1, what can't I eat for breakfast?
1: Fried dough sticks biscuit
Most traditional MM will choose Chinese breakfast, buy a baked wheat cake fried dough sticks and go to work. In fact, the fat content of fried dough sticks is very high, and each fried dough stick has 220 calories. Sesame cakes and fried dough sticks are both high-temperature fried foods. After high-temperature frying, it absorbs a considerable amount of oil, the oil content is seriously exceeded, the nutrients are destroyed, and carcinogens are produced, so it is not suitable for long-term consumption.
2. Western breakfast
Many OLs like to go to McDonald's, KFC, 7- 1 1 to buy breakfast, such as hamburgers, fried chicken wings and French fries. Although delicious, western breakfast contains more calories than Chinese breakfast. Meat, chicken wings or French fries in hamburgers are too high in oil, so it's strange that they don't pile up into fat if you eat them. Moreover, there is only a thin slice of lettuce in the hamburger, and the vitamins provided can't meet the needs of the body at all.
3. Fast food breakfast
Office workers will prepare some snacks at home or in the company, such as ice cream, biscuits, chocolate and so on. In case of emergency, even have them for breakfast. In fact, this is quite unhealthy. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are semi-dehydrated in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to insufficient nutrition, physical decline and invasion of germs.
2, breakfast weight loss precautions
NO 1, drinking water before breakfast after getting up is the healthiest.
It is better to have a glass of water before breakfast after getting up. Experts pointed out that during nighttime sleep, most organs of the human body have been fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and they really enter a state of rest in the early hours of the morning. Eating breakfast too early will affect the rest of the gastrointestinal tract.
In addition, after a night's sleep, the human body consumes a lot of water from urine, skin and breathing. After getting up in the morning, the body is in a physiological water shortage state. Therefore, people don't have to rush to eat breakfast, but should drink a cup of warm water first, which can not only correct physiological water shortage, but also wash organs and help improve organ function.
NO2。 Breakfast should have at least three kinds of food like dinner.
Time is in a hurry in the morning and many people are "coping" with breakfast. Actually, breakfast should be eaten like dinner. Experts point out that breakfast should provide 40% of daily energy, lunch 40% and dinner 20%. According to the minimum standard, breakfast should account for at least 20% of a day's energy, and the other two meals should each account for 40% of a day's energy. Due to time constraints, breakfast is as difficult to prepare as dinner, but at least we should pay attention to food collocation, and provide protein and fat staple foods and liquid foods (such as milk and soybean milk) that are beneficial to digestion. China Nutrition Society recommended that carbohydrate energy should account for about 60% of the total energy in a day, protein energy should account for 10% to 14%, and fat energy should account for 25% to 30% in a reasonable breakfast.
Generally speaking, breakfast should include three kinds of food: starchy staple food, such as steamed bread, bread, porridge, steamed bread and so on; Rich in high-quality protein food, such as eggs, milk, soybean milk, bean products, cooked meat and so on. Fruit or vegetables. Ideally, add 1 tbsp nuts. The variety of food can change because of different appetites and constitutions.
NO3, the nutrition of breakfast should be balanced.
OLs is busy with work all day. Breakfast should be rich, and diet should be rich in protein, vitamins, calcium and phosphorus. Generally, milk or soybean milk can be added to the staple food to provide enough energy for the body and increase the fighting capacity of losing weight in one day.
3. What are the recipes for slimming breakfast?
First, milk and eggs
Ingredients: milk, raw eggs, raisins, thumb bread
Beat a raw egg directly into the milk, add some raisins, mix well and eat with some fresh thumb bread. If you are afraid of the smell of raw eggs, you can heat them in the microwave for 2 minutes.
Second, nutritious soybean milk
Ingredients: black beans, peanuts, corn residue, medlar, red dates (peeled) and black sesame seeds.
Grab a handful of black beans to soak before going to bed the night before. After getting up, together with a few peanuts, and a small amount of corn residue, medlar, seedless red dates and sesame seeds, pour them into the soybean milk machine, add water and cook them into soybean milk.
Three. Fruits and grains
Ingredients: More than 3 kinds of fruits, puffed cereal or cereal with milk and cake.
Grains and milk may not be liked by many adults, but they are easy to digest. If you don't think it's enough, you can make up two carbon scones, as long as you buy them in advance. After appetizing fruit, eating more is actually very helpful to maintain vigorous energy throughout the day.
4. What should I eat for breakfast to lose weight?
1, starchy staple food makes you feel refreshed all morning.
Starch staple food refers to foods rich in carbohydrates or potatoes rich in starch. This kind of food plays a very important role in breakfast. Their main component is carbohydrate, which can be converted into glucose in human body, and glucose is the main energy source of human body. In addition, starch staple food is beneficial to the secretion of digestive juice, which can promote digestion and protect the stomach. As long as there is such food for breakfast, it can effectively ensure the work efficiency in the morning.
2. High-protein food makes breakfast more "anti-hungry"
The quality and quantity of protein in food and the proportion of various amino acids are related to the synthesis and tissue regeneration of various protein. Therefore, it is best to have milk, eggs and beans for breakfast, which can not only provide enough protein for the body, make breakfast more comprehensive in nutrition, but also delay the emptying speed of the stomach, prolong the satiety after meals and make breakfast more "anti-hungry".
Fruits and vegetables make your skin soft and easy to digest.
If there are no fruits and vegetables in a meal, the amount of dietary fiber will be difficult to meet the needs of the human body, and it will be difficult to achieve the balance of nutrients such as potassium and magnesium. But for busy modern people, eating fruits and vegetables for breakfast is not easy. In fact, it is easy to eat a bowl of vegetable salad, steamed bread and bread with a few slices of lettuce and cucumber, add some vegetables when cooking noodles, or wash the fruit and take it with you on the road.
4. Nuts tend to make you feel "thin".
Nuts are essential for breakfast to reach 100. Replace nuts such as melon seeds and peanuts that you eat while watching TV at night with those that you eat in the morning. 1 spoon of almonds, pine nuts or peanuts can improve the quality of breakfast and prevent obesity. In addition, nuts are rich in vitamin E and various minerals, which are beneficial to heart health.
5, add some oil to lose weight breakfast.
The study found that the task of breakfast is to start the body's metabolism, and it is the most important meal in a day. If you only eat carbohydrate food for breakfast, it will only help to increase the consumption of carbohydrate in a day, while if you supplement fatty food at the same time, you can balance the energy utilization rate between carbohydrate and fat in a day. At the same time, eating fatty food in the morning can be fully digested, so proper intake of fat for breakfast is beneficial to lose weight.