A healthy breakfast should meet the following criteria: First, balanced nutrition. A healthy breakfast should consist of three parts, namely, cereal, protein (containing fat) and fruits and vegetables. Cereals include bread rolls, steamed bread, rice porridge, bread, etc. Milk and eggs are the main sources and the best collocation of protein. Vegetables and fruits include cucumbers, tomatoes (small) and apples. Nutrients of raw fruits and vegetables are not easy to lose, which is beneficial to health. Secondly, it depends on whether breakfast contains unhealthy ingredients, whether it is salty, polysaccharide, oily or carcinogenic.
We use this standard to see if our usual breakfast mix is scientific.
1. Milk+eggs
"Milk+eggs" is the favorite choice of many young people for breakfast. Although convenient, it is unscientific. After a night, the human body is in a "hungry state", and milk and eggs mainly provide protein, which is short of carbohydrates necessary for human body and cannot meet our energy needs. After eating, we will feel hungry soon. In order to replenish energy, it is recommended to eat with bread, steamed bread and other staple foods.
2. Fried dough sticks+soybean milk
Compared with milk+eggs, Chinese fried dough sticks+soybean milk seems to be the choice of more people. But this diet is not healthy enough. Fried dough sticks are high in fat and calories, and in the process of high-temperature frying, the nutritional value is lost, and even carcinogens are produced. Although soybean milk is nutritious, it belongs to medium fat food. The fat content of such breakfast obviously exceeds the standard, and long-term consumption is likely to lead to obesity. It is recommended not to eat soybean milk fritters more than twice a week, and the lunch and dinner on that day should be as light as possible.
3. Rice porridge+pickles
Although rice porridge is light and easy to digest, it has a single nutritional component, especially gruel, which can only provide energy and water for the human body. Moreover, rice porridge digests faster than rice and is easy to get hungry. Pickled vegetables are delicious with rice porridge, but the nitrite content and microbial content in it are easy to exceed the standard, which has health hazards. Besides, it is not good to eat too much salt. It is recommended to match a boiled egg every day. Eggs not only contain protein, but also are rich in lecithin, vitamin A, vitamin B 12 and other nutrients, which is one of the foods closest to the nutritional model needed by human body. Pickles can be eaten, but we should pay attention to controlling the amount.
4. Vegetable and fruit salad
Many bodybuilders like to eat vegetable and fruit salad for breakfast, which looks healthy, but it is not. Such breakfast lacks staple food and protein, and provides too few calories. Moreover, eating bananas, oranges and other fruits on an empty stomach will stimulate the secretion of gastric acid and easily lead to digestive system diseases. It is recommended to eat with staple food, eggs, milk and other foods. For people with poor digestive function, breakfast should be mainly warm food.
This article is scientifically checked by Wu Jianping, a member of China Nutrition Society, a member of Capital Health Nutrition and Food Society and a national first-class nutritionist.