1, a bowl of jujube millet porridge+chicken sandwich millet contains high carotene and multivitamins; Jujube can replenish blood and qi, and can effectively enhance immunity; Plus a chicken sandwich, this breakfast can make you full of energy, enough to cope with the heavy and busy work in the morning, and it is the first choice for professional women with high-intensity workload.
2, a cup of fresh yogurt+two slices of whole wheat bread+a tomato yogurt tomato has a very high vitamin A content. Vitamin A is a good thing to improve eyesight. Professional women who often sit at their desks or write on computers need to pay more attention to eye care. At the same time, the main function of vitamin A is to promote the regeneration of skin cells, improve the renewal speed of deep skin cells, strengthen the connection between cells, make the skin elastic, and regulate the process of keratinization of skin cells.
Breakfast is suitable for both.
It is better to be soft than hard: the gastrointestinal function of the human body is sluggish in the morning, which often makes people lose their appetite, especially the elderly. Therefore, it is not advisable to eat greasy, fried, hard and irritating food for breakfast, otherwise it will easily lead to indigestion. Breakfast should be soft and easy to digest, such as milk, soybean milk, noodles, wonton and so on. And it is best to eat some porridge.
Less should not be more: Overeating will exceed the digestive capacity of gastrointestinal tract, and food will not be digested and absorbed. Over time, it will reduce digestive function and cause gastrointestinal diseases. In addition, a large number of food residues are stored in the large intestine and decomposed by bacteria in the large intestine, among which phenol, the decomposition product of protein, will enter human blood through the intestinal wall, which is very harmful to human body and prone to vascular diseases. Therefore, you must not eat breakfast, but you should not eat too much.
Food suitable for breakfast
Rich in high-quality protein food: such as eggs, milk, sausages, soybean milk, etc.
Rich in vitamin C.
Food: such as juice, vegetables, fruits, etc.
Staple foods rich in carbohydrates: such as bread, steamed bread, flower rolls, etc.
Liquid foods rich in water: such as rice porridge, milk, soybean milk, fruit juice, etc.
Appetizing food: juice, tomato juice, pickles, etc.
Food unsuitable for breakfast.
Fried food: such as oil cake, fried dough sticks, fried cakes, fried steamed bread slices, etc. What to eat for breakfast is good and nutritious for the skin.
Eggs, milk!
Pay attention to five points for scientific breakfast.
Medical research has proved that it is most appropriate to have breakfast from 7: 00 to 8: 00, because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If the breakfast time is advanced, the quantity should be increased accordingly or the lunch time should be advanced accordingly.
Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breath. After getting up for breakfast, they are in a state of physiological water shortage. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of cold boiled water immediately, which can not only supplement physiological water shortage, but also wash human organs, thus improving organ function and preventing diseases.
Heating should be appropriate. The amount of various nutrients in breakfast recipes should generally account for about 30% of the daily supply. Among them, for nutrients that may be insufficient for lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. Moreover, the combination of coarse and fine materials and meat and vegetable can make the composition ratio of eight essential amino acids in food protein more balanced and the nutrition is complementary.
Cooking should not only pay attention to personal physiological characteristics, but also pay attention to everyone's appetite and taste. It is best to have hot porridge, hot oatmeal, hot milk and hot soybean milk. Avoid drinking iced coffee, iced tea and iced milk, and eat less fried food.
Many people are used to eating steamed bread, fried food and soybean milk for breakfast. Some people eat eggs, meat and milk. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. If there are too many acidic foods in the diet, it will easily lead to blood acidification, causing physiological acid-base imbalance in the body, and calcium deficiency will often occur. Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve a balance between acid, alkali and nutrition in your diet.
Milk+vegetable bag/meat bag+vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
Eight-treasure porridge for beauty: female white-collar workers can make eight-treasure porridge the night before yesterday, adding rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.