Finally, five kinds of nutritious "fruit and vegetable juice" suitable for breakfast are recommended. I have written down the ingredients of each ingredient clearly. There is no time to cook breakfast, and all kinds of ingredients are mixed together, which can be finished in just 2 minutes.
1, the fruit is squeezed into juice, which is convenient to drink and delicious.
If you are juicing yourself, it is not a problem to control the amount of fruit when juicing.
"Dietary Guidelines for China Residents" suggests that the daily fruit limit is 350 grams; Then the fruit and juice we eat directly add up to less than 350 grams. We can also set the share of fruit that we eat directly and fruit that we drink with juice. For example, if we eat 200 grams directly, we will squeeze 150 grams with juice.
2. Sugar in fruit will be released, which is not conducive to blood sugar control.
There are three solutions to this.
1) Choose the fruit with low sugar content for juicing.
The dietary advice of China residents is that it is best to control the added sugar within 25g every day. If we choose the fruit with sugar content less than 10g/ 10g for juicing, and use 150g for juicing every day, the free sugar consumed by the fruit will not exceed 10g, then the added sugar limit of other foods is at least 10g.
2) Fruit juice can be used as a snack, and plantain seed shell powder can be added when juicing.
Plantago seed shell powder is rich in soluble dietary fiber, which can reduce the gastric emptying rate of gastrointestinal tract, and then is beneficial to glucose absorption into the blood, that is, to blood sugar control.
3) Fruit juice is the main meal, and vegetables and protein are abundant.
Adequate vegetables can provide rich dietary fiber, which is conducive to delaying the rise of blood sugar.
Foods rich in protein, such as meat, eggs, milk and beans, can not only slow down the gastric emptying rate and slow down the absorption of glucose into the blood, but also promote insulin secretion and help control blood sugar.
Specifically, I suggest you eat 1-2 fist vegetables and 1 fist protein every dinner.
For example, breakfast time is tight and I don't want to cook with fire. You can also mix vegetables, fruits, milk and nuts to make juice, so that blood sugar will not rise too fast.
3. It is easy to lose vitamins such as dietary fiber and vitamin C that are afraid of oxidation in the process of juicing.
Squeeze juice directly with the wall-breaking machine, without filtering out the dregs, so that dietary fiber will not be lost. As for vitamin C that is afraid of heat, we can choose to juice with ice water or with refrigerated ingredients. This can reduce the temperature caused by the rotation of the cutter head of the wall-breaking machine and reduce the loss of vitamin C.
In addition, the squeezed juice should be drunk as soon as possible, which can shorten the exposure time of juice to the air and reduce the loss of vitamin C.
Whether we lose weight or control blood sugar, juice is really not absolutely inedible. To sum up, it is completely safe to drink at the following four points.
1, daily juice limit, for example, only 150g.
2. Choose the fruit with sugar content less than 10g/ 10g.
3. As a snack, add some plantain shell powder when juicing.
4. As dinner, there are enough vegetables and protein.
5. Squeeze juice with a wall-breaking machine without removing residue.
6.ice water juice
7. Drink immediately after juicing.
In order to make the color look better, each model is specially matched with ingredients with similar colors. However, because the milky white of milk and the milky yellow of soybean milk are relatively strong, it is not as appetizing as expected in yellow, red and purple ... but it is not a dark dish, and it is quite delicious.
According to the recipe, it is almost 600 ml. You can drink 300 ml before eating food other than staple food and "drinks", and then drink 300 ml after eating. If you think the amount is too large, you can reduce the amount of milk or soy milk in the drink.
1 nutritious drink 240 kcal.
100g yellow pepper 26 kcal
50 grams of lettuce, 6 kilocalories.
100g kiwifruit 6 1 kcal
250 ml skim milk 85 kcal
Cashew 6 1.5 kcal.
The sweet and sour taste of kiwifruit prevailed. If I don't tell you, you can't taste it with colored pepper. It's still delicious. The recommended index is 4 stars.
Interpretation of key nutrition
Yellow pepper and kiwi fruit are rich in vitamin C, and only they contain 166mg of Vc. The recommended daily intake of Vc is 100mg, even if juice is squeezed, it is not afraid of loss.
Breakfast collocation suggestion
With 2 slices of whole wheat bread, 1 egg is a nutritious breakfast. It is suggested to choose whole wheat bread with more than 40% whole wheat flour and no sugar.
The second nutritional beverage 3 1 1 calories
100g purple cabbage 25 calories
50g carrot 16 kcal
100g pear 5 1 kcal
250ml puree soy milk 163kcal
10g walnut 56 kcal
The taste of puree soybean milk is particularly outstanding, and you can't taste purple cabbage at all. It is the gospel of friends who don't like purple cabbage, and the recommended index is 4 stars.
Interpretation of key nutrition
Purple cabbage is rich in anthocyanins, and carrots are rich in β-carotene, which has antioxidant effect. Walnut is also rich in α-linoleic acid, which is a fatty acid that is less consumed by ordinary edible oil.
Breakfast collocation suggestion
With pure oatmeal 50-75g and egg 1, it is a nutritious breakfast.
Choose oatmeal to see if there is β -glucan content in the package, and choose the one with higher β -glucan content, because it is the most important nutritional component in oatmeal, which can promote intestinal peristalsis and slow down the absorption of glucose into the blood.
Paragraph 3 Nutritional drinks 252 kcal
100g celery 17 kcal
50g cucumber 8 kcal
100g cantaloupe 34 kcal
40 grams of avocado 68 kcal
Sugar-free yogurt 200g 125 kcal
Cold water 75 ml
The sour taste of sugar-free yogurt overshadows the sweet taste of cantaloupe, which is sour as a whole and can taste the taste of cucumber slightly. The taste of celery is submerged, and the recommended index is 3 stars.
Interpretation of key nutrition
Avocado is rich in monounsaturated fatty acid-oleic acid, just like olive oil. Replacing partially saturated fatty acids with monounsaturated fatty acids is beneficial to cardiovascular health. If you are not used to cooking with olive oil, you can always eat some avocados.
Breakfast collocation suggestion
It is a nutritious breakfast with 200g steamed sweet potato/potato/pumpkin and 50g ready-to-eat chicken breast. When choosing ready-to-eat chicken breast, we should mainly look at the nutrient composition table, and choose the one with relatively low sodium content, such as less than 300mg/ 100g.
Paragraph 4 Nutritional drinks 286 calories
100g tomato
50g red pepper 13kcal
100g watermelon 3 1 calories
15g gia seeds 64 kcal
250ml puree soy milk 163kcal
It is expected to be very appetizing red, but the reality is that the yellow of the original soybean milk is too strong, so it turns into light orange. The sweetness of watermelon and the fragrance of soybean milk are outstanding, but the taste of tomato and colored pepper is not tasted. The recommended index is 4 stars.
Interpretation of key nutrition
Tomatoes, red peppers and watermelons are all rich in the antioxidant lycopene. Jiaya seeds, like walnuts, are also rich in α -linoleic acid, an essential fatty acid for human body.
Breakfast collocation suggestion
Add130-180g of rice and sprinkle with 25g of meat floss, which is a nutritious breakfast. When buying dental floss, you should pay attention to those with low fat and sodium content, such as the fat content is less than 5g/ 100g and the sodium content is less than 500mg/ 100g.
Paragraph 5 Nutritional drinks 274 kcal
100 g broccoli 27 kcal
50g lettuce 6 kcal
Coconut water 100 ml 20 kcal
250ml whole milk163kcal
10g almond 58 kcal
The color is not as green as broccoli, but it tastes fresh and sweet, and almonds taste like nuts. The recommended index is 5 stars.
Interpretation of key nutrition
Broccoli is rich in vitamin C in vegetables, 56 mg/100 g. Boil it in boiling water for 1 min, then take it out and juice it to reduce bitterness.
Breakfast collocation suggestion
It is a nutritious breakfast with steamed bread 70- 100g and braised beef 30-50g. Braised beef can be pickled and repackaged by itself, or it can be purchased off-the-shelf or it can be selected with relatively low sodium content.
The above are five nutritious drinks recommended by Mr. Gu, and suggestions on the collocation of nutritious breakfast.
# Health knowledge plan #