Moreover, a rich breakfast can reduce our desire to eat in the future and help us eat less snacks in disguise. Therefore, to maintain a good figure, we must start with a delicious and technical slimming breakfast!
Scientific breakfast should follow the standard of diverse nutrition: protein+starch+oil+fruits and vegetables. ?
These nutrients must be contained and balanced to help improve the metabolism of the day.
High quality protein
Eggs, milk, soybean milk, fish and shrimp are all high-quality protein. High-quality protein can delay the gastric emptying, keep blood sugar stable, avoid overeating caused by blood sugar fluctuation, and reduce the interest in high-fat and high-sugar foods at lunch.
Replace refined staple food with whole grain food
White rice porridge, milk toast, steamed bread and other staple foods are high in calories and easy to get hungry, and excess calories are easily converted into fat in the body; Use oatmeal, miscellaneous grains porridge, whole wheat bread, yam, sweet potato and so on instead. It can not only continuously transform energy to supply energy for the body and brain, but also provide a continuous feeling of fullness, so that you will not have the impulse to give up halfway.
Unsaturated fat
In order to be healthy, we need to supplement fat properly. Fat can control weight and maintain vigorous energy, and it is also an indispensable nutrient to maintain life. However, attention should be paid to controlling the intake of fat, which accounts for 25 ~ 35% of the total calories, and unsaturated fatty foods are the main ones, such as soybeans, nuts, avocados, seeds, olive oil and linseed oil. Saturated fat can only be properly ingested from meat and dairy products.
As the saying goes: "Eat a good breakfast, eat enough Chinese food and eat less dinner", so you can eat breakfast at will according to the above collocation. In addition to a reasonable diet, you should also add moderate exercise, open your legs and close your mouth, which will soon have initial results. Come on! ?