Grain energy, protein nutrition, alkaline soybean milk, fruit and vegetable essence! 2, nutritious breakfast

Eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, fruits and vegetables; Eat less: Fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles and soft drinks, but don't drink too much carbonated drinks. Healthy choice: choose foods rich in high-quality protein; Choose grains rich in water, minerals and cellulose; Choose liquid nutritious foods such as fruits and vegetables, soybean milk and skim milk;

Stay away from foods high in oil, sugar, salt, fat and additives.

Reasonable collocation scheme: all kinds of small amount, staple food, dairy products and eggs, fruit and vegetable liquid is very good. Breakfast in three meals a day should be diversified. High-quality protein, vitamins and plenty of water are indispensable for improving immunity. Breakfast is not advocated in large quantities, but it should be rich in varieties.

1. Choose eggs, milk and beans.

The quality and quantity of protein in food and the proportion of various amino acids are related to the synthesis and tissue renewal of various protein in human body. Therefore, it is best to have milk, eggs and beans for breakfast, which can not only provide enough protein, but also delay the emptying speed of the stomach and prolong the feeling of fullness after meals.

2. Staple food containing starch

Starch-rich foods can be converted into glucose in the body, and glucose is the main energy source of the human body. Therefore, starchy staple foods such as steamed bread, bread, oatmeal, noodles, steamed stuffed bun and miscellaneous grains porridge can ensure the work efficiency in the morning and have a protective effect on the stomach.

Eat some "oil" in moderation

Bile can promote the digestion and absorption of fat, and the gallbladder only secretes bile when the small intestine needs high-fat or high-protein food. Therefore, if breakfast lacks fat and protein, the gallbladder will not be able to excrete bile, and over time, it may induce cholecystitis. Therefore, eating some "oil" for breakfast, such as cutting a few pieces of meat to accompany the meal, or mixing a spoonful of olive oil in the dish, are all good ways to help bile discharge. Experts suggest that the most convenient way is to eat an egg.

Step 4 eat fruits and vegetables

Fruit is the main source of vitamins A and C in people's diet. Pectin contained in fruit has the function of dietary fiber, and fruit is also indispensable for maintaining acid-base balance and electrolyte balance. Eating fruits and vegetables for breakfast can provide rich vitamins, minerals, dietary fiber and natural antioxidants, which can keep healthy and maintain the normal function of the intestine. Therefore, a good breakfast should have at least one kind of fruit and vegetables.

Eat a small amount of nuts

Nuts are rich in minerals such as potassium, calcium, magnesium, iron and zinc, and are also extremely rich in vitamin E, which can reduce the risk of chronic diseases. In addition, unsaturated fatty acids in nuts are beneficial to heart health. Therefore, a handful of nuts every morning can upgrade the nutrition of breakfast. Of course, nuts are still high-fat foods, so you can't eat too much.