A nutritious breakfast, like giving charcoal in the snow, can make hormone secretion enter normal and direct quickly, provide thirsty energy for hungry brain cells, supplement necessary nutrition for the body, and bring us energy, vitality and health at once.
Basic introduction Chinese name: Nutritional breakfast main raw materials: dairy products, eggs, fruit and vegetable liquids contain preservatives: no main nutrients: grain energy, protein nutrition, alkaline soybean milk main edible effects: improving immunity for the crowd: universal nutritious breakfast, personalized nutritious breakfast, the importance of breakfast, nutritional collocation, three principles, meal time, nutritional collocation, precautions, breakfast food, staple food, collocation such as recipe recommendation, suitable for the crowd and children. Middle-aged people, three unsuitable, enough is enough, late but not early, soft but not hard, five misunderstandings, nutritious breakfast should include four kinds of food: cereal food which mainly provides energy and is rich in carbohydrates, such as porridge, bread and steamed bread. Mainly for protein, mainly meat, eggs and other foods; Mainly supplying inorganic salts and vitamins, mainly referring to fresh vegetables and fruits; It mainly provides calcium and rich nutrients, mainly milk, dairy products and bean products. Breakfast is the most important meal in a day. The energy consumed by breakfast accounts for 30% of the energy needed by the human body in a day, but lunch and dinner can hardly make up for the nutritional deficiency of breakfast. A balanced diet, healthy living habits and nutritious breakfast habits every morning are "necessary" lessons for everyone every day! After a night's deep sleep, the nutrients and energy stored in the body are exhausted, the hormone secretion enters a trough, the brain and various organs of the body are out of rice, and the memory function is in a dull state. A nutritious breakfast, like giving charcoal in the snow, can make hormone secretion enter normal and direct quickly, provide hungry energy for hungry brain cells, supplement necessary nutrition for the body, bring energy, vitality and health to our body at once, and make our happy and wonderful day start with the most energetic, best state and best nutrition body. Have a good breakfast, there are many things to pay attention to. Here, I will give you a brief overview. Personalized nutritious breakfast is to design the diet structure according to the diners' illness, non-illness and partial eclipse. Any food in the world has medicinal functions, and everyone's lack or excess of food is different. Therefore, personalized scientific diet should be adopted to design breakfast. The importance of breakfast breakfast can be said to be the most important of the three meals a day. Many people will skip breakfast because they have no time to lose weight, but who would have expected that breakfast is very important? As the saying goes, "Eat well for breakfast, eat less for lunch, and don't be too full for dinner". If you don't eat breakfast, first of all, you don't have symptoms such as spirit and dizziness, and your brain and muscles are still in an unhealthy state. This state can't meet the intensity of work and study throughout the morning. If you don't eat breakfast for a long time, it will bring great harm to your health. In addition, people who want to lose weight should eat breakfast. If you skip breakfast, you will gain weight instead. Why? Because people don't eat breakfast, the food they eat is easier to absorb, and the food they eat at this time is most likely to be converted into subcutaneous fat and stored. Therefore, you must eat breakfast! The nutritional breakfast provided by the state for western schools is 1, and the nutritional breakfast has four elements: grain energy, protein nutrition, alkaline soybean milk and fruit and vegetable essence! 2, nutritious breakfast, the best content to eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, apples, pears and so on. It is easy to buy fruits and vegetables; Eat less: Fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soda and other healthy choices: choose foods rich in high-quality protein; Choose grains rich in water, minerals and cellulose; Choose liquid nutritious foods such as fruits and vegetables, soybean milk and skim milk; Stay away from foods high in oil, sugar, salt, fat and additives. 3, the matching scheme is reasonable: all kinds of small amounts, staple food is indispensable, dairy products, eggs are also needed, and fruit and vegetable liquid is very good. Breakfast in three meals a day should be diversified. High-quality protein, vitamins and plenty of water are indispensable for improving immunity. Breakfast is not advocated in large quantities, but it should be rich in varieties. Three principles: Generally speaking, 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. The basic requirements of nutrition collocation are: complementary main and auxiliary, dry-wet balance and meat-vegetarian collocation. When eating in the morning, you must pay attention to the following nutrients: carbohydrates: the movement of human brain and nerve cells must rely on sugar to generate energy, so you can eat some starchy foods, such as steamed bread, bread and porridge. The calories provided by breakfast should account for 30% of the whole day's calories, mainly relying on staple food, so breakfast must be eaten well. Protein Food: Whether the human body can maintain abundant energy mainly depends on the protein eaten for breakfast. Therefore, breakfast should have a certain amount of animal protein, such as eggs, meat floss, bean products and other foods. Vitamins: This is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc. Precautions: First, drink enough water. At least 500 ml of water should be consumed for breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. Drinking a cup of light honey water or boiled water to moisten the stomach after getting up is one of the secrets of health preservation. If you exercise in the morning, you'd better drink water first, and then go out to exercise. Second, it is not advisable to eat fried food often. Deep-fried food has high fat content, which is unbearable for gastrointestinal tract, and is prone to indigestion, bile and pancreatic diseases, or recurrence and aggravation of such diseases. In addition, oil that has been used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer. Third, food should be easy to digest. After getting up in the morning, most people have poor appetite and weak digestive ability. Therefore, breakfast food must be easy to digest, nutritious and not too greasy. It is especially important to note that food should not be too cold, because cold food will reduce the digestive ability of the stomach, and it is easy to cause diarrhea and other problems in the cold season of autumn and winter. Breakfast food at the same time, according to their different preferences, breakfast can be divided into 3-5 kinds of food. Staple food Staple food mainly includes bread, steamed bread, noodles and so on. Generally, the weight is about one or two, and those who are tall or physically exhausted can be appropriately increased to two or two. Generally speaking, breakfast staple food should not be too large. There should be dairy products. It can be milk, yogurt or soybean milk. The serving size of each meal can be about 250 ml. If pregnant women and the elderly need calcium supplements through dairy products, they should also drink them in different periods. All the dairy products needed in the morning should not be drunk. Eggs need it. You should make sure to eat an egg every day. Increase liquid food in moderation. Mainly fruit juice, orange juice and other drinks, mainly to increase the intake of water-soluble vitamins. In addition, you can eat some cream, cheese, jam and so on according to your eating habits. You know, "milk+eggs" is not a perfect nutritious breakfast, but protein is abundant. Finally, remind me again: the four elements of a nutritious breakfast: grain energy, protein nutrition, alkaline soybean milk and fruit and vegetable essence! Breakfast with general nutritional needs: 1, fruits and vegetables: lettuce salad, small tomatoes, apples 2, drinks: orange juice, kiwi fruit juice, soybean milk, milk 3, staple foods: bread, porridge, pasta 4, side dishes: cold kelp and other side dishes 5, nuts such as walnuts and almonds before lunch to meet the dietary needs of these ordinary people. Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots. Bean paste bag: flour, red bean paste, preserved fruit, celery, dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms. Nutritional breakfast recipes (2): oatmeal, vegetables and meat buns, assorted pickles. Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander. Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms. Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc. Nutritional breakfast recipes (3): black date porridge, fresh meat jiaozi, dried chicory and cowpea. Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts. Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms. Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms. Nutritional breakfast recipes (4): preserved egg porridge, egg soup, minced Chinese cabbage and shrimp. The preserved egg porridge is very good. Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham. Custard: eggs and sugar. Sauerkraut: Sauerkraut, minced meat, potatoes and carrots. Nutritional breakfast recipe (5): vegetable and meat wonton, ginkgo cake and quail eggs. Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins. Quail eggs: Quail eggs, mung bean sprouts and shredded green peppers are better for millet porridge. Nutritional breakfast recipes (6): milk and fruit soup, fresh meatballs, diced beef and potatoes. Milk custard: milk, apples, oranges and raisins. Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham. Diced beef and potatoes: beef, potatoes, carrots and peppers. Fried eggs with honey, nourishing. Put a little salt in soybean milk or milk to tonify the spleen. Don't put too much salt, put a little and try it until it is suitable. Too much salt tastes particularly bad. Break the raw eggs, put the egg liquid into a higher cup, flush it with freshly boiled water, and add some honey to moisten the lungs and throat. In the past, Cantonese opera troupes all raised their voices in this way, or steamed eggs were also very good. After cooking, add some salt or sugar. It is better to have honey, just choose one. These three kinds are rare. The following one is a little more common. Honey, red dates and oats. Soymilk oatmeal, I heard that breast enhancement. Bread and yogurt. Eggs and apples. Lean meat porridge. Fried eggs with steamed bread. Beef brisket soup powder with vegetables. Fried noodles with meat sauce and side dishes. Corn and milk. Steamed bread and soybean milk. Zongzi Sour Plum Soup and papaya porridge can have breast enhancement effect. You can also try breakfast for foreigners: common sandwiches: two pieces of toast, usually fried eggs (or poached eggs), ham slices, lettuce and so on. And milk. Poached eggs: fried eggs 1~2, with ham or sausage, or hamburger steak. Slimming salad: lettuce, corn kernels, ham kernels, tomatoes, salad dressing, etc. There are many nutritious breakfasts, so you must eat well and start from yourself. For example, a cup of fresh yogurt+two slices of whole wheat bread+a tomato yogurt tomato has a very high vitamin A content. Vitamin A is a good thing to improve eyesight. It is very good for professional women who often sit at their desks or write on computers to eat more foods rich in vitamin A; In addition, vitamin A can also promote the regeneration of skin cells, improve the regeneration speed of deep skin cells and strengthen the connection between cells. A bowl of jujube millet porridge+chicken sandwich millet is also rich in carotene and various vitamins; Jujube can replenish qi and blood and improve immunity; Have a chicken sandwich. This nutritious breakfast can be full of physical strength and cope with a busy morning's work. It is the first choice for professional women. 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 paired with mushrooms and vegetable bags, the nutrition will be more complete; If you like to eat meat buns, you must add some vegetables and fruits, or freshly squeezed vegetable juice or fruit juice. Avocado milk practice: peel avocado and remove seeds, and put a quarter into a blender. Then add milk and honey, start the blender to stir evenly, and then put it in a cup to drink. Avocado milk has high nutritional value and is anti-aging. For breakfast, one glass is enough. Avocado is high in calories, but its fat is monounsaturated fatty acid and essential fatty acid beneficial to the body. Therefore, the fat-soluble vitamins (such as vitamins B and E) contained in avocado are more easily absorbed than other fruits. And these vitamins are the holy products of beauty and anti-aging! Avocado is high in calories, but as long as it is eaten in the morning, it will not accumulate into fat. Coupled with its smooth and rich taste, avocado is the best choice for nutritious breakfast. The recipe recommends a weekly breakfast plan for a family of three: three bottles of milk (227 ml each) with 90 grams of cereal, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam and 30 grams of cheese), Tuesday: three bottles of milk, three rolls (50 grams each) and three cakes (25 grams each). 1. 3 fried eggs (each containing 25g eggs and 75g wheat flour), 1 big apple (150g) Thursday: 3 bottles of milk (227ml grain each, 3 meat buns (50g each), 3 bananas (300g each) Friday: 3 bottles of milk and 3 sandwich breads. Three oranges (150g) Saturday: rice porridge (japonica rice 100g), three fried eggs (120g), three steamed buns (75g), three vegetable bags (150g) and three bottles of yogurt (600g). 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, tofu (crispy rice), almonds and dried shrimps, 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. Scheme 3 Monday: preserved egg and lean meat porridge steamed bread (steamed stuffed bun) assorted pickles fried poached egg small tomato Tuesday: spicy chicken leg hamburger coffee (soybean milk, milk) potato cake kiwi Wednesday: rice porridge flower roll or scallion cake salted duck egg garden egg grape Thursday: fresh milk bread (cake) fried powder apple Friday: eight-treasure porridge mixed with powder tea eggs peach Saturday: shredded pork noodles selling steamed dumpling coffee (soybean milk, pear Sunday: fried rice with eggs, peach Sunday) Children are in a vigorous period of growth and development, so it is very important to pay attention to supplement rich protein and calcium. First of all, eat less foods with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a slice or two of bread are usually the best choices for children's breakfast when conditions permit. Milk can be drunk alternately with drinks such as juice. Bread can sometimes be replaced by biscuits or steamed bread. Children's Nutritional Breakfast The traditional breakfast in China can also be a healthy breakfast for children. Soymilk, steamed stuffed bun, white rice porridge and corn porridge are all good choices. Teenagers develop rapidly, and muscles and bones often grow together. In particular, they need enough nutrients, such as calcium, vitamin C and vitamin A, to help them grow and develop. Therefore, the breakfast suitable for teenagers is a cup of milk, a fresh fruit, an egg, and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits). Teenagers need balanced nutrition during their growing period, which can be mixed with soybean milk (soybean milk can be mixed with milk, and drinking soybean milk every day will quickly gain weight and easily lead to excessive development), lean meat porridge and vegetable porridge. Middle-aged people in middle age are "eventful autumn". They shoulder two important tasks: work and family, with heavy physical and mental burdens. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium and phosphorus, and should be kept low in calories and fat. You can choose skim milk, soy milk and other drinks. The food is simple, but don't eat fried dough sticks, sweet (sweetened) food, ordinary steamed bread and bread, but don't add oil to the bread. You can also choose to eat a fruit. If you want to eat eggs, don't eat yolk. Supplementing enough calcium and protein is very important for developing students. Calcium is the most easily overlooked nutrient for developing children, so it is best to add some dairy products to a nutritious breakfast. If children don't like fresh milk, they can also supplement yogurt, or try adding a piece of cheese to hamburgers and fried eggs, which can also enhance calcium intake. In addition, high-quality protein is also an essential element of a nutritious breakfast. Eggs, sliced meat, beans, milk and other protein can be added to the nutritious breakfast combination. For men who run around or have a lot of activities, they need to eat enough starch to meet the energy needs of the day. It is suggested that the amount of carbohydrates should be appropriately increased with nutritious breakfast, but don't eat it all at once. For example, eat a full breakfast with meat, and then eat a thick piece of toast or steamed bread at ten o'clock. Of course, if you can take an apple and other fruits as a snack between meals, it will not only replenish energy, but also have a variety of nutrients, which is most beneficial to your health. For white-collar workers or women who want to exercise, it is best to choose whole grain vegetables. The new version of the Daily Dietary Guide suggests that one third of the staple food in a day should come from whole grains, so try to choose good carbohydrates such as "whole wheat toast" and "whole wheat pancakes". Third, it is not advisable to overeat. Eating too much will exceed the digestive capacity of the gastrointestinal tract, and the food will not be digested and absorbed. Over time, digestive function will decline, gastrointestinal function will be damaged, causing gastrointestinal diseases. In addition, a large number of food residues are stored in the large intestine and decomposed by bacteria in the large intestine. Among them, protein decomposition product-phenol will enter human blood through intestinal wall, which is very harmful to human body and prone to vascular diseases. Therefore, the elderly should eat breakfast, but they should not overeat. The traditional idea is to eat breakfast early, however, modern medical research believes that breakfast for the elderly should not be too early. After a night's sleep, most organs of the human body have been fully rested, but the digestive system is still busy at night, nervously digesting and absorbing the food left in the gastrointestinal tract, and will not rest until the morning. It takes at least 2-3 hours for the digestive system to return to normal function. If you eat breakfast too early, it will interfere with the rest of the gastrointestinal tract and increase the burden on the digestive system. The functions of various tissues and organs of the elderly are gradually aging, especially the digestive organs, and the metabolism of the body needs more time and energy. If you eat too early, the organs will be disturbed, and the metabolic round trip will not accumulate in the body in time, which will become the inducing factor of various diseases in the elderly. Therefore, breakfast for the elderly should be sooner rather than later, and it is generally more appropriate to eat between 8: 30 and 9: 00. It should be soft but not hard. In the morning, the spleen of the human body is sleepy and sluggish, which often makes people lose their appetite, especially the elderly. Therefore, the elderly should not eat greasy, fried and hard food for breakfast, otherwise it will easily lead to indigestion. Old people should eat soft and digestible food for breakfast, such as milk, soybean milk, noodles, wonton and so on. And it is best to eat porridge. If you can add some health foods such as lotus seeds, red dates, yams, longan and coix seed to the porridge, the effect will be better. Five misunderstandings: skipping breakfast is harmful to health and easily leads to many diseases, such as gallstones and hypoglycemia. ) has been recognized by more and more people. For many people, the importance of breakfast is self-evident, but we still know very little about how to eat breakfast and how not to eat it. The common sense of misinformation and the habit of taking it for granted can easily lead people into misunderstanding unconsciously. Let's take a quick look at five typical mistakes in breakfast. Did you do it? Get up early for breakfast 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 help the body absorb it. 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. It is more appropriate to have breakfast after 20 to 30 minutes of activities. Eating too much nutrition for breakfast Many people realize the importance of breakfast, so they try to be rich in 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, dry and hard food, nor to eat too much. Pure milk, which is confused with breakfast milk, is a necessary choice for many people to have 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 2.3%, while the protein content of pure milk is usually between 2.9%-3. 1%. Individuals should pay attention to different choices in diet and adjust the corresponding food mix, which is more conducive to health. 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. It is the main content of many people's breakfast that "milk eggs" replace the staple food "milk eggs", 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, you should match the staple food. "Fried dough sticks and soybean milk" as breakfast is more westernized than "milk and eggs". China's traditional "deep-fried soybean milk" is loved by more people, but the eating method of "deep-fried soybean milk" is 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.