Like the following five common breakfasts, it is the easiest to gain weight.
Chinese breakfast
Most traditional MM will choose Chinese breakfast, buy a baked wheat cake fried dough sticks and go to work. In fact, the fat content of fried dough sticks is very high, and each fried dough stick has 220 calories. Sesame cakes and fried dough sticks are both high-temperature fried foods. After high-temperature frying, it absorbs a considerable amount of oil, the oil content is seriously exceeded, the nutrients are destroyed, and carcinogens are produced, so it is not suitable for long-term consumption.
Western breakfast
Many OLs like to go to McDonald's, KFC, 7- 1 1 to buy breakfast, such as hamburgers, fried chicken wings and French fries. Although delicious, western breakfast contains more calories than Chinese breakfast. Meat, chicken wings or French fries in hamburgers are too high in oil, so it's strange that they don't pile up into fat if you eat them. Moreover, there is only a thin slice of lettuce in the hamburger, and the vitamins provided can't meet the needs of the body at all.
Snack breakfast
Office workers will prepare some snacks at home or in the company, such as ice cream, biscuits, chocolate and so on. In case of emergency, even have them for breakfast. In fact, this is quite unhealthy. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are in a semi-dehydrated state in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to insufficient nutrition, physical decline and invasion of germs.
Fruit and vegetable juice
In order to lose weight, MM people often use fruit and vegetable juice instead of breakfast. Fruits and vegetables are rich in fiber, which is conducive to clearing the intestines and detoxifying, and indeed has the effect of losing weight. But the sugar in fruit is mostly monosaccharide, which can be directly absorbed to provide the energy needed by the body. However, the energy they can provide is limited and cannot meet the needs of morning work. Eating fruit alone will make you hungry, but it will make you consume more calories.
instant noodle
Some MM covets convenience, relying on a cup of instant noodles to support the whole morning. Although instant noodles are convenient, fast and delicious, most of them are fried, with high fat content, and soup powder contains monosodium glutamate, which is harmful to health. Moreover, dehydrated vegetables of instant noodles cannot provide vitamins and fiber, and eating too much is more likely to lead to constipation.
Food suitable for breakfast
Foods rich in high-quality protein: eggs, milk, sausages, soybean milk, etc.
Foods rich in vitamin C: fruit juice, vegetables, fruits, etc.
Staple foods rich in carbohydrates: bread, steamed bread, flower rolls, etc.
Liquid foods rich in water: rice porridge, milk, soybean milk, fruit juice, etc. Appetizing food: fruit juice, tomato juice, pickles, etc.
Correct breakfast time
It is best to have breakfast 20 to 30 minutes after getting up.
Eating breakfast too early will interfere with the rest of gastrointestinal tract and make the digestive system in a state of fatigue for a long time. Therefore, it is most appropriate to have breakfast every 20 to 30 minutes after getting up around 7 o'clock, because people have the strongest appetite at this time. In addition, nutrition experts point out that the interval between breakfast and Chinese food should be about 4 to 5 hours, so the best time for breakfast is between 7 and 8. If you eat breakfast too early, you should increase the number of lunches or advance your lunch accordingly.
What foods are not suitable for breakfast?
What foods are not suitable for breakfast? Breakfast food is taboo. Many office workers have this morning: after being awakened by the alarm clock, they struggled for 20 minutes before getting up with tired and sleepy eyes. Because every minute counts, they rushed out of the house without breakfast. Or open the empty refrigerator and close it, squeeze into the working crowd, and chew the fried dough sticks and fried eggs just bought by the roadside in the exhaust and dust of the car.
Nutritionists remind that breakfast is a very important part of nutrition supply. Whether it is an "office worker" or a parent, getting up early for a quarter of an hour every day and preparing breakfast for themselves and their children should be a "compulsory" lesson every day. So, today, let's talk about foods that are not suitable for breakfast!
Food unsuitable for breakfast.
One kind of food is mainly carbohydrate, because it contains a lot of starch and sugar, which can synthesize more serotonin with sedative effect when entering the body, which limits the vitality of brain cells and cannot mobilize their brains to the maximum extent, thus reducing the efficiency of work and study; The other is fried high-fat food. Due to excessive intake of fat and cholesterol and long digestion time, blood can accumulate in the abdomen for too long, resulting in reduced cerebral blood flow and hypoxia of brain cells, and the brain is groggy and sluggish all morning.
Some people get up in the morning to eat some fruit and drink some drinks just for convenience in order to lose weight. I don't know what kind of disaster it brought to their stomachs. The following three foods are forbidden for breakfast.
Food forbidden for breakfast.
1, avoid drinking a lot of cold drinks: too large a temperature difference will strongly stimulate the gastrointestinal tract, leading to sudden contracture.
2, avoid eating bananas on an empty stomach: bananas contain a lot of magnesium in addition to potassium that helps sleep. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function.
3, avoid eating pineapple on an empty stomach: pineapple contains a strong enzyme, eating on an empty stomach will hurt the stomach, and its nutrients must be better absorbed after eating.
Recommended recipes for nutritious and healthy breakfast
1, bread+milk
This is the choice of most office workers, which is convenient and time-saving, and has basic composition. Among them, it is suggested to choose whole wheat bread in order to consume more fiber, which can not only reduce blood fat, but also relieve constipation. If you are hungry in less than one morning, you can also add lettuce leaves, ham, cheese and butter to the bread, or add a little sugar to the milk. In addition, milk has cosmetic effect, and drinking it every day will make you younger and younger.
The expert said: "Many people have asked me whether it is better to drink milk heated or cold. In fact, the difference is mainly the taste, which is related to personal preferences and habits. After heating, only a small part of water-soluble vitamins are destroyed, so it has little effect from a nutritional point of view. "
2, fritters+soy milk
In this breakfast, biscuits and fried dough sticks are the staple food, and soybean milk is plant protein, so there are both carbohydrates and protein food, which can basically meet the energy consumption in the morning. Oil cakes and fried dough sticks belong to fried food. Although the feeling of fullness will be obvious after eating, the calories are relatively high and it is not recommended for obese people. For people with standard body shape, try not to exceed three times a week. At the same time, don't add too much sugar to the soybean milk. In addition, soybean milk contains a lot of water and low protein content, so you might as well add an egg or use tofu instead of soybean milk, so that the content of protein is basically enough. Nourish every day, and your face will naturally not get old.
3. Banana breakfast rolls
Brush a slice of whole wheat bread with two spoonfuls of natural peanut butter and roll a banana, and you can make a beautiful breakfast roll. This kind of breakfast will make you eat delicious and nutritious. Peanut butter contains healthy monounsaturated fatty acids and anti-hunger protein, so it will also make you feel full.
4. Nuts and fruit sticks
Many energy bars are as rich in fat, sugar and hydrogenated oil as candy bars, but nuts and fruit bars are a good combination, including carbohydrates, protein and some healthy fats. Put a nut and fruit stick in the bag and bring a fruit you like. This is a simple and nutritious breakfast.