Wake up one night, the stored glucose in the body has been exhausted, and it is urgent to supplement energy and nutrition. But many people don't pay attention to breakfast, and often just eat a little or not at all. This really saves trouble, but the impact on health is immeasurable. Whether to eat breakfast and how to mix breakfast varieties are extremely important to human health.

Vegetarian breakfast zu

Vegetarian breakfast, yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins, etc. Add them together to make thick porridge. In the morning, fruit is golden, at noon, it is silver, and at night, so fruit should be added to the breakfast menu. It also includes a bottle of yogurt, a little lettuce, 1 boiled eggs, and two pieces of toasted whole wheat toast. I didn't feel too hungry at noon because I had a lot of breakfast.

Nutritionist comments:

On the whole, this breakfast is rich and balanced. The yeast powder of thick porridge is a good source of vitamin B group and a good choice for vegetarians.

Fried dough sticks of sesame seed cake

While more and more people are moving closer to western-style breakfast, some people still have a special liking for the traditional sesame cake fried dough sticks soybean milk breakfast in China. I used to eat fried dough sticks when I was a child. When I grow up, I feel that fried dough sticks are too oily and unhealthy, so now I choose sesame cakes for breakfast.

Nutritionist comments:

Sesame cake, fried dough sticks, radish cake, fried dumplings, etc. Have the problem of high oil content. Oil can be seen on the surface of fried dough sticks, so people will be alert when they eat it. However, it is generally believed that baked sesame cakes have no luster on the surface, and there must be less heat and oil, but it is not necessarily so. The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calorie of a sesame seed cake is about 230-250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high. Protein can eat fried dough sticks with soybean milk and sesame seeds, but there is too much grease and the quality is low.

Dietitians suggest:

This kind of breakfast is high in calories and fat, and should not exceed 1 time a week. And the lunch and dinner of the day must be as light as possible, and no more fried or fried food can be eaten.

This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. According to your personal habits, you can eat 1 serving of fruit, or you can not eat it in the morning and eat 1 serving at noon and afternoon.

Buy white soybean milk without sugar, and then add sugar appropriately.

Sesame on the sesame cake should not be chewed. After swallowing, sesame will stick to the stomach wall, which may easily lead to stomach pain in some people. Please be careful when eating.

Western breakfast zu

Breakfast ham and egg sandwich, a cup of milk tea. Compared with lunch and dinner, they think breakfast is enough, but it is only to provide physical needs for work in the morning.

Nutritionist comments:

May eat too much oil. First, the hamburger meat used in western fast food is high in fat. If you cook at home, choose lean meat with less fat, which can reduce the proportion of fat. Moreover, the ham in the sandwich and the meat in the hamburger are fried, and with fried eggs and a thick layer of fat-rich salad dressing or cream, unless you eat less oil and meat in the other two meals a day, you will consume too much oil at the end of the day. Coffee and milk tea are another problem. Milk tea can never replace milk, because the milk content is very small and sugar is added. The ideal choice is with low-fat milk. As for drinking coffee in the morning, it is a matter of personal habit, and it is not necessary to remove it from breakfast; Moreover, drinking coffee and tea in the morning can not only refresh people, but also stimulate defecation and slightly relieve constipation for people who drink less and are not addicted. But avoiding drinking black coffee on an empty stomach is easy to hurt your stomach.

Dietitians suggest:

This kind of breakfast vegetables are less, so it should be supplemented at lunch and dinner.

Keep less than two cups of coffee every day. But it is best to drink tea and coffee two hours before or after meals, because it will affect the body's absorption of iron, so try not to drink it while eating.

This kind of breakfast is easy to eat too much fat and should not be more than three times a week.

It is recommended not to order set meals, such as hamburgers and French fries. Choose a small glass of orange juice or milk as a drink instead of a large amount of sugary cola. In addition, don't eat fried or fried food for lunch and dinner that day, try to choose the cooking method of boiling or steaming.

Bread and milk clan

For breakfast, we often eat pineapple bread, red bean bread and cream bread, then drink a bottle of milk and sometimes coffee. Because it is convenient and easy, many families use this mode for breakfast.

Nutritionist comments:

Bread with stuffing, whether salty or sweet, contains a lot of oil and sugar, and is not suitable for breakfast because of its fine processing and low nutritional value. Breakfast with too much sugar has one disadvantage. It makes your blood sugar rise and fall quickly, and it will fall very low. Before 10 in the morning, your spirit may begin to decline.

Breakfast should include both carbohydrates and protein. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, which can make blood sugar more stable. Toast bread looks "safe", with no stuffing and no powdered sugar. But if bread is delicious, there must be a lot of oil, especially fresh milk toast and egg toast, which is smooth and refreshing. If you succeed, you will always cheer. As for butter, jam or peanut butter coated on toast, peanut butter is not low in calories and oil, so it should be coated less; There is another problem with butter. Modern people think that animal fat is not good, so they choose vegetable cream instead. However, most vegetable butter on the market will form trans fatty acids after hydrogenation. This fatty acid has been proved to be related to cardiovascular diseases, and eating it often is not good for your health.

Dietitians suggest:

Children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in one day;

Stuffed bread is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose toast with 1 teaspoon jam. In addition, you can often change the variety of jam on toast, avoiding applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) and jam (accumulating sugar) every day, and applying less.

Two slices of toast coated with peanut butter, cream or a slice of low-fat cheese, and a bottle of low-fat milk or yogurt are more suitable choices. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.