What is the best thing to eat in the morning? 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 crispy and delicious because they are made with a lot of oil, and soybean milk is also a medium-fat food. This combination is really high in oil. 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 food, which is easy to harm liver and kidney 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.

What is the most nutritious for breakfast?

There are three kinds of nutrients that can provide energy for the human body. One is protein, which is rich in meat and eggs. The second is the fat in fat-rich foods; Third, people in China eat more grains, which contain a lot of carbohydrates. Protein, fat and carbohydrates can be converted into heat energy in the human body, providing energy for various physical and mental activities. Protein's main function in human body is not to provide energy, but to supplement the growth and consumption of human organs. It is not cost-effective to use protein as the main supply of energy and nutrition; Fat can provide a lot of energy for the human body, but a large intake of oily food will have other adverse effects on the human body; The best choice is the carbohydrate in the cereal we eat most often as the main energy supply component in breakfast.

After being digested in the human gastrointestinal tract, grains enter the blood in the form of starch and other sugars, providing energy for the human body. When people are hungry, there is less sugar in the blood, which will lead to "hypoglycemia" such as fatigue and dizziness. Although different kinds of cereals with the same amount contain the same amount of carbohydrates, the digestion and absorption rates in the body are different. Foods that digest slowly are more resistant to hunger. These foods can let energy slowly enter the blood and provide energy for a long time.

Nutritionists use "glycemic index" to distinguish this difference in the process of grain digestion. The glycemic index of glucose is set to 100 to measure the reaction of other foods in the process of digestion. Foods with a "glycemic index" below 55 are more resistant to hunger. This kind of food includes noodles, black rice porridge, barley porridge, corn flour porridge, corn grits porridge, vermicelli, tofu and most fruits except watermelon and pineapple. Steamed bread, bread and other staple foods made of refined flour are all foods with high glycemic index, but eating steamed bread with celery or beef with more cellulose can greatly reduce the glycemic index of this complex diet. The blood sugar of foods with high glycemic index will drop to the fasting level about 1 hour after human consumption, even lower than the fasting blood sugar level. This is because foods with high glycemic index can not only be digested and absorbed quickly, but also increase blood sugar levels, prompting the pancreas to secrete a large amount of insulin to reduce hyperglycemia. Foods with low glycemic index can not only make the pancreas secrete a lot of insulin, but also make the blood sugar drop slowly. It takes 2 ~ 3 hours to reach the fasting level, so it is more tolerant to hunger.

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.

In addition to the foods and meals listed above, you can also master the following principles to choose foods and meals with low glycemic index: 1. Foods high in fiber and fat, such as corn and peanuts; 2. Foods with large plant particles, such as coarse bread and steamed bread; 3. The finer the processing, the higher the processing temperature and the higher the glycemic index of food.

Everyone thinks it's important to eat breakfast, but it's just so-so. Nothing more than porridge, steamed bread, soybean milk, fried dough sticks, milk and bread. What is the nutritional quality of this breakfast? The nutritional quality of breakfast is very important to our health. In our investigation, it is found that although more than 90% people are eating breakfast, if the nutritional quality of breakfast is used to evaluate, it is found that almost half of people have poor nutritional quality of breakfast. Because the only energy that the brain can use is blood sugar, skipping breakfast or eating breakfast badly will reduce people's blood sugar level, and the supply of some nutrients will be insufficient, which will lead to the decrease of brain excitability and the inability to provide sufficient material energy for the normal work of the nervous system in time. In addition, nutrients lost in breakfast cannot be replenished from lunch or dinner. Because breakfast provides 1/3 of the whole day's nutritional intake, if breakfast is malnourished, malnutrition and iron deficiency anemia will appear for a long time, which will affect the growth and development of children and adolescents. At present, the nutritional structure of breakfast is unreasonable, and the biggest problem is the lack of vegetables and fruits. Most of the breakfasts we usually eat are acidic foods, such as fried dough sticks, eggs and milk. While vegetables and fruits contain alkaline substances. Therefore, for most people, as long as they eat some fruits and vegetables to supplement, they can balance the pH of the diet and various nutrients. A high-quality breakfast pays attention to the rationality of food nutrition combination. Recently, nutrition experts have formulated a method to evaluate the nutritional quality of breakfast according to the types of breakfast food. First of all, according to the classification method of the dietary pyramid, they divide food into cereals, vegetables (fruits), meat and milk. If you eat two or less, the quality of breakfast is poor, and if you eat three, the quality of breakfast is good. If you can eat all four, it is nutritious. According to this method, nutrition experts recommended several nutritional breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat diet, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat, a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition supply. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd and egg porridge, this kind of breakfast lacks vitamins, calcium, iron and other nutrients, and the salt content is too high, so vegetables such as cucumbers should be added.

After a night, early morning is the beginning of metabolism, and the body needs to supplement rich nutrition. Therefore, eating a good breakfast is a balanced nutrition. If you are engaged in a job that does not consume a lot of physical strength, you can choose a combination of milk, bread, eggs and fruit. If you are engaged in a job that requires high physical strength, you can choose porridge, steamed bread and eat some fruit after meals. If the elderly, it is best to have health cereal with steamed bread.

What is the best food to eat in the morning should be measured according to your health and work, because there is no absolute standard for good.

milk bread

First of all, China nutrition experts gave the following suggestions:

1, the breakfast variety is good.

A nutritious breakfast should include carbohydrates such as bread and rice porridge, animal foods such as meat, eggs and milk, as well as soybean milk, fresh vegetables and fruits. Because modern people's diet is too meticulous, so bread can choose whole wheat bread that can see barley grains to absorb more crude fiber; Eating bread or biscuits first, then drinking milk or soybean milk is beneficial to the absorption of calcium. "Eating apples in the morning is gold, eating silver at noon and eating copper at night." Experts believe that eating fruit to supplement vitamins in the morning is the best.

Vegetables don't have to be too much, but they can't be omitted. If you don't get up in the morning to cook side dishes, you can make them the night before, wrap them in plastic wrap and put them in the refrigerator for the next day. If you blanch celery with water, mix some salt with it. Experts remind that pickled mustard tuber can only play the role of seasoning and does not have much nutritional value. Because of the high salt content, it is not suitable for regular consumption. And healthy people eat two boiled eggs every day, which will not make cholesterol abnormal.

2, breakfast should be supplemented with vitamins.

Experts point out that although some people also eat breakfast, they often feel full, but this is only a physiological illusion. In fact, they are in a state of nutritional hunger or disorder. For example, too much sugar and greasy breakfast will make people unable to enhance their energy and feel sleepy; Some people just mess around and eat unhealthy or even cancer-causing breakfast, such as stinky tofu soaked in chemical raw materials, fried food, soybean milk with saccharin as seasoning, etc.

I recommend breakfast recipes for one week. Monday, Wednesday and Friday are 1 bag of milk, 1 bag of nutritious grains, 1-3 bags of fresh meat and a banana. Tuesday, Thursday and Saturday: a bowl of rice porridge (100g), plus 1 fried eggs, 1 steamed dumplings (vegetable buns), 1 bottle of yogurt.

Monday's staple food: coconut toast 1-2 pieces of non-staple food: bacon 2 pieces of side dishes: fruit salad 1 piece (similar to KFC's weight) soup: cream lily soup 1 piece of nutrients: calories 685. 2 kcal, protein 26. 9g, fat 255. 62 mg, carbohydrate table 87. 5g, vitamin C 67.

Tuesday's staple food: Hangzhou steamed buns 50g (2 pieces) Non-staple food: spiced tea eggs 1 side dish: Babaocai 1 serving (a small dish) soup: small wonton 50g Nutrition: calories 5785 calories, protein 28. 0g, fat 2 1. 9g, carbohydrate 67. 2g。 Vitamin B 1 0. 50 milligrams, vitamin B20. 30 milligrams, vitamin C 0. 20 milligrams, calcium 62. 84mg, iron 7. 42 milligrams, zinc 3. 29 mg and copper 0.34 mg. ..

Wednesday's staple food: chocolate omelet 1-2 pieces of non-staple food: spicy chicken wings 1-2 side dishes: hot and sour melon strips 1 serving soup, 300ml of pure milk, nutrients: calories 74 1. 7 kcal protein 27. 6g fat 32. 3g carbohydrate 85. 0g vitamin A 198. 38+09 mg vitamin B2 0. 53 milligrams of vitamin C 9. 99 milligrams of calcium 333. 05 milligrams of iron 4. 83 milligrams of zinc 3. 65 mg of copper 1. 36 milligrams.

Thursday's staple food: 50g of milk treasure, non-staple food: 65438+ 0-2 portions of side dishes: 1 portion of soup mixed with three shreds (carrots, peppers and potatoes): 50g of black rice and purple rice porridge. Nutrition: 58 1. 7 kilocalories, 26. 2 grams of protein. Vitamin A 142.99, microgram vitamin B 1 0. 2 1 mg, vitamin B2 0. 20mg, vitamin C 13. 54 milligrams, calcium 43. 29mg, iron 4. 76 mg, zinc 4. 84 mg and copper 0.37 mg ..

Friday's staple food: shrimp burger 1 non-staple food: vegetable salad 1 calendar soup: pea sauce cream soup 1 nutrition: calories 7046. Calories, protein 19. 6g, fat 40. 1g, carbohydrate 69. 3g, vitamin A65438. Vitamin B 1 0 13mg, vitamin B20. 15mg, vitamin C 28. 44mg, calcium 153. 33mg, iron 4. 52 milligrams, zinc 2. 77 mg and copper 0.5 mg ..

Saturday staple food: 50 grams of bean paste, non-staple food: sauce chicken liver, 2 side dishes: 65438+ soup, 50 grams of tremella, longan and coix seed porridge, and nutrition: 690. 2 kcal, protein 27. 0g, fat 15. 5g, carbohydrate 1 10. 2g。 Micrograms of vitamin B 1 0. 38 mg, vitamin B2 0. 23 milligrams, vitamin C2. 19mg, calcium 177. 85mg, iron 8. 22 milligrams, zinc 3. 88 mg and copper 0. 93mg。 Please do your best.

(1) minced meat porridge, bean paste buns and celery bean curd minced meat porridge: japonica rice, glutinous rice, minced meat, spinach and carrots.

Bean paste bag: flour, bean paste, preserved fruit, lard.

Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.

(2) Oatmeal porridge, vegetable meat buns and 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.

(3) black date porridge, fresh meat steamed stuffed bun, dried chicory and cowpea

Black jujube porridge: japonica rice, glutinous rice, jujube and walnut.

Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.

Dried chicory bamboo shoots: chicory bamboo shoots, dried bean curd, carrots and mushrooms.

(4) Preserved egg porridge, jam packets and preserved bacon.

Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.

Jam bag: flour, jam, walnuts, milk.

Sauerkraut: Sauerkraut, minced meat, potatoes, carrots.

(5) Vegetarian wonton, gingko 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 green peppers are shredded.

What you eat in the morning and what you eat in the morning mainly depends on your work and the surrounding environment.

Generally speaking, breakfast is mainly to supplement blood sugar. If possible, it's best to eat some food containing protein in cooking, such as eggs, milk (soy milk is better for the elderly) or fish.

Z, what is the best thing to eat in the morning? 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 crispy and delicious because they are made with a lot of oil, and soybean milk is also a medium-fat food. This combination is really high in oil. 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 food, which is easy to harm liver and kidney 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.

Remember to adopt