Breakfast should be nutritious, able to absorb the energy needed to maintain human activities in the morning, simple and convenient, and suitable for fast-paced groups in the city. Next, we recommend several foods suitable for healthy breakfast.
First, eggs:
Eggs have high nutritional value, are a good source of high-quality protein and B vitamins, and can also provide a certain amount of fat, vitamin A and minerals. A medium-sized egg can provide about 6 grams of high-quality protein, which is the highest in protein among all kinds of foods. Eating eggs in the morning can supplement protein, increase satiety, improve memory, help to lose weight, protect eyesight and improve alertness.
Edible methods include boiled eggs, egg custard, tea eggs, etc., but it should be noted that people with hyperlipidemia and fatty liver should eat less egg yolks, and it is best not to exceed seven a week.
Second, milk:
Milk is a well-known nutritional beverage, which is rich in minerals, fats, phospholipids, protein, lactose, inorganic salts and various nutritional elements such as calcium, phosphorus, iron, zinc, copper, etc. Milk protein in milk contains amino acids necessary for human body, and milk fats are mostly short-chain and medium-chain fatty acids, which are easily absorbed by human body. The best time to supplement calcium is on an empty stomach in the morning and before going to bed. A glass of milk in the morning has a good effect on calcium supplement.
How to eat: Pour pure milk into a cup and heat it in a microwave oven. Because milk contains complete nutrients, high nutritional value and is easy to digest and absorb, it is suitable for children, the elderly and pregnant women.
Three, miscellaneous grains, porridge:
Huangdi Neijing records that "five grains are for nourishment, five fruits are for help, five animals are for benefit, and five dishes are for filling". Some trace elements in coarse cereals, such as iron, magnesium, zinc and selenium, are more than those in flour and rice. These trace elements are of great value to human health. Our common breakfast miscellaneous grains are "corn, oats, sweet potatoes, purple potatoes, red beans, peanuts and black rice", some of which can be cooked separately or mixed with porridge; Studies have shown that miscellaneous grains can make diabetics better control their blood sugar, and the dietary fiber it contains can also promote intestinal peristalsis and improve constipation, which is more suitable for people who sit in offices for a long time.
Fourth, fruit:
Eating fruit in the morning can effectively supplement the water and vitamins missing in the human body. After a long sleep at night, the water in the human body is actually relatively lacking, and eating fruits can play a better supplementary effect. There are many kinds of fruits, but it is not recommended to take them on an empty stomach. If you eat fruits that make stomach acid secrete too much, such as persimmons and hawthorn, it will stimulate your stomach to some extent. Therefore, it is best to eat fruits after breakfast with other foods, such as apples, bananas, kiwis and oranges.
A balanced breakfast not only satisfies the taste and stomach, but also lays a solid foundation for our future health, which is also one of the conditioning methods of "treating diseases before they occur" as Chinese medicine says.