Nutritional breakfast:
Getting up every morning and eating a quick and nutritious breakfast is the beginning of caring for yourself. Many OLs, in particular, always make their own breakfast or even three meals a day outside. You know, people who skip breakfast will get old quickly. Besides, a bad breakfast can also lead to obesity. So, caring for yourself starts with caring for breakfast.
The first breakfast spectrum: one cup of skim milk, two slices of whole wheat bread and one tomato.
The milk was bought the day before and put in the refrigerator. If you are an office worker, you can buy packaged whole wheat bread in the supermarket. If you are a housewife, you are advised to bake it yourself. Tomatoes can not be less, and the nutritional value can not be underestimated! Lycopene contained in tomatoes can greatly reduce the risk of cancer. Moreover, tomatoes are also the best source of vitamin C. Some people think that whole wheat bread tastes bad and must be eaten. Eating oats every day can lower cholesterol and blood pressure, which is of great benefit. And milk must be drinkable to be nutritious. It is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because boiling will destroy some vitamins, calcium in milk will form calcium phosphate precipitation, which is not easy to be absorbed by the human body. The correct way is to eat bread first and then drink milk, so that the nutrition will be more balanced.
Breakfast is the most important of the three meals a day. In terms of quality, if there is enough protein, milk can provide enough protein for one day. In terms of quantity, it is not less than 30% of the total three meals a day. Therefore, you must have a good breakfast.
However, what if some people just don't like to drink milk? It doesn't matter. Look at the second breakfast recipe: a bowl of tremella lotus seed porridge and a sandwich made of low-fat cheese, lettuce and bread ham. Western food is called sandwich, and Chinese food is called hamburger. The so-called "nutritious breakfast" should include the following four foods, preferably no less than three:
1, cereal, rice (porridge) or steamed bread
2. Animal food-eggs or meat
3. Soy products, such as milk or soybean milk.
4. Fresh vegetables and fruits
This breakfast also fully meets the nutritional requirements. And it doesn't matter if you get up late in the morning. Make a bowl of lotus seed porridge, and then make it up, and make sure you finish it in 15 minutes. No food? Want to lose weight? This is not good, and besides, it is counterproductive. Nutrition experts have found that some people's obesity is not a single accumulation of nutrients, largely because their diet lacks nutrients that can convert fat into energy. Breakfast is an important energy source for people to do activities before noon and improve efficiency. If you don't have a good breakfast and get enough nutrition, you will be listless and unable to concentrate. Over time, your body will get fat. Generally, men need about 1800-2000 calories a day, and women need about 1600- 1800 calories. On average, a meal accounts for about one-third of the calories. Breakfast is high in calories. After eating, the speed of burning fat will decrease. When lunch and dinner are low in calories, fat will not accumulate easily. People who don't eat breakfast or eat too simply can't provide enough calories and nutrition at all, and their spirits will be poor; When it comes to lunch and dinner, the ability to consume fat becomes worse. If you eat high-calorie food, the result is that you eat more calories than you consume. Of course, people are prone to get fat.
The third breakfast recipe is: a bowl of small wonton and a spiced tea egg. Cereals, such as oatmeal or cornflakes, are the preferred staple food, because they contain appropriate amounts of protein, vitamins and minerals, followed by foods rich in cellulose. Only in this way can we achieve "complementarity between the main and the auxiliary, balance between lean and lean, and match meat and vegetables".
In addition, there are several home-cooked breakfasts:
Example 1: brown sugar sesame paste roll, soybean milk, spiced quail eggs, lettuce leaves, pickles with eight-treasure sauce.
Example 2: Gold and silver rolls, milk, anchovies (or lobster sauce fish, or spiced smoked fish and crispy crucian carp), two kinds of oil and salt (carrots and mung bean sprouts) and fermented bean curd.
Example 3: steamed bread, cake, milk, boiled eggs, coriander, fresh onion mixed with dried tofu and pickles.
Example 4: Red jujube and yellow corn flour cake with sesame sauce, rice porridge, salted duck eggs, bell pepper and shredded spicy pickles.
Example 5: bean paste buns, milk, western-style fried eggs (eggs, minced onion, minced fresh mushrooms, minced ham and rice rolls), fried shrimps (shrimps, coriander and chopped green onion) and cucumber slices.
The movement of human brain and nerve cells must rely on sugar to provide energy, and the calories provided by breakfast account for 30% of the whole day's calories, so we should eat some starchy foods, such as steamed bread, bread and porridge. Protein Food: In order to maintain abundant energy, people should take a certain amount of protein in their breakfast. Therefore, there should be eggs, meat floss, bean products and other foods for breakfast. It is best to eat some cold dishes, vegetable salad, fruit salad and so on for breakfast. This can fully supplement vitamins.
If you really don't have time to take care of breakfast one day and leave home on an empty stomach, don't indulge your stomach in "junk food" such as drinks, biscuits, chocolates and hot dogs. Emergency department should also choose healthy fast food. You might as well make a small drawer in your desk, and ready-to-eat nutritious fortified cereals, dried apricots, raisins, sliced banana seaweed and dried sweet potatoes can play an emergency role at any time. It would be better if we could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it is also good to bring a fruit from home.
Porridge is not only nutritious, but also an excellent carrier of other nutritious foods. Any food mixed with porridge is beneficial to the digestion and absorption of nutrients. In addition to rich carbohydrates, porridge also contains inorganic salts and various minerals, amino acids, glucose, vitamins and plant proteins, and trace elements such as phosphorus, iron, calcium and zinc. Many nutrients are not provided by milk. So many mothers find that babies who often eat all kinds of rice porridge are much stronger than babies who only eat milk or rice noodles.
Eating porridge can reduce calorie intake and prevent obesity. It is a natural diet food, which has the special effects of invigorating spleen and nourishing stomach, plays an important role in maintaining health, and can greatly reduce the incidence of "fashionable diseases" such as hypertension, heart disease and diabetes. The United Nations standard for longevity areas is 75 centenarians per million people. Among the population of 6.5438+0.45 million in Rugao City, Jiangsu Province, there are 654.38+0.72 centenarians and more than 4,000 people over 90 years old! This is closely related to the unique eating habits of the local "two porridge and one meal".
How to make some beauty porridge;
1, glutinous rice 100g, jujube10g, wheat 20g, white peony root 15g, and 2 spoons of honey. Boil wheat and white peony root in water for half an hour to remove residues, then put the juice into a pot, add glutinous rice and jujube, then put a proper amount of clear water into water for 3 hours, and add honey. This porridge soothes the liver, softens the liver and strengthens the spleen, and has a good auxiliary treatment effect on symptoms such as grumpy, depressed injury, crying, excessive sweating, dryness and heat.
2. 50 grams of longan meat, peas 10 grams, 30 grams of peanuts, 50 grams of sword beans, 200 grams of glutinous rice, and appropriate amount of brown sugar. Wash glutinous rice, add longan meat, peas, peanuts and kidney beans, add water for 4 hours, and then add brown sugar. This porridge nourishes blood, calms the nerves, warms the spleen and stomach, and is suitable for dizziness, fireworks, blurred vision, pale face, insomnia, MUBI, low sexual desire, etc. Regular consumption will promote rosy complexion and bright eyes.
3. 200 grams of glutinous rice, peanuts 100 grams, 50 grams of black sesame seeds, and appropriate amount of honey. Peanuts and black sesame seeds are mashed with a blender, glutinous rice is stirred with water for 4 hours, and honey is added. This porridge nourishes blood, promotes hair growth, moistens skin and restores appearance. Suitable for pelvic blood stasis, thrombocytopenia, alopecia, gray hair, rough skin and bloodless face. Eating more can brighten people's skin color and hair.
4. 200g of glutinous rice, 0/00g of tofu/kloc-,50g of vermicelli, and proper amount of salt and monosodium glutamate. Cut tofu into pieces, fry it in a pot, take it out, add water to vermicelli and glutinous rice for 3 hours, and sprinkle with salt and monosodium glutamate. This porridge nourishes yin, promotes fluid production, softens skin and removes wrinkles. Suitable for dry mouth, constipation, insomnia, porous skin and dry skin caused by dry heat. Eating regularly will make the skin moist and full of vitality.
5. 200 grams of glutinous rice, kelp soaked in water100g, dried tangerine peel10g, a little pepper, salt and monosodium glutamate. Chop kelp into glutinous rice powder and cook for 3 hours. Cut the orange peel, put it in a pot, boil it for 1 hour, and sprinkle with pepper, monosodium glutamate and salt. This kind of porridge can reduce blood fat and strengthen the body. It has good curative effect on hysteromyoma, breast fibroma, ovarian cyst, early and middle breast cancer, hyperlipidemia, hypertension and obesity. And eat lightly and stay healthy.
6. 500 grams of wax gourd, 200 grams of glutinous rice, 50 grams of pork belly, a little salt and monosodium glutamate. Peel wax gourd, remove seeds, cut into dices, grind pork belly, cook with glutinous rice in water until thin, sprinkle with salt and monosodium glutamate. This porridge is tender, smooth and delicate, diuretic and expectorant. Regular consumption can relieve cough caused by phlegm heat, yellow phlegm, dysuria, facial edema, coarse pores, pigmentation, rough skin and oiliness, and make facial skin tender and smooth.
Authentic preserved egg lean meat porridge
[Ingredients of porridge]: lean meat 1 block (trotters tendon is the best) and 2 preserved eggs (lead-free preserved eggs).
Ginger 1, enough water, oil and salt.
Operation process:
1. Pick rice: It is best to use northeast rice for porridge, and it is round and short in pearl rice. The porridge cooked is particularly soft.
2. Marinate porridge and rice in advance: After about half a bowl of rice is washed, mix well with 2 tablespoons of oil, 1 half a teaspoon of salt and a little water (2 teaspoons) and marinate for at least half an hour. Don't worry, although a lot of oil is used, the oil will volatilize in the process of cooking porridge, which will make the rice cotton rotten, so it is not greasy.
3. Porridge meat should be blanched with boiling water to remove fishy smell, or pickled: lean meat or pickled lean meat should be used for porridge, and a whole piece of meat should not be cut (I usually use a piece of pork about the size of a palm, 1 ~ 2 cm thick, and pork trotters taste better if conditions permit). If you cook porridge with lean meat, first cook the lean meat with boiling water and then wash it; If you like to cook porridge with bacon, you should pickle the bacon one day in advance. The method is as follows: clean a piece of pork, dry it, sprinkle 2 ~ 3 teaspoons of salt on the meat, and marinate it in the refrigerator for more than 12 hours before it can be tasted.
4. The water for cooking porridge should be fully boiled before putting the materials: put a lot of water in the big soup pot, and then put the materials after boiling. Put the meat and ginger slices first, don't turn down the heat. Put the meat in boiling water, the outside part is cooked, and it will be hard when heated. Seal the gravy inside, so that the porridge meat is not difficult to eat after cooking. Then when the water boils again, salted rice and a chopped preserved egg, the first preserved egg is chopped and cooked with rice, and the preserved egg will melt and blend into the taste of porridge.
5. First big fire, then small fire, and the heat should be sufficient: when the water boils, after adding ingredients, cook for 20 minutes, and then turn to small fire 1.5 hours. When the heat is sufficient, the porridge will be soft and glutinous and easy to digest.
6. Texture treatment of porridge: After cooking on low fire for 65,438+0.5 hours, chop the second preserved egg, remove the cooked lean meat from the porridge, shred it with chopsticks, put it back in the porridge with the second preserved egg, cook for the last half hour, and then turn off the fire. The second preserved egg was added to the porridge half an hour before the fire was turned off. In half an hour, the second preserved egg can be cooked, without lime smell, and it also becomes soft and smooth. You can eat preserved eggs when you eat porridge. The meat has a certain flavor because it has been cooked, and it is especially delicious after being shredded.
The porridge cooked in this way is delicious and easy to digest without salt. If the porridge is a little sticky, please don't use a spoon to remove the sticky skin from the bottom of the pot, otherwise the porridge will have a burnt taste. We usually put a light spoon at the bottom of the pot to cook porridge. When the water boils, the spoon is also driven to prevent the porridge from sticking to the bottom.
When you are hungry, your stomach is empty. The food you ate last time has been digested in the gastrointestinal tract, and it can't provide enough energy for human activities. There are three kinds of nutrients that can provide energy for the human body. One is protein, which is rich in meat and eggs. The second is the fat in fat-rich foods; Third, people in China eat more grains, which contain a lot of carbohydrates. Protein, fat and carbohydrates can be converted into heat energy in the human body, providing energy for various physical and mental activities. Protein's main function in human body is not to provide energy, but to supplement the growth and consumption of human organs. It is not cost-effective to use protein as the main supply of energy and nutrition; Fat can provide a lot of energy for the human body, but a large intake of fatty foods will have other adverse effects on the human body; The best choice is the carbohydrate in the cereal we eat most often as the main energy supply component in breakfast.
After being digested in the human gastrointestinal tract, grains enter the blood in the form of starch and other sugars, providing energy for the human body. When people are hungry, there is less sugar in the blood, which will lead to "hypoglycemia" such as fatigue and dizziness. Although different kinds of cereals with the same amount contain the same amount of carbohydrates, the digestion and absorption rates in the body are different. Foods that digest slowly are more resistant to hunger. These foods can let energy slowly enter the blood and provide energy for a long time.
A: There are three kinds of nutrients that can provide energy. They are protein in meat and eggs, fat in fat-rich foods and carbohydrates in cereals.
B: Although the same amount of different kinds of cereals contain about the same amount of carbohydrates, the speed of digestion and absorption in the body is different. Foods that digest slowly are more resistant to hunger.
Nutritionists use "glycemic index" to distinguish this difference in the process of grain digestion. The glycemic index of glucose is set to 100 to measure the reaction of other foods in the process of digestion. Foods with a "glycemic index" below 55 are more resistant to hunger. This kind of food includes noodles, black rice porridge, barley porridge, corn flour porridge, corn grits porridge, vermicelli, tofu, and most fruits except the known watermelon and pineapple. Steamed bread, bread and other staple foods made of refined flour are all foods with high glycemic index, but eating steamed bread with celery or beef with more cellulose can greatly reduce the glycemic index of this complex diet. The blood sugar of foods with high glycemic index will drop to the fasting level about 1 hour after human consumption, even lower than the fasting blood sugar level. This is because foods with high glycemic index can not only be digested and absorbed quickly, but also increase blood sugar levels, prompting the pancreas to secrete a large amount of insulin to reduce hyperglycemia. Foods with low glycemic index can not only make the pancreas secrete a lot of insulin, but also make the blood sugar drop slowly. It takes 2~3 hours to reach the fasting level, so it is more tolerant to hunger. Eating a low-glycemic diet will not only make you hungrier in the morning, but also have many other beneficial effects on your health. For example, it can protect the sensitivity of pancreas to secrete insulin, make diabetics better control their blood sugar and help normal people control their weight.
Foods and meals with low glycemic index digest slowly-they are more tolerant of hunger.
B, eating more hunger-resistant foods is more conducive to human health.
What foods are low glycemic index foods, and how do various foods combine into a low glycemic index diet?
A: Foods with low glycemic index:
Noodles, macaroni, black rice porridge, barley porridge, corn porridge, corn porridge, vermicelli, lotus root starch, konjac, tofu and beans, milk and dairy products, and most fruits except watermelon and pineapple. Danone's casual biscuits, souffle biscuits, sunshine breakfast biscuits.
B: low glycemic index compound diet;
Steamed bread+celery scrambled eggs, steamed bread+sauce beef, cake+egg fried fungus, three fresh brewed jiaozi, celery pork steamed stuffed bun, hard wheat flour minced meat wonton, rice+fish and pork stewed vermicelli.
In addition to the foods and diets listed above, you can also master the following principles to choose foods and diets with low glycemic index: 1, foods with high fiber and high lipid, such as corn and peanuts.
2. Foods made of larger plant particles, such as coarse bread and steamed bread.
3. The finer the processing, the higher the processing temperature and the higher the glycemic index of food (Fuqiang Flour Steamed Bread 88 and White Bread 87).