1, breakfast dietary principles
1. Breakfast should drink water before
People after a night's sleep, consume a lot of water and nutrition, get up in a physiological state of dehydration. If only eat regular breakfast, far from replenishing the physiological water shortage. Therefore, do not get up in the morning in a hurry to eat breakfast, but should immediately drink 500-800 milliliters of cool boiled water, not only to replenish the water after the loss of the night, but also to clean up the intestinal tract, but do not drink more water before eating breakfast.
Breakfast will be of better quality if it can be supplemented with fruit! Fruit is a rich source of vitamin A, C, and contains vitamin B complex, fiber and minerals, not only has the effect of stimulating the appetite, and at the same time can promote intestinal peristalsis as well as to maintain the body's acid-base balance, eating fruit not only can be beauty, but also to make us look radiant in the morning, beautiful and moving Oh! For example, we can choose to eat porridge with green vegetables, or a lettuce salad, ham sandwich with cucumber. And it's even better to eat an apple, orange or half a banana after breakfast.
2. Breakfast calories should not be too much
Breakfast intake varies according to body type and age, but 400-500 calories is appropriate, accounting for about a quarter of a day's needs. But try supplementing with more sugar.
Pentahull roots are not only rich in sugars, but they also provide a quick base of energy that the body needs, just as a car must have gasoline to get going. For a nutritious breakfast, you can choose rice, steamed buns, turnip cake, toast, oatmeal, and whole-shelled crisps as your staple food, or you can pick a rougher five-shelled rhizome, such as whole-wheat bread and mixed grain porridge.
Breakfast is a good opportunity to top up on dairy. Dairy is a source of high-quality protein and is also rich in calcium, which no commonly eaten food can match. Using breakfast time to consume dairy products, such as a cup of milk, goat's milk, low-sugar yogurt and so on are all very good choices. The calcium in dairy products is not only related to the development of bones, but also has the effect of enhancing the sensibility of nerves and muscles to stimuli, in other words, it has the effect of stabilizing the mood. Therefore, in the morning to a glass of milk, or soybean milk is also good, and then fry an omelette, can eat high-quality protein, so that we look early in the morning refreshed, full of vitality.
3. Breakfast as light as possible
Breakfast too greasy will cause gastrointestinal burden, but also lead to high blood fat. If you can't resist the temptation, once a week is not a bad idea. Breakfast is better suited to a light but nutritious diet, minimizing the intake of fried foods. Some people like to eat breakfast doughnuts, in fact, may not be impossible, but do not eat too much at a time, and try to eat only once a week.
Breakfast is the source of the day's vitality, too oily, too sweet, too salty food, eat easy to make people feel lethargic, so in the choice of bakery fritters occasionally replaced with steamed bread folder eggs, sweet potato porridge can also replace the french fries, to a cup of milk, yogurt milk than milkshake, porridge is suitable for with greens, less soy sauce, the body's burden has been reduced, the beginning of the day more energetic.
4.7 to 8 o'clock breakfast
Medical research has proved that 7:00 to 8:00 am to eat breakfast is the most appropriate, because this time the human appetite is the most vigorous. Breakfast and Chinese food are good with an interval of about 4-5 hours. If breakfast is earlier, then the quantity should be increased accordingly or the lunch should be advanced accordingly.
2, breakfast suitable diet
A cup of milk, two slices of honey toast, two pieces of fried bacon, plus two 5-minute omelette such a breakfast, not only to provide a day of protein, but also to provide adequate calcium, nutritionally comprehensive. Of course, if you want to lose weight, you can replace the bacon with fruit. In addition, there are several options for your reference: 1, a cup of skim milk, a sandwich, a banana, plus about 50g of dried fruit. 2, rice, red beans, peanut rice, goji berries, etc. made a bowl of eight treasure porridge, plus an apple. 3, a bowl of small wontons, meat buns, two.
3, eat breakfast need to know
1, breakfast eat too early, damage to the stomach function
Some people because of the work time is very early, every day at five or six o'clock get up to eat breakfast and then go to work, which seems to be very scientific, but in fact, the body is only bad not much good. Because we sleep, the body organs will enter the rest period, and the stomach and intestines because of the digestion of food, so the stomach and intestines rest time is the latest, and if you eat breakfast too early, will let the stomach and intestines again digestion, so that the stomach and intestines do not have enough time to rest, and even will be injured to the stomach and intestines.
So it is better not to eat breakfast too early.
2, breakfast eat too fast, high risk of cancer
Many people because of the work time is very tight, so in the morning are casually buy a breakfast to the company. And on the way, they will wolf down their breakfast. This saves time, but it is easy to hurt our stomach and intestines. It is not only easy to lead to indigestion, but also may cause a series of stomach diseases. So it is best to sit down and eat slowly when we eat breakfast.
And, most people rush to finish their food despite it being too hot, and a long-term high-temperature diet may induce cancer. A growing body of research shows that overheating of the diet is closely linked to a number of digestive diseases, including esophageal cancer.
3, breakfast nutrition is not balanced, the consequences are very serious
Breakfast is not only to eat, how to eat is more critical: eat the content of a single, only to choose the milk, snacks, fruits meal may cause blood sugar levels relatively low, can not be timely for the brain to provide sufficient energy.
Easy to panic, fatigue, lack of concentration and other problems, greatly reducing the efficiency of work and study, nutritional single lead to a lack of essential vitamins, minerals and so on.
Breakfast eat hearty, blood sugar, blood fat control, the better, the more significant effect of weight loss; but too nutritious breakfast rich in high protein, high calorie, high fat food such as burgers, fried food will only aggravate the burden on the stomach and intestines, increase the rate of obesity.
That is, there are starchy staples; protein-rich dairy, eggs, beans; fruits and vegetables; a spoonful of nuts; do not fry food; do not barbecue or smoked products.
4, dining environment is poor, safety hazards
Many young workers used to eat while walking, but in fact it is for the "sick from the mouth" provides an opportunity, and, will make the stomach is very uncomfortable, affecting its normal digestion, and ultimately lead to gastritis, and even gastroptosis.
Indigestion also increases the risk of obesity. Breakfast street buy, health is also difficult to ensure that all kinds of dust, car exhaust and harmful ingredients in plastic bags.
5, soy milk and oil strips, "the best partner" is not healthy
"Oil strips with soy milk" is feared to be a lot of people's breakfast choices, but the oil strips in the high temperature deep-frying process, the nutrients are destroyed, the human health is not good, grease, calories are also on the high side, it's not easy to digest in the morning to eat.
Together with the soy milk belongs to the medium fat food, this breakfast combination of oil and fat amount is obviously excessive, should not be consumed for a long time.
6, eat leftovers breakfast, "convenient meal" is not "convenient"
Many people in order to save time, the next day breakfast in advance. But leftovers after overnight, vegetables may produce nitrite (a carcinogen), will be very harmful to human health.
Nowadays, society is getting busier and busier, and people are getting lazier and lazier, so whether it's heating or cooking, everyone uses a microwave oven. Because of the simplicity and convenience of the microwave oven, coupled with the fact that everyone feels that they are too busy to eat, everyone is willing to go to the microwave oven, no matter what the situation is. However, not all food can be microwaved.