When you wake up at night, the stored glucose in your body has been exhausted, so it is urgent to supplement energy and nutrition. However, many people don't pay attention to breakfast, and often just eat a little or not at all. This really saves trouble, but the impact on health is immeasurable. Whether to eat breakfast and how to mix breakfast varieties are extremely important to human health. Miss Chen, a vegetarian breakfast family who is particularly concerned about dietary nutrition, is now madly in love with vegetarian breakfast. "I used yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins, etc. to make a thick porridge. Later, I heard that eating fruit in the morning is gold, eating silver at noon and eating copper at night, so I added fruit to the breakfast menu." In addition, Miss Chen's breakfast also includes a bottle of yogurt, a little lettuce, 1 boiled eggs and two pieces of toasted whole wheat toast. Because she ate a lot of breakfast, Miss Chen didn't feel too hungry at noon. Nutritionist's comment: On the whole, this breakfast is rich and balanced. The yeast powder of thick porridge is a good source of vitamin B group, which is a good choice for vegetarians. When more and more people from the fried dough sticks family are moving closer to western-style breakfast, Ms. Zhang, who works as an editor in a magazine, still has a soft spot for the traditional Chinese breakfast with fried dough sticks and soy milk. "When I was a child, I used to eat fried dough sticks. When I grew up, I felt that fried dough sticks were unhealthy, so now I choose sesame cakes as breakfast." Nutritionist's comments: sesame cakes, fried dough sticks, radish cakes, fried dumplings, etc. all have the problem of high oil. You can see oil on the surface of fried dough sticks, so people will be alert when eating them. However, it is generally believed that sesame cakes are baked, the surface is not shiny, and there must be less heat and oil, but this is not necessarily the case. The reason why the sesame seed cake tastes crisp and delicious is that a lot of oil is added when making it. The calorie of a sesame seed cake is about 231-251 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the amount of fat in this combination is really high. The way to eat sesame seed cakes and fried dough sticks with soybean milk is OK in protein, but there is too much grease and the quality is low. Nutritionist's suggestion: this type of breakfast is high in calories and fat, and should not be more than 1 times a week, and the lunch and dinner on that day must be as light as possible, so don't eat fried or fried food again. This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. Depending on personal habits, you can eat 1 servings of fruit, or not eat it in the morning, and eat 1 servings at noon and afternoon. Buy unsweetened white soybean milk, and then add sugar as appropriate. Sesame seeds on sesame cakes can't be chewed up. After swallowing, sesame seeds stick to the stomach wall, which may easily cause stomach pain for some people. Please be careful when eating. There is a Western-style fast food restaurant on the ground floor of the Western-style breakfast office building. Therefore, "a ham and egg sandwich with a cup of milk tea" is almost the breakfast content of Manager Chen of the planning department of a foreign-funded company from Monday to Friday. Compared with lunch and dinner, he thinks breakfast is enough, but it only provides physical needs for morning work. "I'm too lazy to think about what changes should be made to breakfast," he confessed. Nutritionist's comment: too much oil may be ingested. First, the hamburger meat used in western-style fast food has a high fat content. If you cook it at home and choose lean meat with less fat, the proportion of fat can be reduced. Moreover, both the ham in the sandwich and the meat in the hamburger are fried, and with fried eggs and a thick layer of fat-rich salad dressing or cream, unless you eat less oil and meat in the other two meals in a day, you will get too much oil at the end of the day. Coffee and milk tea are another problem. Milk tea can never replace milk, because the milk content is very small, and sugar is added. The ideal choice is to match low-fat milk. As for drinking coffee in the morning, it is a matter of personal habit, and it is not necessary to remove it from breakfast; Moreover, drinking coffee and tea in the morning can not only refresh people, but also stimulate defecation for people who drink less and are not addicted, which can slightly relieve constipation; But avoid drinking black coffee on an empty stomach, which is easy to hurt your stomach. Nutritionist's suggestion: this kind of breakfast vegetables is small, so it should be supplemented at lunch and dinner. Keep coffee within two cups a day. However, it is best to drink tea and coffee two hours before or after meals, because it will affect the body's absorption of iron, so try not to drink it at meals. This kind of breakfast is easy to eat too much fat, and it should not be more than three times a week. It is recommended not to order a set meal, such as eating hamburgers and not eating French fries. Choose a small glass of orange juice or milk as a drink, rather than a coke with a lot of sugar. In addition, don't eat fried or fried food for lunch and dinner that day, and try to choose the cooking method of boiling or steaming. Miss Lin, the accountant of Bread and Milk Trading Company, often eats pineapple bread, red bean bread and cream bread for breakfast, and then drinks a bottle of milk, sometimes with coffee. Because it is convenient and easy, many families use this mode for breakfast. Nutritionist's comment: Bread with stuffing, whether salty or sweet, contains a lot of oil and fat, too much sugar, and has been finely processed, so it is not suitable for breakfast. Breakfast with too much sugar has a disadvantage. It makes your blood sugar rise and fall quickly, and it will fall low. Before 11 in the morning, your spirit may start to decline. Both carbohydrates and protein should be included in the breakfast mix, and it is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, which can make blood sugar more stable. Toast bread looks "safe", without stuffing or powdered sugar. However, if bread is delicious, there must be a lot of oil, especially fresh milk toast and egg toast, which are smooth and refreshing. You will always refuel when you make it. As for the butter, jam or peanut butter spread on toast, peanut butter is not low in calories and oil, so it should be spread less. Nutritionists suggest that children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in a day; Bread with stuffing is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose toast with 1 teaspoon jam. In addition, you can often change the variety of jam on toast, avoid applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) and jam (accumulating sugar) every day, and apply less. Two slices of toast with peanut butter, cream or a slice of low-fat cheese, and then a bottle of low-fat milk or yogurt is a more appropriate choice. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.