The most important of the three meals is breakfast.
Breakfast is the most important of three meals to reduce fat.
Can give us an energetic day.
Also give us a day when we are not fat.
So don't do it for ten minutes.
And ignore your own good breakfast.
If breakfast is good enough, get up ten minutes early.
That must sound very motivated.
Today, yuppie nutritionists
For our most ordinary people.
Teach everyone how to choose the breakfast that suits them.
Not only can you be thin, but you will also be full of energy.
We usually consider four dimensions when choosing the breakfast that suits us.
The first dimension is: age composition.
The second dimension is: professional status.
The third dimension is: the stage of losing weight.
The fourth dimension is physical characteristics.
The first dimension is: age composition.
Fat people over 40 years old (weak athletic ability and heavy weight)
In fact, this little friend's sports ability is already very low, and his digestive function has become very poor. Therefore, when choosing breakfast, you can't make a one-size-fits-all decision. Low fat, high fiber and easy digestion are the key.
The best choice is to drink a bowl of oatmeal for breakfast. Oats are rich in nutrients such as calcium, dietary fiber and protein, and are easy to digest.
Tip: You can add low-fat and high-calcium milk, shrimp skin and dried fish to oatmeal. When drinking porridge, it is best to match eggs or dried tofu to supplement high-quality protein.
Recipe recommendation:
A: oat milk porridge+black sesame seeds+fruits and vegetables;
B: Vegetables and lean noodles+dried bean curd+eggs.
25-35-year-old women (especially mothers)
Women of this age should know how to maintain, not only to supplement calcium and various nutrients, but also to control calories and maintain a standard weight.
Yogurt and sesame can provide calcium. Oats and sesame seeds are rich in dietary fiber, which can promote gastrointestinal peristalsis and facilitate defecation. Oats can lower cholesterol and stabilize blood sugar, and sesame seeds can also supplement various trace elements and vitamin E needed by human body. Soymilk can supplement the body's deteriorating estrogen, thus strengthening bones and muscles.
Recipe recommendation:
Soymilk oatmeal +5 dried dates+1 small nuts+1 cup of yogurt.
The second dimension is: professional status.
Ordinary shift workers: low-fat and high-fiber breakfast (operator, customer service staff, etc. )
Office workers should focus on three factors when choosing breakfast: preventing fat accumulation, because we will sit all day, so it is recommended to choose miscellaneous grains porridge with low fat content.
It is recommended to choose high-fiber food or lactic acid bacteria food for breakfast, such as whole wheat bread, cheese, sweet potato, yam, yogurt, etc., to help gastrointestinal peristalsis and promote defecation.
You can add some antioxidant pumpkins, green peppers, fresh dates, carrots, or tomatoes to your breakfast. It's also good to drink a cup of Lycium barbarum soybean milk.
Recipe recommendation:
A: Whole wheat bread+tomato+milk;
B: egg+vegetable salad sweet potato;
C noodle soup (preferably noodles with beans)+1 eggs+vegetables+a little sauce beef or dried bean curd.
High-intensity and high-pressure workers (IT, editors, executives, students, etc. )
Many professionals need strong attention, especially some high-pressure industries. Therefore, when choosing a fat-reducing breakfast, we should supplement carbohydrates to provide energy for the brain.
Therefore, the proportion of staple foods will increase in the morning, such as whole wheat bread, miscellaneous grains steamed bread and coarse grains with low glycemic index. At the same time, breakfast can be accompanied by a glass of milk or soybean milk, eat some fresh fruits and vegetables, and strengthen nutrition such as calcium.
Recipe recommendation:
A: Miscellaneous grains porridge+vegetable buns+eggs+fruits and vegetables.
B: whole wheat bread sandwich+milk+fruits and vegetables;
The third dimension is: the stage of losing weight.
Small partners in the early stage of fat loss (who started to lose weight obviously)
The dietary characteristics of these friends are to increase dietary fiber intake, ensure protein intake and reduce carbohydrate intake. Adding a small amount of noodles to noodle soup, adding more vegetables, especially green leafy vegetables, and taking more dietary fiber will help to lose weight.
Recipe recommendation:
Green leafy vegetables+mushrooms+thousand pieces of tofu+soybean sprouts+eggs+1 teaspoon of sesame oil to make noodle soup, with 1 peach or apple, pineapple or avocado.
Weight-losing people (especially fitness enthusiasts) who are in the stage of gaining muscle.
Protein is very necessary. Muscle gain is the necessary stage for us to lose fat, usually in the middle stage of losing fat. The purpose of this stage is to increase muscles, and the only trick is to choose protein.
Eggs, milk, cheese and deep-sea fish are all good choices. However, in order to absorb protein well, balanced nutrition is very important. So eating some green leafy vegetables in the morning can make the exercise effect better and the blood circulation smoother. The combination of vegetables and protein whole grain food is beneficial to keep blood sugar stable.
Recipe recommendation:
Whole wheat sandwich (whole wheat steamed bread or bread baking flavor)+half bowl of eggs mixed with spinach+1 cup of milk. Conditional friends can also cooperate with some deep-sea fish oil and nuts.
High-intensity exercise partners (especially during the weight loss platform period)
At this time, people who need to change different exercise modes and consume a lot of physical strength must have enough staple food, enough carbohydrates and protein for breakfast, so as to provide the body with the required energy, maintain muscle endurance and avoid soreness.
The staple food is recommended to choose foods with low glycemic index, such as brown rice and buckwheat noodles. Their digestion and absorption speed is slow, which can provide a long-term satiety and is not easy to get hungry. Protein can choose high-quality protein such as beef, eggs and bean products.
Recipe recommendation:
A: soba noodles+hot dishes+eggs;
B: brown rice+sauce beef+banana/stir-fry;
C: cheese+whole wheat bread+soybean milk.
The fourth dimension is: physical characteristics
Vegetarian breakfast (there are fewer people like this, but you should also pay attention to nutrition)
Actually, we don't recommend vegetarianism. Many vegetarians don't live long. And in fact, vegetarianism can't bring about slimming, otherwise how can there be fat monks? Therefore, it is difficult to maintain a balanced nutrition, and it is necessary to take enough protein.
Oats and peas with high protein content are added into miscellaneous grains rice,
Nuts and bean products are sourced from protein, and dietary fiber, B vitamins and various trace elements are readily available, which is suitable for vegetarians to try.
Recipe recommendation:
Stir-fried rice with miscellaneous grains, rice cooked with barley, oats, millet, brown rice and other ingredients the night before, stir-fried with diced carrots, mushrooms, peas and dried tofu, mixed with fried sesame or peanuts before eating, and served with a cup of soybean milk with protein powder.
Poor digestive function (easy to accumulate food and constipation)
The biggest principle of irritable bowel diet is to reduce gastrointestinal irritation and facilitate digestion and absorption. Miscellaneous grains sauce is nutritious and easy to absorb. Egg soup is less irritating to the stomach than boiled eggs.
It is also safest to eat fruits and vegetables after steaming, so as to avoid the stimulation of the stomach by raw and cold food. Refrigerated yogurt should be stored at room temperature for a period of time, and it is better to drink it when the temperature is suitable.
Popular recipes:
Miscellaneous grains paste (millet or oat or yam or corn baked and ground into powder, or cooked into porridge), with egg soup, live bacteria yogurt and steamed apples.