Breakfast

Five notes on scientific breakfast:

●The time should be the best. Medical research proves that it is most appropriate to have breakfast between 7 and 8 o'clock, because at this time People have the strongest appetite. It is better to have a gap of about 4-5 hours between breakfast and lunch. If breakfast is earlier, the quantity should be increased accordingly or lunch brought forward accordingly.

●Drink water before breakfast. After a night of sleep, people consume a lot of water and nutrients from urine, skin, and breathing, and are in a state of physiological dehydration after getting up after breakfast. If you only eat regular breakfast, it is far from replenishing physiological water shortage. Therefore, do not rush to eat breakfast in the morning. Instead, drink 500-800 ml of cold water immediately, which can not only replenish the water lost overnight, but also clean the intestines. But do not drink too much water before breakfast.

Not eating breakfast is harmful to the body but not beneficial at all. Skipping breakfast mainly has the following hazards:

1. If you skip breakfast, you will lose energy and feel depressed. After a night of digestion, the dinner eaten the day before has been almost consumed, and the blood sugar index in the body is low. If you do not eat breakfast to replenish energy at this time, the brain cells that use glucose as energy will be insufficiently active, and people will appear Symptoms of fatigue, difficulty concentrating and memory loss, and slow reaction times.

2. Skipping breakfast can lead to aging. If you skip breakfast, your body will use the glycogen and protein stored in the body, which will lead to dry skin, wrinkles and anemia over time. The energy and nutrients provided by breakfast play an important role in the energy intake throughout the day. Skipping breakfast or having poor breakfast quality is one of the main reasons for insufficient nutritional intake throughout the day.

3. Skipping breakfast can easily lead to enteritis. If you skip breakfast, you will inevitably eat a large amount at lunch because of hunger, which will temporarily overburden the digestive system. Moreover, skipping breakfast disrupts the activity pattern of the digestive system and makes you prone to gastrointestinal diseases.

4. Skipping breakfast increases the risk of cardiovascular disease. Because after a night of fasting, the viscosity of platelets in human blood increases, blood viscosity increases, and blood flow slows down, significantly increasing the risk of stroke and heart disease. Slow blood flow can easily form small blood clots in blood vessels and block them. If the coronary arteries are blocked, it can cause angina or myocardial infarction.

5. Skipping breakfast can lead to weight gain. If you don't eat breakfast, you will inevitably eat a lot of lunch, which will be poorly digested and absorbed by the body and is most likely to form subcutaneous fat. Affect body shape.

What’s the best thing to eat for breakfast?

Generally, it should be a combination of salty and sweet, and you should eat fruit or drink juice.

Children’s breakfast: Children are in a period of vigorous growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First, eat small amounts of foods with high sugar content to prevent tooth decay and obesity. When conditions permit, children's breakfast is usually a glass of milk, an egg and one or two slices of bread. Milk can be consumed alternately with drinks such as juice. Bread can sometimes be replaced with biscuits or steamed buns.

Breakfast for teenagers: The body develops rapidly during teenagers, and muscles and bones often grow together. Sufficient calcium, vitamin C, A and other nutrients are especially needed to help the body's growth and development. Therefore, a suitable breakfast for teenagers is a glass of milk, a piece of fresh fruit, an egg and two ounces of dry snacks (mainly carbohydrates such as steamed buns, bread, and biscuits).

Breakfast for middle-aged people: Middle-aged people are in the "troublesome time". They shoulder the two important responsibilities of work and family, and the physical and mental burden is relatively heavy. In order to slow down the aging process of middle-aged people, their diet should contain both Rich in protein, vitamins, calcium, phosphorus, etc., and should be kept low in calories and fat. You can choose skimmed milk, soy milk and other beverages. Food is relatively simple, but don’t eat fried dough sticks, sweeter (added sugar) and other food. Ordinary steamed buns and bread are fine, but don’t eat bread with oil. You can also choose to eat a fruit. If you want to eat eggs, don’t eat the egg yolk.

You can also eat some vegetables for breakfast, such as vegetable wraps. Fruits are different from vegetables. In addition, eat some vegetables The nutrition is better. It includes onions, green vegetables, and radishes, but it doesn’t need to be too much. Just change some of the portions of grains. Fruits are also ok. As for drinks, 200ML-250ML will be fine.< /p>

What do nutritionists eat for breakfast?

Living in busy metropolitan areas, most people can use many excuses such as sleeping in or not having time to prepare as reasons for skipping breakfast. So, let's take a look, how do nutritionists arrange and prepare their own breakfast? Maybe it can serve as a reference for many white-collar workers or parents. The method is very simple, just make a sandwich and drink milk, make boiled eggs or braised eggs the night before, cut them in half, slice cucumbers, wash the cherry tomatoes, and add the eggs/braised eggs, cucumber slices, and cherry tomatoes directly the next morning Sandwich between two slices of bread. For the kid's portion, microwave the dried shrimps before adding them to the sandwich. It not only supplements calcium but also increases protein. It tastes a little salty and refreshing. If you want to season it, you can also add some tomato sauce. The whole process takes no more than 10 minutes, but all the nutritional elements are present. If you still don't have enough time, you can make the sandwiches the night before and just microwave them in the morning. A glass of milk and a slice of sandwich can be eaten by a child in less than 10 minutes.

It should be reminded that it is best to drink a glass of warm water after gargling your mouth and before eating, which can replenish the water consumed throughout the night.

Various combinations of nutritious breakfasts

Of course, breakfast choices can be rich and varied. As long as the three "necessary" principles are met, you can also use your ingenuity to make one Simple and nutritious breakfast.

1. Milk + vegetable buns/meat buns + vegetables: Yogurt is rich in lactic acid bacteria and its contribution to the human body is even greater than milk. However, yogurt cannot be consumed on an empty stomach in the morning. It is best to eat it with steamed buns, steamed buns, etc. If it is vegetarian buns such as mushroom buns, etc., the nutrition is relatively complete; if you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2. Beauty-beautifying eight-treasure porridge: If female white-collar workers have the conditions, they can make the eight-treasure porridge the night before, add rice, red beans, peanuts, wolfberry, etc., and heat it up the next morning to eat, which is convenient and beauty-enhancing.

3. Hypoglycemic milk oatmeal: Rinse the oatmeal with boiling water first, then add milk. This combination is more suitable for people with high blood sugar or a family history of diabetes.

Spring is the season when children grow and develop vigorously. Many children eat lunch at school, and it is difficult to ensure richness, so the role of breakfast is particularly important. Experts call on all parents to be more diligent, get up a quarter of an hour early, and prepare a rich and nutritious breakfast for your child so that he can "pull up quickly with the wind."

Recommended breakfast recipe for a family of three 1

Monday: 3 bottles of milk (227 ml each), add 90 grams of cereal, bread with strawberry jam and cheese (200 grams of bread, strawberry jam 50g, 3 slices of cheese (30g)

Tuesday: 3 bottles of milk, 3 flower rolls (50g each), 3 cakes (25g each), 1 pear (150g)< /p>

Wednesday: 3 bottles of yogurt (600g), 3 egg pancakes (each containing 25g of eggs and 75g of wheat flour), 1 big apple (150g)

Thursday : 3 bottles of milk (227ml each) plus 90g of cereals, 3 meat buns (50g each), 3 bananas (300g)

Friday: 3 bottles of milk, 3 sandwich breads (each contains two slices of bread 50g, two pieces of lettuce 50g, chicken breast 20g), 3 pancakes (50g each), 3 oranges (150g)

week 6: Rice porridge (100 grams of japonica rice), 3 fried eggs (120 grams), 3 siomai (75 grams), 3 vegetable buns (150 grams), 3 bottles of yogurt (600 grams)

Sunday: 3 bottles of milk (227 ml each), 90 grams of cereal, 75 grams of ham, 3 breakfast breads (50 grams each), 3 bananas (300 grams)

Healthy breakfast snack Tips

1. Eating breakfast right after getting up is prone to indigestion. It is generally better to eat breakfast 20 to 30 minutes after getting up.

2. For people who have the habit of getting up early, it is better to have breakfast after 7 o'clock.

3. Don’t eat too fast because you are in a hurry, so as not to damage your digestive system.

4. Breakfast should also be eaten at a fixed time, otherwise it will affect digestion and absorption.

5. Food eaten after breakfast cannot replace breakfast, so skipping breakfast and relying on extra meals is unscientific.

6. Parents’ role models are very important. Only when parents take the lead in eating nutritious and healthy breakfasts can children develop good breakfast habits.

Healthy breakfast plan 2

Week 1: Bread (cake) jam (butter) poached eggs, milk, coriander, carrot and tofu shreds.

Week 2: Black noodle pastry (shaobing), deep-fried dough sticks, wontons, soybeans and broad beans mixed with garlic paste.

Week 3: Hot cakes, Songhua (ham), soy milk (milk), shredded shrimp and white radish.

Week 4: Hanamaki, pork floss, fried peanuts, tofu brain (steamed rice crust), almonds, dried shrimps and celery.

Week 5: Fried steamed buns, boiled nuts, egg noodles, and spicy and sour cabbage.

Week 6: Pancakes, braised dried tofu, millet porridge, kale and soybeans.

Sunday: Three fresh fried rice, egg soup (soy milk), sweet and sour cabbage.

You might as well add some honey to your breakfast

In Israel, known as the "Land of Milk and Honey", people must have honey with their breakfast. In Germany, there is a special "honey milk" product for sale, which is often in short supply for people to use for breakfast. In the Netherlands, the "Kingdom of Milk", milk and honey are inseparable. In the United States, small packages of honey for breakfast are often in short supply.

Honey is the best source of carbohydrates for the human body. It mainly contains natural simple sugars-levulose and dextrose. These simple sugars have high heat energy and can be directly absorbed by the human body. Although milk has high nutritional value, it has low heat energy. Drinking milk alone is not enough to maintain normal life activities of the human body. Many nutritionists believe after analysis that, The best food that complements milk is honey.

What are the benefits of eating breakfast?

The contribution of eating breakfast to body nutrition is needless to say, and its impact on learning ability and conduct has also been confirmed in recent years. Some experts studied the test scores of 1,000 primary school students in grades 3-6 and pointed out that students who eat breakfast have better grades than students who do not eat breakfast. And the weight and content of breakfast are also related to academic performance.

For adults, eating breakfast can also help maintain weight. A report on 52 obese women found that eating breakfast reduced fat intake throughout the day and the number of snacks.

However, many people who want to lose weight have misunderstood that breakfast is the way to lose weight.

Breakfast is also related to blood cholesterol. Two experimental reports indicate that people who skip breakfast have higher blood cholesterol than those who eat breakfast. A study targeting young people aged 9 to 19 reported that those who ate a high-fiber breakfast had lower blood cholesterol than those who did not.

What should you eat for breakfast?

This depends on your age, activity level and health. A growing young person or pregnant woman can have a substantial breakfast of, for example, bread, eggs or meat, juice and milk. Adults only eat bread, steamed buns, skimmed milk, fresh fruit or juice. Eggs are a very nutritious food. To avoid taking in too much cholesterol, an average of 3 eggs per week is enough. If you like to eat meats that are high in fat and saturated fatty acids, such as salted pork or intestines, it’s okay to do so occasionally.

Breakfast should not be the same every day, and there is no need to stick to a routine. In the morning, you can eat leftovers from the night before, yogurt and fruit, fried rice or noodles.

Chinese breakfast, whether it is rice porridge, pickles, or soy milk, sesame pancakes and deep-fried dough sticks, is not nutritionally ideal. If you like to eat porridge, you can add millet or red beans to cook it. The concentration should not be too thin. This increases protein, minerals and fiber content. In addition to appetizing, side dishes such as pickles have too much sodium and are of no benefit. You should add meat floss, eggs, preserved eggs, salted duck eggs, or peanuts, dried tofu, etc., which can also increase protein. If there is still space in the stomach, you can add fruit. If you like to eat soy milk sesame seed fried dough sticks, you can also add eggs, or serve it with leftovers from the day before, including fish, meat, and vegetables. It is ideal to end with fruit.

As the saying goes, eat a good breakfast, a full lunch, and a light dinner. Nutrition experts point out that eating a nutritious breakfast every day is very important for good health. In order to allow the masses to have a safe breakfast, the country has proposed a "safe breakfast project" for healthy and nutritious breakfast, which has been promoted in more than 10 cities including Beijing, Shanghai, Jinan, and Nanning.

After a long night, the glucose stored in the human body has been exhausted, and there is an urgent need to replenish energy and nutrition. However, many people don't pay attention to breakfast, and often just eat a little casually, or don't eat it at all. This is indeed trouble-free, but it may make you depressed throughout the day, and it will also have extremely adverse effects on your health.

Experts believe that whether to eat breakfast and how to match the variety of breakfast are extremely important to human health. Many office workers have developed the habit of skipping breakfast due to the tight schedule in the morning. Even if some people do eat breakfast, it is very careless. The breakfast they eat has unbalanced nutrients and their health status is worrying.

Skipping breakfast is a lifestyle habit that is tantamount to chronic suicide. Skipping breakfast: Research by foreign medical experts has found that skipping breakfast will not only damage the gastrointestinal tract, making people feel tired, stomach discomfort and headaches, but often skipping breakfast is also prone to gallstones and makes people look "old" . People who do not eat breakfast for a long time will have dry skin, prone to wrinkles, and premature aging. At the same time, because the time between breakfast and dinner the day before is too long, the stomach wall is particularly susceptible to corrosion and ulcers.

Skipping breakfast will first lead to lack of energy and affect gastric acid secretion and bile excretion, which will weaken the function of the digestive system and induce gastritis, gallstones and other digestive system diseases. It will also cause people to have a strong sense of fasting and hunger at lunch. If they eat too much food unknowingly, the excess energy will be converted into fat in the body. Over time, fat will accumulate under the skin, which will lead to obesity. Malnutrition caused by skipping breakfast can also lead to a decrease in the body's immune function, making it susceptible to various diseases such as colds and cardiovascular diseases.

Skipping breakfast will not only damage the gastrointestinal tract, making people feel tired, stomach upset and headaches. Frequent skipping breakfast is also very easy to produce gallstones, and it is especially easy to make people look "old". People who do not eat breakfast for a long time will have dry skin, prone to wrinkles, and premature aging. At the same time, because the time between breakfast and dinner the day before is too long, the stomach wall is particularly susceptible to corrosion and ulcers.

In addition, what you eat for breakfast is also very particular.

Recommended:

1. One cup of skim milk, two slices of toasted whole wheat bread, and one tomato.

2. A bowl of white fungus and lotus seed porridge, and a sandwich made of low-fat cheese, lettuce, and a slice of bread and ham.

3. A bowl of wontons and a five-spice tea egg.

International breakfast

German breakfast: the difference of salty bread

Standard configuration: fried eggs, bread, vegetable or fruit salad, sausage or bacon

Breakfast in Europe and the United States is somewhat similar. In Germany, there is not much difference. If you have time, you can go to the buffet restaurant, but it is more expensive. We eat more at home, bread with jam (more salty bread), fried eggs, coffee, juice, and vegetable salads and fruit salads to choose from. There are a lot of meats on the table, sausages or bacon, and they all have a strong taste.

American breakfast: simple, popular, and fierce

Standard configuration: hamburger, milk, fruit, cereal

The American lifestyle has spread to all parts of the world. Most urbanites in America, Asia, and Australia learned from them. Hamburger breakfast has been brought to Beijing with KFC and McDonald's for many years. Office workers often choose to buy a convenient hamburger from the fast food restaurants they pass by, and then go to work with a cup of Coke, black tea or orange juice.

Chinese breakfast: traditional, less and less

Standard configuration: soy milk, fried dough sticks, wontons, steamed buns, pancakes (North); rice noodles, siomai (South)

Chinese breakfast seems relatively simple in the north, but it is actually quite rich. What we eat is quite delicious. Each region has its own characteristics. Steamed buns and soy milk are popular throughout the country, while southerners have the habit of having morning tea. In some places, people often eat noodles, various kinds of rice noodles, and rice noodles, which have strong flavors, including spicy, sour, and spicy.

Italian breakfast: romantic and popular

Standard configuration: coffee, croissants, pasta, nuts

Italian people especially like coffee for breakfast. Coffee is something that most people in Europe and America can't live without, and they even like black coffee. Generally speaking, it might be coffee for breakfast, coffee for lunch, or coffee for dinner. In fact, many restaurants and cafes provide breakfast in the morning, with a wide variety of croissants, butter bread, various snacks, preserved fruits, chopped nuts such as almonds and hazelnuts, kiwi fruit and pizza.

Thai breakfast: the shadow of southern China

Standard configuration: Thai rice noodles

When traveling to Thailand, you can only eat star-rated breakfast in the hotel. The more high-end the hotel, the more similar the breakfast is, including bread, fruit, juice, etc. The breakfast that Thai people often eat is beef rice noodles from small stalls. It has a special sticky juice and is extremely delicious after being poured on it. Some people also like to eat rice soup in the morning, with pickles and chopped peanuts in it, which is closer to the taste of southern Fujian in China.

Japanese breakfast: closest to China

Standard configuration: milk, rice, pickles and miso soup

Japan proposes that "a glass of milk strengthens a nation". Therefore, the overall height of their citizens has increased a lot. Japanese people who pay attention to nutrition also have two ways to eat breakfast. The traditional type will eat some rice with pickles and soup. If busy office workers don't have time to prepare, they often eat two slices of bread, drink some milk, and just finish things in a hurry.

The new sermon on breakfast: Follow the Southerners and learn from the Americans

The term "nutritional hunger" is not new now, which means that breakfast is not comprehensive and rich in nutrition. After looking at the breakfast traditions of various countries, we feel that everyone needs to follow the example of southerners and take the time to have morning tea. Their morning tea is from 6 a.m. to 11 p.m., with a variety of pasta, rice noodles, steamed buns, water vegetables, and authentic desserts.

In Guangzhou, I saw many people enjoying slow food leisurely, eating all the chicken feet with black bean sauce, and finishing with double skin milk or ginger milk. The American breakfast can be regarded as a victory in evolution. It is suitable for busy office workers and takes a short time. However, it contains vegetables, milk, carbohydrates, and meat. It is very comprehensive.

Nutritionist’s all-purpose healthy breakfast

When you wake up overnight, the glucose stored in your body has been exhausted, and you are in urgent need of energy and nutrition. However, many people don't pay attention to breakfast, and often just eat a little casually, or don't eat it at all. This is indeed trouble-free, but the impact on health is immeasurable. Whether to eat breakfast and how to match the variety of breakfast are extremely important to human health.

Breakfast eater

Ms. Chen, who is particularly concerned about dietary nutrition, is now passionately in love with vegetarian breakfast. "I used yeast powder, black sesame powder, milk powder, almond powder, barley powder, brown rice powder, raisins, etc., and added them together to make a bowl of thick porridge. Later, I heard someone say that eating fruit in the morning is gold and eating it at noon is silver. , It’s copper to eat at night, so I added fruit to the breakfast menu.” In addition, Ms. Chen’s breakfast also includes a bottle of yogurt, a little lettuce, a boiled egg, and two slices of toasted whole wheat toast. Because she ate a lot for breakfast, Ms. Chen didn't feel too hungry at noon.

Nutritionist’s comment: Overall, this breakfast is rich in variety and balanced. The yeast powder in thick porridge is also a good source of vitamin B complex. This way of eating is a good choice for vegetarians.

Shaobing and Fried Tiao People

While more and more people are moving towards Western-style breakfast, Ms. Zhang, who is an editor in a magazine, still has a fondness for the traditional Chinese breakfast of sesame cakes, fried dough sticks and soy milk. Solitary. "When I was a child, I often ate fried dough sticks. When I grew up, I felt that fried dough sticks were fried and unhealthy, so now I choose sesame cakes for breakfast."

Nutritionist's comment: Sesame cakes, fried dough sticks, radish cakes, fried dumplings, etc. all contain fat. High problem. Oil can be seen on the surface of fried dough sticks, so people will be alert when eating them. However, it is generally believed that since sesame biscuits are baked and the surface is not shiny, they must have less calories and less fat, but this is not necessarily the case. The reason why sesame cakes taste crispy and delicious is because a lot of oil is added during making. The calories of a sesame cake are about 230-250 calories, of which about 25% of the calories come from fat. In addition, soy milk is also a medium-fat food, so the amount of fat in this combination is really high. When eating sesame seed cakes and fried dough sticks with soy milk, the protein is not bad, but there is too much fat and the quality is low.

Nutritionists suggest: This type of breakfast is high in calories and fat and should not be eaten more than once a week. Also, the lunch and dinner of the day must be as light as possible and avoid eating fried or fried foods.

This type of breakfast also lacks vegetables, so more should be added to the other two meals. Depending on your personal habits, you can eat one portion of fruit, or you can skip it in the morning and eat one portion each at noon and afternoon. Buy unsweetened white soy milk and add sugar at your own discretion.

The sesame seeds on the sesame cakes usually cannot be chewed. After swallowing, the sesame seeds stick to the stomach wall, which may easily cause stomach pain in some people. Please be careful when eating.

Western-style breakfast people

There is a Western-style fast food restaurant on the ground floor of the office building. Therefore, "a ham and egg sandwich and a cup of milk tea" is almost what Manager Chen of the planning department of a foreign-funded company arrives from Monday. Friday's rock-solid breakfast content. Compared with lunch and dinner, he thinks that breakfast is enough to provide the physical needs of the morning's work. "I am too lazy to use my brain to think about what changes should be made to breakfast," he confessed.

Nutritionist comments: You may consume too much fat. First, the hamburger meat used in Western-style fast food has a high fat content. If you make it at home, choose lean meat with less fat to reduce the proportion of fat. Furthermore, whether the ham in the sandwich or the meat in the burger is fried, plus fried eggs and a thick layer of salad dressing or cream with high fat content, unless the other two meals of the day are small. Oil and less meat, otherwise the fat intake will be too much at the end of the day. Coffee and milk tea are another problem. Milk tea can never replace milk because it contains very little milk and contains added sugar. The ideal choice is to pair it with low-fat milk. As for drinking coffee in the morning, this is a matter of personal habits, and it does not necessarily have to be removed from breakfast; and drinking coffee and tea in the morning, in addition to refreshing people, can stimulate defecation for people who drink less and are not addicted. It can slightly relieve constipation; however, avoid drinking black coffee on an empty stomach as it can easily hurt your stomach.

Nutritionists suggest: This type of breakfast contains a small amount of vegetables, so more should be added at lunch and dinner. Limit coffee to no more than two cups a day. However, it is best to drink tea and coffee two hours before or after a meal, because it will affect the body's absorption of iron, so try not to drink it during a meal. This type of breakfast is easy to eat too much fat and should not be eaten more than three times a week.

It is recommended not to order a set meal, for example, if you eat a burger, don’t eat fries. For drinks, choose a small glass of orange juice or milk instead of cola with a lot of sugar. In addition, do not eat fried or fried foods for lunch or dinner that day, and try to choose boiled or steamed cooking methods.

Bread and Milk People

Ms. Lin, an accountant of a trading company, often eats pineapple bread, bean paste bread, and cream bread for breakfast, and then drinks a bottle of milk, sometimes with coffee. Because it is convenient and hassle-free, many families adopt this mode for breakfast.

Nutritionist’s comment: Whether the stuffed bread is salty or sweet, it contains a lot of fat, contains too much sugar, and is exquisitely processed. It has low nutritional value and is not suitable for breakfast. The disadvantage of a breakfast with too much sugar is that it causes your blood sugar to rise quickly and then drop quickly, and it will drop too low. Before 10 o'clock in the morning, your energy may start to decline.

Breakfast should contain carbohydrates and protein, and it is best to eat complex carbohydrates, such as whole wheat bread, oatmeal, etc., which can make blood sugar more stable. Toast bread seems to be relatively "safe". It is not stuffed or sprinkled with powdered sugar. However, if the bread is to be delicious, there must be no shortage of oil, especially the smooth and refreshing milk toast bread and egg toast. Bread etc. I add more oil when making it. As for the butter, jam or peanut butter spread on toast, peanut butter is also high in calories and fat, so it should be spread sparingly.

Nutritionists suggest that children and adults over two years old can switch to low-fat milk or skim milk to reduce their total fat intake in a day; stuffed bread has high calories and fat content. Don't eat it often. If you want something sweet, you might as well choose toast with 1 teaspoon of jam. In addition, you can frequently change the type of jam used on toast, avoid spreading butter (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) and jam (accumulating sugar) every day, and spread it less.

It is a more appropriate choice to spread two slices of toast with peanut butter, butter or a piece of low-fat cheese, and then drink a bottle of low-fat milk or yogurt. If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, the nutrition will be more balanced.