whole wheat bread and oatmeal. And use less peanut butter. It has been proved that vegetable butter is hydrogenated to form a trans fatty acid, which is related to cardiovascular diseases and is harmful to health if eaten frequently.
2, two pieces of toast coated with peanut butter and cream, and then drink a bottle of low-fat milk or yogurt, is a more suitable choice. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.
3, tea eggs or meat buns with milk, preferably with lettuce salad.
4. How about traditional baked wheat cake and fried dough sticks with soybean milk? Sesame cakes are crisp and delicious because they use a lot of oil. Soymilk is also a medium-fat food, and the oil content of this combination is really high. Too much fat makes most nutritionists think little of this breakfast.
5. There is no problem of high oil in porridge dishes, but pickles and bean curd have low nutritional value and high sodium content. In addition, preservatives may be added to processed foods, which may damage the liver and * if eaten frequently. Some elderly people or vegetarians only eat pickles and bean curd porridge, lacking protein, which is not an ideal way to eat. When eating porridge, it is best to have a poached egg or a piece of lean meat, while vegetarians choose to eat a piece of tofu or bean products such as dried tofu and vegetarian chicken.
6. Eating fruit in the morning is gold, eating it at noon is silver, and eating it at night is copper, so it is best to add fruit to the breakfast menu. But it is not recommended to drink fruit juice because the calories are too high.
Old people should eat foods with low glycemic index.
What foods are low glycemic index foods, and how do various foods combine into a low glycemic index diet?
1. Foods with low glycemic index:
Noodles, macaroni, black rice porridge, coix seed porridge, corn porridge, corn porridge, vermicelli, lotus root starch, konjac, bean curd and bean food, milk and dairy products, and most fruits except watermelon and pineapple. Danone's casual biscuits, souffle biscuits, sunshine breakfast biscuits.
2. Low glycemic index compound diet:
Steamed bread+celery scrambled eggs, steamed bread+sauce beef, cake+egg fried fungus, three fresh stuffing jiaozi, celery pork steamed stuffed bun, hard wheat flour with minced meat wonton, rice+fish and pork stewed vermicelli.