How to lose weight with nutritious breakfast? People pay great attention to diet in the process of losing weight, especially the collocation of breakfast. Eating high-calorie and high-sugar breakfast has a great influence on people who lose weight. How to share weight loss with nutritious breakfast is as follows.
1 How to match the diet breakfast with the diet breakfast?
1, select fruits and vegetables.
It is recommended to eat green leafy vegetables, such as broccoli, rape, oily wheat and so on, because these foods have a strong satiety and are rich in dietary fiber. The same is true of fruit. At the same time, it is recommended to eat the whole fruit, because the nutritional value of the fruit will be greatly reduced after juicing and deslagging. Breakfast vegetables should be cold or boiled to reduce the intake of salt and oil.
2. Choose protein food.
For example, milk, eggs, soy products, lean meat, on the one hand, the body needs to add a lot of protein; On the other hand, this kind of food can delay the speed of blood sugar production and decline, enough to resist hunger.
3. Give priority to with thin or liquid food.
Such as porridge, noodles, soybean milk, milk, yogurt and so on. Especially porridge, the energy of porridge is much less than that of rice under the same volume. It is recommended to make miscellaneous grains porridge. Miscellaneous grains and beans contain high minerals, vitamins and dietary fiber, which can increase the satiety of the stomach. You can also eat fresh corn or potatoes instead of some staple foods to reduce the energy intake of breakfast staple foods. The consumption of solid foods such as steamed bread, bread, fried rice, cakes (especially oil cakes) should be controlled, and the less the better.
Step 4 choose low-fat foods
For example, milk should be low-fat or skim milk, the staple food should be miscellaneous grains rice or steamed bread rolls, the meat should be lean meat instead of pork belly, boiled eggs instead of fried eggs and so on.
How to match the nutritious breakfast for losing weight?
1, hypoglycemic milk cereal
Rinse the cereal with boiling water before adding the milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.
2. Fruit and cereal toast
Wash the fruit and slice the strawberry for later use; Take out a slice of whole wheat toast and spread whole milk cheese evenly on the toast; Finally, evenly code blueberries and strawberry slices on it.
3. Fruit yogurt
It is very suitable for drinking in summer and can help clean up the garbage in the intestines. It is food that can't be lost in summer.
Ingredients: 1 orange, 300 ml yogurt (sugar-free).
Practice: Clean oranges directly, juice them and drink them with yogurt.
4, fresh nuts+cereal+fruit
Do you have breakfast at your desk or desk? If so, clean up the doughnuts in the drawer. Change into some healthy snacks, such as canned fruit (preferably canned fruit soaked in natural juice, such as canned pineapple pulp soaked in pineapple juice), dried figs, dried plums, several packets of ready-to-eat cereal, micro-whole wheat food, fresh nuts or melon seeds.
Matters needing attention in eating breakfast
1, leftovers are not suitable for breakfast.
Some housewives cook fried rice for children and their families in the morning, or heat the leftover food. They think this kind of breakfast is convenient to make and rich in content, which is basically the same as dinner, and it is a nutritious breakfast.
However, the leftovers, especially vegetables, will produce nitrite (considered as carcinogen) overnight, which is harmful to human health after eating.
Try to eat fresh food for breakfast and try not to eat leftover vegetables from the night before. The leftover food must be preserved to avoid spoilage.
It is not advisable to eat while walking.
People who go to work are in a hurry in the morning, especially when they live far away from their work units, and breakfast is often solved on the way. Foods such as steamed buns, tea eggs, Chinese buns and pancake fruit sold at the entrance of the community and near the bus station are their first choice. Buy one and eat it while walking.
Experts pointed out that eating while walking is extremely unfavorable to gastrointestinal health and is not conducive to the digestion and absorption of food; In addition, street food often has health risks, and it is possible to get sick from the mouth.
I suggest that if you choose street food for breakfast, first, you should pay attention to hygiene, and second, you'd better buy it home or eat it at work.
How to lose weight with nutritious breakfast 2 What is the best breakfast for losing weight?
Whole wheat food: A good breakfast should include three things: cereals (such as wheat-free coarse flour bread, eight-treasure porridge, black rice bread, wowotou, fennel cabbage bag, etc.). ), fruits and dairy products.
Eat a proper amount of whole wheat food within 1 hour after getting up, together with foods containing protein, a little fat and rich in fiber.
For example, whole wheat sliced bread, eggs, or nuts and oatmeal.
Grains can provide stable calories, while protein, fat and high-fiber foods can make people feel full and keep blood sugar normal.
Women tend to choose foods with low fat content for breakfast. They prefer to eat cereal.
From the point of view of nutrition, this trend should be advocated.
Japanese miso vegetable bean curd soup, 2 hand-rolled sushi: add tofu to your favorite vegetables and cook, and add Japanese miso sauce that is easy to buy in the market.
Delicious and not fat breakfast soup is ready; You can buy hand-rolled sushi at a convenience store or make it yourself.
This breakfast combination is rich in fiber and low in calories. Japanese miso is also a Japanese home-made seasoning and soy sauce, which is rich in protein and low in fat, and is suitable for long-term consumption. Exotic slimming food makes you feel different.
Whole wheat bread, low-fat milk: this is the most common' nutritious slimming breakfast'. It is suitable for busy mornings. The combination of carbohydrate and protein is most beneficial to the absorption of calcium. It is very necessary to supplement calcium when slimming.
Boiled corn, mung bean porridge, pickles: We only need to eat half of the corn cooked in advance.
The mung bean porridge cooked by my mother will be eaten with pickles as soon as it is hot, which will give your stomach a general cleaning. Corn is a staple food to lose weight, which is nutritious, anti-aging and contains glycogen that is not easily absorbed by human body.
Fried egg sandwich, vegetable juice: if you use a non-stick pan, you don't need to put cooking oil in the fried egg. Take two pieces of whole wheat bread, and you can also add ham, lettuce and skim salad dressing according to your own taste.
It is a good choice to mix different juices with seasonal fruits, such as fresh orange carrot juice, melon apple juice, pure kiwi fruit juice and pure cucumber juice.
Fruit soda crackers and whole wheat soy milk
material
Fruit soda cookies: 6 soda cookies, 1/4 bananas, 3 strawberries, 1 cheese.
Five-grain soybean milk: five-grain flour 1 spoon, warm water 1 cup, soybean milk powder 1 spoon.
Seasoning: fruit soda cookies, 2 teaspoons mayonnaise sauce, whole-grain soybean milk, no.
The way of doing things
1. Wash strawberries and cut them in half. Slice bananas. Cut the cheese into 6 small pieces.
2. Lightly spread a layer of mayonnaise on the biscuits, and then pile the cheese, bananas and strawberries together.
Five-grain soybean milk: take a small amount of warm boiled water and mix the five-grain powder and soybean milk powder evenly, and then rush into the remaining boiled water.
Fruit yogurt cereal
material
30g of instant cereal, yogurt 1 bottle, 2 dried peaches, 2 black plums and 2 teaspoons of raisins.
The way of doing things
Put the cereal in a bowl, add the ebony, dried peaches and raisins, and finally pour it into the yogurt.
Steamed brown rice with preserved eggs, lean meat and barley
material
40g of coix seed, 20g of brown rice, 20g of preserved eggs, 20g of shredded lean meat and a little chopped green onion.
condiment
Salt 1/2 teaspoons.
The way of doing things
1. add 3 cups of water to coix seed and cook until it is slightly sticky (about 20 minutes).
2. Dice preserved eggs, wash lean meat, cook together in porridge until the meat is cooked, season, turn off the fire and sprinkle with chopped green onion.
Different kinds of fruit cheese, toast and mung bean paste milk
material
Kiwi cheese toast: 2 pieces of toast (75g), 3 pieces of kiwi (about 40g), low-fat cheese 1 piece.
Mung bean paste milk: 3 tablespoons of cooked mung beans, 2 cups of ice cubes1/,and 2 cups of low-fat milk1/.
Seasoning: kiwi cheese toast: mayonnaise 1 teaspoon, mung bean paste milk: sugar 1 teaspoon.
The way of doing things
1, mayonnaise on toast.
2. Slice kiwi fruit and put it in cheese toast.
3. Kiwi toast is baked in the oven until the surface is golden yellow.
Mung bean paste milk: put all the ingredients and sugar into a blender and stir at high speed for about 3 minutes.
Thick bacon and peanut slices
material
75g of toast, 1 slice of cheese, 1/3 strips of bacon, 1 teaspoon of peanut butter.
The way of doing things
1. Heat the bacon in an oven (or frying pan) at 150℃ for 5 ~ 10 minutes until most of the oil drops come out, and then chop the bacon.
2. Spread the toast with peanut butter and cheese, bake it in the oven until brown, and sprinkle chopped bacon on the peanut toast.
Braised octopus rice balls with matcha low-fat milk
material
Octopus fried rice balls: roasted octopus 30g, coix seed 5g, rice 35g, laver slices 1, low-fat milk with matcha powder 1 teaspoon of low-fat milk 240C. C.
The way of doing things
Octopus fried rice balls: 1. Wash Coicis Semen and rice, cook and cool.
2. After the octopus is washed, marinate it with salt, put it in a preheated oven, bake it at 150 degrees Celsius for about 10 minutes until it is cooked and cut into dices.
3. Take a triangular model, spread it with a layer of coix seed white rice, wrap it with octopus, cover it with a layer of coix seed white rice, compact it into a triangular rice ball, and take it out and wrap it with Shanghai moss slices.
Matcha low-fat milk: Matcha powder is washed with half a cup of warm water and mixed with low-fat milk.