Don't eat breakfast, you are not energetic, eat well at breakfast, eat enough at lunch and eat less at dinner. There is a saying abroad: Eat like a king for breakfast, like a gentleman for Chinese food, and like a pauper for dinner. Nutritionists suggest that breakfast should account for about 30% of the total heat energy of the whole day, lunch 40% and dinner 30%. In the proportion of breakfast energy sources, carbohydrates should account for 55-65% of the total energy, fat should account for 20-30%, and protein should account for 65,438+065,438+0-65,438+05. In the morning, there is almost no food in the gastrointestinal tract, and the nutrients necessary to maintain normal metabolism of the human body are extremely scarce. If the energy is not replenished in time and comprehensively, you will feel inattentive and dull in thinking when you get up in the morning, which will lead to low work efficiency. Hungry at lunch, people will inevitably consume more energy. If you eat too much, you will feel sleepy at noon, which will also affect the effect of losing weight. 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. Vitamins should be added to breakfast. Experts point out that although some people also eat breakfast, they often feel full, but this is only a physiological illusion, but 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. Breakfast for white-collar workers should meet at least half of their daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. Meat, liver, kelp, fungus, spinach and rape can meet the daily requirement of 20 mg of iron for adults under 50. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.

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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. 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. Nutritionists believe that breakfast with good nutritional quality should include four parts: grain, animal food, milk and fruits and vegetables. Expert research also found that students who eat breakfast with sufficient energy and balanced proportion are better than those who eat breakfast with unreasonable nutrition in terms of digital application, creative imagination and physical endurance. Under normal circumstances, middle school students' daily breakfast intake of nutrients should reach the ingredients and amounts listed in the table below:

Protein 95.9 grams of fat 52.6 grams of carbohydrates 366.5 grams of calories 23 19. 1 calorie vitamin A 269.9 micrograms of carotene 4.6 milligrams of retinol equivalent 1037.4 micrograms of vitamin b1.4 milligrams of vitamin B2/kloc-0. +0.0 mg vitamin E 35.6 mg calcium 960.0 mg iron 28.2 mg zinc 15.2 mg nutritionists believe that human nutrients must conform to the pagoda of a balanced diet. The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent.

First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350~500 grams every day.

Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits. Eat 400 ~ 500g of vegetables and 0/00 ~ 200 g of fruit/kloc-every day.

The third floor: fish, shrimp, meat and eggs (meat includes animal meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrients. Eat 150~200 grams every day.

The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g fresh milk and eat 50 ~ 100g beans and bean products every day.

The fifth layer (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day.

Attention, young friends:

1. On the food pagoda, you see five kinds of food you need every day. They can't replace each other. You need all kinds of food to keep healthy.

2. All kinds of foods on the same floor of the pagoda contain similar nutrients, so they should be changed frequently in the diet to make the diet colorful. And the more varieties you eat, the more comprehensive your nutrition will be.

In daily life, it is not always necessary to eat every kind of food according to the recommended amount of "pagoda" every day. If you don't eat 50 grams of fish every day, you can eat fish 2~3 times a week, each time 150~200 grams. It is important that the daily diet should include all kinds of food in the pagoda, and always follow the approximate proportion of all kinds of food on all floors of the pagoda. Second, how do we eat breakfast?

Get rid of the bad habit of skipping breakfast or coping casually! A nutritious breakfast can make you energetic all day!

The ideal breakfast should master two principles:

Meal time: Generally speaking, it is most appropriate to have breakfast 20-30 minutes after getting up, because people have the strongest appetite at this time.

Nutritional collocation: the basic principles are: complementary main and auxiliary, dry-wet balance, and collocation of meat and vegetables. When eating in the morning, you must pay attention to the following nutrients: A carbohydrates. The movement of human brain and nerve cells must rely on sugar to produce energy. Therefore, you can eat some starchy foods, such as steamed bread, bread and porridge. Breakfast provides 30% of the calories in the whole day. Mainly depends on the staple food, so you must eat a good breakfast. B protein food. Whether the human body can maintain abundant energy mainly depends on the protein for breakfast. Therefore, breakfast should be accompanied by a certain amount of protein animals such as eggs, meat floss, bean products and other foods. Vitamin c is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc. Breakfast rule: calorie calculation

Calculate how many calories you need a day to maintain your basic motivation, and allocate 1/3 calories to breakfast intake. Don't worry about the problem of fat accumulation caused by too many calories. During the day, the metabolic rate is high, nutrients are easily absorbed, and heat energy is easily digested.

Breakfast rule: complex carbohydrate

Get more energy from complex carbohydrates, such as whole grain products such as whole wheat bread. This kind of starch decomposes easily and provides you with energy and various nutrients quickly.

Breakfast rule: replenish water

It is also important to replenish water in the morning. Nutritionists suggest that it is best to supplement the daily water requirement of13 in the morning, drink 200cc of boiling water before eating to activate the stomach, or drink yogurt products after eating to help digestion.

Breakfast rule: light

A meal with too much fat will slow down the blood circulation and reduce the oxygen content in the blood.

Breakfast menu should be light and balanced. If you really can't help it, you can eat it once or twice a week. If you want to be full of vigor and vitality in the crowd every day, starting from today, the staple food: sliced bread, 2 pieces of non-staple ham side dishes, red jam soup, bird's nest lotus seed soup, 1 serving of nutrients: calories, protein, 19. 2g, fat, 1065438+. Micrograms of vitamin B 1 0. 28 mg, vitamin B2 0.24 mg, vitamin C 16.44 mg, calcium 85. 09mg, iron 4. 2 1mg, zinc 2. 26 milligrams and copper 0. 65mg。

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 milligrams 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.