What is a nutritious breakfast
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1. Four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk and fruit and vegetable essence!
2. Nutritional breakfast Best content
Eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, fruits and vegetables;
Eat less: fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, soft drinks, but don't drink too much carbonated drinks, etc.
Healthy choices: Choose foods rich in high-quality protein; Choose cereals rich in water, minerals and cellulose; Choose fruits and vegetables, soybean milk, skim milk and other fluid nutritious foods; Stay away from foods high in oil, sugar, salt, fat and additives.
3. Reasonable collocation scheme:
A variety of small quantities, staple food is indispensable, dairy products and eggs are also needed, and fruit and vegetable fluids are very good.
Breakfast in three meals a day should be multi-variety.
High-quality protein, vitamins and adequate water are all indispensable for improving immunity.
Breakfast is not recommended in large quantities, but it should be rich in varieties.
What are the nutritious breakfasts?
The best breakfast milk and eggs
Milk is one of the foods with the most comprehensive nutrition and easy to be absorbed by human body. It contains a variety of antibodies to improve human immunity and is unique among various nutrients necessary for human beings. After the Second World War, Japan enforced various policies, among which children were required to drink a glass of milk every day. A glass of milk has strengthened a nation, and now Japanese people have greatly improved both in height and physique. According to statistics, at present, the per capita milk possession in the world is 1.12 kg, that in developed countries is 311 kg, that in developing countries is more than 31 kg, and that in China is only 6? 6 kg, China's per capita milk intake is too small, which even affects the improvement of Chinese people's physique and quality.
The egg is the origin of a young life, which is rich in all the nutrients and active substances needed by life. Eggs contain protein, fat, vitellin, lecithin, vitamins A1, B2, B6, D and minerals such as iron, phosphorus, calcium, potassium, magnesium, sodium, silicon, etc. 16% of the edible part is fat, and there is more fat in yolk, accounting for about 1/3. This kind of fat exists in the egg yolk in an emulsified state, which is as beneficial to the digestion and absorption of the body as milk, and more than half of it is lecithin, cholesterol and vitellin, which is of great benefit to the development of the nervous system and the body.
It is precisely because milk and eggs have such excellent and comprehensive nutritional characteristics that some nutritionists and animal husbandry experts in China have discussed the problem of improving the composition of breakfast meals, and agreed that the conditions for improving the composition of breakfast meals are already available because of the increasing abundance of livestock and poultry and their processed products. To this end, experts pointed out that a nutritious breakfast should take milk and eggs as the main content, and gradually move towards a diet structure with reasonable nutrition.
Mainly milk and eggs, but some problems should be paid attention to. If you only drink milk in the morning, your intestines will peristalsis quickly when you are on an empty stomach, and nutrients will often be absorbed too late, so you will "rush" into the large intestine and go through the motions. Therefore, it is best to eat a little solid food before drinking milk in the morning to make the milk stay in the gastrointestinal tract for more time. You should also eat some vegetables or fruits with more vitamin C, which is of great benefit to make up for vitamin C. In addition, the protein of eggs and soybeans is different, so they can play a complementary role in nutrition, so drinking some soybean milk for breakfast is also beneficial to health. Milk is easily contaminated by bacteria, so it is best to drink fresh milk at one time. The best way to preserve it is to avoid light and freeze it and keep its delicious taste. Avoid heating milk with sugar at the same time, otherwise the Maillard reaction between lysine and sugar in milk will generate a toxic substance, fructosyl lysine, which is more harmful to teenagers. Therefore, sugar should be added when milk is cold and not hot. Pay attention not to heat yogurt, otherwise it will destroy its delicious flavor and kill lactic acid bacteria, so that yogurt will lose its due nutritional value. Some people are afraid that eating too many eggs will increase cholesterol, but for healthy people, 2-3 eggs a day is absolutely beneficial and harmless.
Milk and eggs are the first choice for breakfast, but you should also eat some appetizing porridge, delicious noodles, hard food resistant to hunger, fresh fruits and vegetables, etc.
What are the benefits of eating a nutritious breakfast for a long time?
1. Supplementing the seven nutrients needed by the human body;
2. Repairing and reconstructing tissues is beneficial to patients, parturients and postoperative rehabilitation;
3. Anti-fatigue, improve immune function and prevent diseases;
4. improve the function of digestive tract, which is beneficial for human body to absorb and utilize various nutrients;
5. It has preventive and adjuvant therapeutic effects on modern civilized diseases;
6. Suitable for all people with different constitutions;
7. Enhance the peristalsis of large intestine to prevent and improve constipation;
8. For female beauty beauty, the effect of removing spots and acne is obvious;
9. It is beneficial to children's growth and healthy growth;
11. It is helpful to the health care of the elderly and prolong life.
Consequences of not eating nutritious breakfast
1. Skipping breakfast is prone to hypoglycemia, and it is prone to hunger, fatigue and drowsiness around 11 o'clock, which will affect normal work and life.
2. Skipping breakfast and eating breakfast with insufficient nutrients are prone to pigmentation.
3. Skipping breakfast or simple breakfast will mostly lead to puffiness after drinking water.
4. And it is easy to cause hepatobiliary diseases such as cholecystitis and gallstones:
5. It is difficult to supplement the water and nutrition consumed at night with a makeshift breakfast, which will increase blood viscosity in the long run and easily lead to middle madness and myocardial infarction.
what is the most nutritious for breakfast?
If women want to stay young forever, they must realize that breakfast is also very important!
1. A cup of fresh yogurt+two slices of whole wheat bread+a tomato yogurt and tomatoes have very high vitamin A content. Vitamin A is a good thing to improve eyesight. Professional women who often write at their desks or computers need to pay more attention to eye care. At the same time, the main functions of vitamin A are to promote skin cell regeneration, improve the new speed of deep skin cells, strengthen the connection between cells, make skin elastic and regulate the process of skin cell keratinization.
2. A bowl of jujube millet porridge+chicken sandwich millet contains high carotene and various vitamins; Jujube can replenish blood and qi, and can effectively enhance immunity; Plus a chicken sandwich, the breakfast with the same mix can make you fully energetic, enough to cope with the heavy and busy work in the morning, and it is the first choice for professional women with high-intensity workload.
Perhaps, there will still be many working women who are distressed: "I understand all these principles, but it is a bit difficult to implement them."
what kind of breakfast do working women want most? First of all, the waiting time should not be too long, and it should be obtained quickly in the fast-paced morning; Secondly, it must be digested well, and indigestible food will cause discomfort in the stomach all day, which will also reduce work efficiency; Third, we need hot food. Eating warm food in the morning will help to rejuvenate the body that has not fully woken up.
in that case, we might as well consider a soup breakfast. In the morning when time is tight, take 1.5 seconds to make a quick cup of soup. Eight different flavors, respectively, use corn, mushrooms, pumpkins, tomatoes, potatoes, minced chicken, spinach and other nutritious delicacies as raw materials, add rich milk, accompanied by crispy bread crumbs, and the taste is mellow and smooth, and new tricks can be pulled out every day for seven days a week. Convenient, nutritious and rich, you should have no excuse to omit the most important first meal of the day.
Four sins of skipping breakfast
Skipping breakfast is easy to get fat. According to nutritionists, breakfast is the most difficult meal for everyone to turn into fat in a day. Skipping breakfast is not very helpful to fat consumption. Once people realize that they are short of nutrition, they consume carbohydrates and protein first, and then fat. To make matters worse, skipping breakfast will make you eat more lunch, which will cause the body to digest and absorb less, but it will easily cause subcutaneous fat accumulation and affect your body.
It is easy to be constipated if you don't eat breakfast. In the case of regular meals, the gastrocolon reflex will naturally occur in the human body, which is beneficial to detoxification. On the other hand, if you don't eat breakfast as a habit, it may cause gastrocolonic reflex disorder and constipation. If the body is not well detoxified, toxins will easily turn into acne when accumulated in the body to a certain extent, and detoxification will be carried out in this radical way.
It's easy to get old if you don't eat breakfast. The energy and nutrients provided by breakfast occupy an important position in the intake of energy and nutrients throughout the day. If you don't eat breakfast or the quality of breakfast is not good, your body will have to use glycogen and protein stored in your body. Over time, it will lead to dry skin, wrinkles and anemia, accelerate the aging of your body, and even cause malnutrition in severe cases.
skipping breakfast is easy to get sick and cause various chronic diseases: the stomach is hungry for a long time, which is easy to cause gastritis and gastric ulcer; If breakfast is insufficient, a large amount of lunch will be eaten because of hunger, which will cause the burden on the digestive system and easily induce gastrointestinal diseases; Skipping breakfast will make platelets in the blood stick together more easily, thus increasing the chance of heart disease.
What's nutritious for breakfast
Scientific breakfast
Many office workers get up in the morning, drink a large glass of milk, fry an egg and rush out of the house, thinking that this breakfast is nutritious. However, nutrition experts point out that the intake of protein and fat is enough, but the intake of carbohydrates is neglected.
A scientific breakfast should be one with a balanced structure, in which the ratio of protein, fat and carbohydrate should be 1.2 ∶ 28 ∶ 61, and cereal is the largest.
However, if you only eat steamed bread, bread and other staple foods for breakfast, or fried dough sticks and other foods with too much fat, it will take a long time to digest because of too much starch and fat, which will easily cause blood to accumulate in the digestive system for too long, resulting in reduced blood flow in the brain and hypoxia in brain cells, resulting in a groggy mind and dull thinking throughout the morning.
Leftovers are not suitable for breakfast
Some housewives cook fried rice for their children and their families in the morning, or heat the leftovers, thinking that this kind of breakfast is convenient to make, rich in content, basically the same as dinner, and it is a nutritious breakfast.
But the leftovers, especially vegetables, will produce nitrite (considered as a carcinogen) overnight, which will be harmful to human health after eating.
Try to eat fresh food for breakfast, and try not to eat leftover vegetables the night before. For the rest of the food, be sure to keep it well so as not to go bad.
It's not advisable to eat while walking
Working people spend their mornings in a hurry, especially when they live far from work, and breakfast is often settled on the way. Food such as steamed buns, tea eggs, Chinese hamburger and pancake fruit sold at the gate of the community and near the bus stop are their first choice. Buy one and eat it while walking.
Experts point out that eating while walking is extremely harmful to gastrointestinal health, and it is also not conducive to the digestion and absorption of food; In addition, street food often has health hazards, and it is possible to get sick from the mouth.
I suggest that if you choose food from street stalls for breakfast, you should pay attention to hygiene, and you'd better buy it home or eat it at work.
The energy of breakfast is very important
Many people keep some snacks at home for a rainy day. After getting up in the morning, the time is not very abundant, so it is convenient and quick to pick up snacks for breakfast.
experts point out that it is very unscientific to use snacks as the most important breakfast in three meals a day. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are in a semi-dehydrated state in the morning. Moreover, the main raw material of biscuits and other snacks is grain. Although it can provide energy in a short time, it will soon make people feel hungry again, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast will easily lead to insufficient nutrition, physical decline and various diseases.
lack of nutrition in fruit breakfast
ignoring breakfast or replacing it with only one fruit in order to lose weight will inevitably lead to overeating at lunch and dinner, which will not only fail to achieve the goal of losing weight, but also bring health hazards. At the same time, this kind of breakfast is short of glycogen (carbohydrate such as staple food) that can supply energy to the brain, and protein that can keep people energetic. It will cause the lack of various nutrients for a long time, which is not desirable.
what is a perfect breakfast?
A scientific breakfast should include four categories of food, which are:
1. Grain and cereal foods that mainly provide energy and are rich in carbohydrates, such as bread and steamed bread.
2. protein is mainly supplied with meat and eggs.
3. mainly supplying inorganic salts and vitamins, mainly refers to fresh vegetables and fruits.
4. Milk, dairy products and bean products.
If there are all the above four kinds of foods in breakfast, it is a nutritious breakfast; If you eat three of them, the quality of breakfast is better; If only two or less categories are selected, the quality of breakfast is poor.
Too many diseases without breakfast
cause hypoglycemia: After a night's sleep, the body's nutrition has been exhausted, and the blood sugar concentration is in a low state. If you don't eat breakfast or eat less, you can't fully replenish the blood sugar concentration in time, and you will have dizziness, palpitation, limb weakness, listlessness and other symptoms in the morning, and even hypoglycemia shock, which will affect your normal work.
Susceptible to cholelithiasis: The survey found that more than 91% patients with cholelithiasis are people who don't eat breakfast or eat less breakfast.
Susceptible to stomach diseases: skipping breakfast can change the biological rhythm of human digestive system, gastrointestinal peristalsis and secretion of digestive juice. If the digestive juice is not neutralized by food, it will have adverse effects on gastrointestinal mucosa, causing gastritis and, in severe cases, peptic ulcer.
life expectancy: people ... > >
what is the most nutritious breakfast to cook in the morning?
generally, it should be salty and sweet, and you should eat fruit or drink fruit juice.
children's breakfast: children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First of all, eat a small amount of food with high sugar content to prevent dental caries and obesity. When conditions permit, a glass of milk, an egg and a piece or two of bread are usually the best for children's breakfast. Milk can be drunk alternately with drinks such as fruit juice. Bread can sometimes be replaced by biscuits or steamed bread.
Breakfast for teenagers: In adolescence, the body develops rapidly, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamin C and A are needed to help the body grow and develop. Therefore, the suitable breakfast for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).
Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are relatively heavy. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus, etc., and should be kept low in calories and fat.
What do nutritionists eat for breakfast
Living in a busy metropolis, most people can use many excuses such as sleeping late and not being able to prepare for breakfast. So, let's see how nutritionists arrange their own breakfast.