An hour in the morning is worth two in the evening. Breakfast is the most important meal of the day. Only by taking enough energy in breakfast can you keep in good condition, especially the intake of vitamins and minerals, which can provide energy for the human body and make you energetic all day.
And where does this energy come from? Mainly rely on eating different kinds of food to absorb different kinds of nutrition. There are many kinds of food, but they can be roughly divided into cereals, beans, roots, fruits and vegetables, meat, fish, milk, eggs, oils and condiments. Different kinds of food contain different nutrients.
(1) grain.
Grains contain more starch. Cereals are an important source of B vitamins in the diet, mainly distributed around grains (germ, aleurone layer). Grains are often lost during grinding. Therefore, the content of vitamins and inorganic salts in standard flour is higher than that in refined white flour.
(2) rhizome.
Rhizome crops, such as potato and sweet potato, contain more starch and crude fiber, lower protein content and less inorganic salts. But buckwheat and sweet potato contain more vitamin C, and sweet potato with red heart and yellow heart is rich in carotene.
(3) beans.
The content of lysine in protein of beans is higher than that in cereals, and unsaturated fatty acids are the majority in the fat, which is also rich in phospholipids. There are many kinds of bean products, such as tofu, thousand pieces, yuba, fermented bean curd, soybean milk, seasoned lobster sauce, soy sauce and so on.
(4) meat.
Livestock, poultry and fish are good sources of protein, which are not only high in content, but also close to human needs in the proportion of essential amino acids that make up protein, and the utilization rate is also high. Fat has different contents in different kinds of animals and different parts. Among them, the internal organs of animals are rich in vitamins, and the content of vitamin A in the liver is particularly high.
(5) fruits and vegetables.
Fruits and vegetables are important sources of vitamins and inorganic salts, especially fresh fruits and vegetables, which contain more vitamin C, and carotene is more in various green, yellow and red vegetables.
Fresh fruit contains more vitamin C, which can be eaten fresh and is a good food source of vitamins. Pectin in fruit can promote intestinal peristalsis and facilitate the discharge of toxic substances.
Some fruits and vegetables also have special functions, such as garlic, onions and mushrooms (grass), which can lower cholesterol and blood lipids.
Today, let Xiaoya analyze in detail what kind of fruit you eat can make you full of energy all day.
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Kiwi or Kiwi?
Kiwifruit is soft, sweet and sour. This taste is described as a mixture of strawberries, bananas and pineapples. Kiwifruit is rich in vitamin C, gluconic acid, fructose, citric acid, malic acid and fat in addition to organic substances such as actinidine, proteolytic enzyme, tannin pectin and sugar.
Kiwi is made into kiwi jam for breakfast, which can not only give a new taste bud experience, but also provide vitamins for a whole day.
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apple
You must have heard the saying "an apple a day keeps the doctor away", but you may not have heard the saying "golden apples in the morning, silver apples at noon, poisonous apples at night". In fact, this sentence fully embodies the importance of eating apples. Choose to eat apples in the morning, so that the nutrients in apples can be better absorbed by the human body; Eating apples at night, the nutrients in apples may accumulate in the human body and will not be converted into the energy needed by the body, which may easily lead to overnutrition and obesity. So it is very important to eat apples at the right time.
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orange juice
Orange juice is a juice beverage made by juicing oranges with a juicer. It has high nutritional value and can be drunk frozen or directly. Orange juice has the effects of promoting fluid production to quench thirst, reducing fat and blood pressure, promoting digestion, relaxing bowels, regulating qi and relieving flatulence, supplementing energy, beauty beauty, inhibiting cancer and resisting bacteria.
In terms of efficacy, flavonoids in citrus juice, especially oranges and orange juice, can effectively inhibit the proliferation of breast cancer, lung cancer and other cells. Drinking orange juice regularly can also effectively prevent some chronic diseases, maintain myocardial function and lower blood pressure. In addition, eating some oranges or drinking some orange juice during taking medicine can increase the body's absorption of drugs, thus doubling the efficacy.