1, how to eat breakfast?
A good breakfast should include three things: cereal (such as coarse bread without wheat, eight-treasure porridge, black rice bread, wowotou, fennel cabbage bag, etc. ), fruits and dairy products. It is best to drink milk with less fat. Whoever eats this breakfast will kill three birds with one arrow; Rich in carbohydrates, low in fat, rich in vitamins and minerals.
Breakfast for women aged 25-40 should meet at least 50% of daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner. Meat, offal, millet and fennel can meet people's needs of iron 10 ~ 18 mg a day. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.
2. Scientific collocation of slimming breakfast
Porridge with fruit and vegetable salad: Porridge is light and suitable for breakfast. At the same time, it can also remove the residue in the intestine the day before. Coupled with fruit and vegetable salad, it is a nutritious and healthy breakfast to lose weight.
Steamed eggs with fruit: The rich protein in eggs makes people feel full and reduces their appetite. Coupled with fruits containing vitamins, this combination can promote metabolism throughout the day, so the weight loss effect will be fast and good.
Boiled eggs with vegetables and milk: It is best to ensure that you eat some protein and coarse grains for breakfast, and the calories for breakfast should be controlled within 400. Boiled eggs with vegetables and milk are the best choice. A boiled egg contains about 77 calories, and a serving of green vegetables contains 100 calories, which is nearly 20 calories lower than a meat bag. Green vegetable bags can also make up for the demand for vegetables and carbohydrates at one time. 250ml milk contains 200 calories, which can effectively supplement the protein needed by human body.
Whole wheat bread and milk: skipping breakfast is not good for losing weight. Many people know this truth, so some people will eat fruits and vitamin tablets for breakfast, thinking that they will have a slim figure in the long run. In fact, in the morning, the human body must supplement carbohydrates to maintain the normal operation of the five internal organs, so the staple food cannot be less. A reasonable and healthy breakfast should be a combination of water and nutrition. So people who want to lose weight can eat whole wheat bread and milk for breakfast. This can not only bring energy, but also help the peristalsis of the stomach and solve constipation.
Finally, there are nutritious breakfast recipes to lose weight. Let's continue to have a look.
3. Recommend a nutritious breakfast for losing weight
Chinese yam radish porridge
Ingredients: 1 cup of white rice, 300g yam, 1/2 white radishes, a little celery powder, salt, pepper and coriander.
Practice: Wash and drain the white rice; Peel yam and radish, wash and cut into small pieces. Add 10 cup of water to the pot and bring to a boil. Add white rice, yam and white radish and stir slightly. When it boils again, turn to low heat and cook for 30 minutes. Add salt and stir well. Sprinkle pepper, celery powder and coriander before eating.
Efficacy: Restoring physical strength, regulating qi and blood, and helping to reduce fat and weight.
Steamed brown rice with black sesame seeds
Ingredients: 65438 brown rice +0 cup 250g, 50 black sesame seeds, and appropriate amount of sugar.
Practice: Wash and drain brown rice. Add 14 cup of water to the pot, bring to a boil, add brown rice and stir. After boiling, simmer for 45 minutes, add black sesame seeds and continue to cook for 5 minutes, and add white sugar to dissolve.
Efficacy: help to eliminate stool, light and nutritious.
Macaroni and apple
Ingredients: 1/3 apples, 80g macaroni, 70g lean meat, 60g onion, carrot, green beans, cauliflower, oil and tomato sauce.
Practice: After the macaroni is cooked, put it in cold boiled water, and drain it. Dice the apples and carrots and blanch the green beans and cauliflower. Shredded onion and stir-fry in oil pan, then add minced meat and stir-fry, then pour in all the ingredients and mix well to taste.
Efficacy: This diet is the most respected way for nutrition experts to eat. Macaroni is made of wheat and is a low-calorie green food. Not only can you lose weight, but you also have comprehensive nutrition.
If you want to lose weight healthily, start with a nutritious breakfast.
4. Can you lose weight just by eating breakfast?
Yes, but it hurts your health.
Eating only breakfast is an extreme dieting method, which reduces the total calorie intake, so you can lose weight. However, if you only eat breakfast for a long time and the fasting time is too long, gastric acid will directly corrode the stomach wall and do great harm to the stomach. The body will also reduce basal metabolism to adapt to this low-calorie eating, and after resuming eating, the weight will rebound sharply because of the low basal metabolism. Therefore, it is not a long-term effective healthy weight loss method.