1, how to eat breakfast?
First, fried egg sandwich, vegetable juice
If you use a non-stick pan, you don't need to put cooking oil in the omelet, then take two slices of whole wheat bread, or you can 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.
Second, whole wheat food.
A good breakfast should include three things: cereal (such as coarse bread without wheat, 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 with eggs, or nuts with 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.
Three, 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 you a general cleaning of your stomach. Corn is a staple food for slimming, which is nutritious, anti-aging and contains glycogen that is not easily absorbed by the human body.
Fourth, breakfast should be as light as possible.
Greasy breakfast is strongly discouraged, because high-fat food will lead to insufficient blood supply to the brain and affect the accuracy of children and mental workers. Eat too much greasy food in the morning, such as fried dough sticks, oil cakes, chocolates, hamburgers and so on. It is easy to get sleepy and lose concentration in the morning. Nutrients in fried flour such as fritters are also destroyed. Similarly, if you eat eggs for breakfast, it is recommended to choose boiled eggs as much as possible instead of fried eggs. If you really can't resist the temptation, once a week is not bad.
Fifth, pay attention to the intake of vitamins, folic acid and iron.
Breakfast for women aged 25-40 should meet at least half of 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 demand of 20 mg of iron for adults under 50. Other vitamins can be taken from fruits, bread, etc.
Sixth, drink milk or soybean milk every morning to supplement protein and calcium!
Besides providing protein, milk is also an important source of calcium. It is not easy to eat milk at other meals in a day, so taking milk as a drink every morning is much more nutritious than drinking other sugary drinks. If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For oriental women, soybean milk is actually easier to absorb than milk.
Breakfast is the most important meal of the day. Eating a nutritious breakfast is not only good for your health now, but also good for your health in the future. A nutritious and healthy breakfast should include rich high-quality protein, various minerals and vitamins. There is an important indicator in the specific operation, which is to include carbohydrates (such as steamed bread, rice, noodles, cakes, bread and porridge) and protein (such as eggs, salmon and tofu). ), breakfast milk, of course, if you can add some vegetables, the fruit will be more balanced.
2. The harm of skipping breakfast
1, causing obesity.
If you don't eat breakfast, the food you eat at noon is easily absorbed, and the absorbed nutrients can easily form subcutaneous fat, making you fatter every day. This is because on an empty stomach, the body's energy storage function will be enhanced, leading to the body's continuous absorption and storage of nutrients, which will lead to obesity.
2. Affect brain development
If you don't eat breakfast, your blood sugar will drop because of hunger, which will cause brain disorder, dizziness, inattention and memory loss. In the long run, it will seriously lead to brain development obstruction and mental decline. People who often skip breakfast don't get enough nutrition and energy in their brains, especially teenagers, which can easily affect the normal development of their brains.
Step 3 accelerate aging
People who often skip breakfast will be forced to use protein and sugar stored in their bodies in order to provide the energy they need, which will easily lead to malnutrition, dryness and wrinkles of the skin and accelerate the aging of the human body. Moreover, eating breakfast on time can also help prevent malnutrition, anemia and other diseases caused by insufficient nutrition intake.
4. Slow response
People who skip breakfast tend to be slow-witted. In the morning, the body does not have enough blood sugar supply at first, and the brain is undernourished, which is prone to memory loss, slow response and dizziness. Especially for those who have the burden of work and study, skipping breakfast will not only make people slow down, but also easily affect the efficiency of work and study.
5, easy to constipation
People who often skip breakfast are prone to constipation. This is because under the normal biological clock of three meals, the human body can naturally produce gastrocolon reflex to help the body defecate and detoxify, and often skip breakfast, which disrupts the original biological clock. The gastrocolon can't normally form reflex phenomenon, and the body can't defecate smoothly, which is easy to form constipation.
6, the body resistance decreased
People who skip breakfast for a long time are prone to unbalanced nutrition. This is because it is usually between 9 am and 10 am. Because you don't eat breakfast, the inner wall of the intestine rubs against each other because there is no food to digest, which is easy to damage the intestinal mucosa and cause digestive system diseases. It is easy to cause nutrients to be absorbed and utilized by the body, and the body's resistance will continue to decline.
7, prone to digestive tract diseases
People who often skip breakfast, the stomach is still crawling, which will lead to more gastric acid secretion in the stomach. A large amount of gastric acid will destroy the gastric mucosa, make the stomach uncomfortable, affect the digestion of the stomach, and even cause serious stomach diseases such as gastritis and gastric ulcer.
8, prone to gallstones
People who often skip breakfast will not stop peristalsis because they have no food intake, especially in the stomach. Excessive gastric acid secretion will not only damage the stomach and intestines, but also lead to cholesterol retention because the bile in the gallbladder has no chance to be discharged. Continued accumulation is likely to cause gallstones.
9. Elevated cholesterol
People who skip breakfast have nearly 30% higher cholesterol than those who eat breakfast on time, especially children. If they don't eat breakfast for a long time, or they don't eat well, it will lead to an increase in cholesterol in the blood and fat lines in the blood vessels, which is an early sign of arteriosclerosis.
10, affecting service life.
The most important thing for the human body is the biological clock, which plays an important role in controlling the health of the body. Skipping breakfast disrupts the normal biological clock of the human body, which will make the nutrients needed by the body unable to be supplied normally, and the body function will be easily damaged, which will eventually affect human health and seriously shorten life expectancy.