1. Four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk and fruit and vegetable essence.

2, the best content of nutritious breakfast:

Eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, apples, pears and so on. It is easy to buy fruits and vegetables;

Eat less: fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soft drinks, etc.

Healthy choice: choose foods rich in high-quality protein; Choose grains rich in water, minerals and cellulose; Choose liquid nutritious foods such as fruits and vegetables, soybean milk and skim milk; Stay away from foods high in oil, sugar, salt, fat and additives.

3, reasonable collocation scheme:

A variety of small amounts, staple food is indispensable, dairy products, eggs are also needed, and fruit and vegetable liquids are very good.

Breakfast in three meals a day should be diversified.

High-quality protein, vitamins and plenty of water are indispensable for improving immunity.

Breakfast is not advocated in large quantities, but it should be rich in varieties.

Three principles:

mealtime

Generally speaking, it is most appropriate to have breakfast 20 to 30 minutes after getting up, because people have the strongest appetite at this time. In addition, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is, it is best to have breakfast between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or advance lunch accordingly.

Nutrition collocation

The basic requirements are: complementary main and auxiliary, dry-wet balance, and collocation of meat and vegetables. When eating in the morning, you must pay attention to the following nutrients:

Carbohydrate: The movement of human brain and nerve cells must rely on sugar to generate energy, so you can eat some starchy foods, such as steamed bread, bread and porridge. The calories provided by breakfast should account for 30% of the whole day's calories, mainly relying on staple food, so breakfast must be eaten well.

Protein Food: Whether the human body can maintain abundant energy mainly depends on the protein eaten for breakfast. Therefore, breakfast should have a certain amount of animal protein, such as eggs, meat floss, bean products and other foods.

Vitamins: This is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc.

Matters needing attention

First, get enough water. At least 500 ml of water should be consumed for breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. Drinking a cup of light honey water or boiled water to moisten the stomach after getting up is one of the secrets of health preservation. If you exercise in the morning, you'd better drink water first, and then go out to exercise.

Second, it is not advisable to eat fried food often. Deep-fried food has high fat content, which is unbearable for gastrointestinal tract, and is prone to indigestion, bile and pancreatic diseases, or recurrence and aggravation of such diseases. In addition, oil that has been used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer.

Third, food should be easy to digest. After getting up in the morning, most people have poor appetite and weak digestive ability. Therefore, breakfast food must be easy to digest, nutritious and not too greasy. It is especially important to note that food should not be too cold, because cold food will reduce the digestive ability of the stomach, and it is easy to cause diarrhea and other problems in the cold season of autumn and winter.