It is better to have a glass of water before eating in the morning.
Suggestion:
1, milk, bread, eggs, cooked meat products, juice;
2. Soymilk, steamed bread, eggs and fruits;
3, rice porridge, steamed bread, eggs, bean products, pickles!
But don't eat eggs every morning. No more than five eggs a week is the healthiest.
Don't eat breakfast, you are not energetic, eat well at breakfast, eat enough at lunch and eat less at dinner. There is a saying abroad: Eat like a king for breakfast, like a gentleman for Chinese food, and like a pauper for dinner. Nutritionists suggest that breakfast should account for about 30% of the total heat energy of the whole day, lunch 40% and dinner 30%. In the proportion of breakfast energy sources, carbohydrates should account for 55-65% of the total energy, fat should account for 20-30%, and protein should account for 65,438+065,438+0-65,438+05.
In the morning, there is almost no food in the gastrointestinal tract, and the nutrients necessary to maintain normal metabolism of the human body are extremely scarce. If the energy is not replenished in time and comprehensively, you will feel inattentive and dull in thinking when you get up in the morning, which will lead to low work efficiency. Hungry at lunch, people will inevitably consume more energy. If you eat too much, you will feel sleepy at noon, which will also affect the effect of losing weight.
A nutritious breakfast should include carbohydrates such as bread and rice porridge, animal foods such as meat, eggs and milk, as well as soybean milk, fresh vegetables and fruits. Because modern people's diet is too meticulous, so bread can choose whole wheat bread that can see barley grains to absorb more crude fiber; Eating bread or biscuits first, then drinking milk or soybean milk is beneficial to the absorption of calcium. ? Eating apples in the morning is golden, eating silver at noon and eating copper at night. ? Experts believe that eating fruit to supplement vitamins in the morning is the best.
Vegetables don't have to be too much, but they can't be omitted. If you don't get up in the morning to cook side dishes, you can make them the night before, wrap them in plastic wrap and put them in the refrigerator for the next day. If you blanch celery with water, mix some salt with it. Experts remind that pickled mustard tuber can only play the role of seasoning and does not have much nutritional value. Because of the high salt content, it is not suitable for regular consumption. And healthy people eat two boiled eggs every day, which will not make cholesterol abnormal.
Vitamins should be added to breakfast. Experts point out that although some people also eat breakfast, they often feel full, but this is only a physiological illusion, but in fact they are in a state of nutritional hunger or disorder. For example, too much sugar and greasy breakfast will make people unable to enhance their energy and feel sleepy; Some people just mess around and eat unhealthy or even cancer-causing breakfast, such as stinky tofu soaked in chemical raw materials, fried food, soybean milk with saccharin as seasoning, etc.
Breakfast for white-collar workers should meet at least half of their daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. Meat, liver, kelp, fungus, spinach and rape can meet the daily requirement of 20 mg of iron for adults under 50. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.