● Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrients from urine, skin and breath. After getting up for breakfast, they are in a state of physiological water shortage. If you only eat regular breakfast, you can't supplement the physiological water shortage. So, don't rush to eat breakfast in the morning, drink 500 immediately. 800 ml of cold boiled water can not only replenish the water lost overnight, but also clean the intestines. But don't drink too much water before breakfast.
Skipping breakfast is harmful to your health, but not helpful. Skipping breakfast has the following major hazards:
1. Don't eat breakfast, lack of concentration and depressed mood. After a night of digestion, you have almost consumed the dinner you had the day before, and your blood sugar index is low. If you don't eat breakfast to supplement energy, the vitality of brain cells with glucose as energy will be reduced, and people will have symptoms of fatigue, difficulty in concentration, and memory loss, and they will be slow to respond.
2. skipping breakfast can easily lead to aging. Skipping breakfast will lead to the utilization of glycogen and protein stored in the body, which will lead to dry skin, wrinkles and anemia for a long time. The energy and nutrition provided by breakfast occupy an important position in the whole day's energy intake, and skipping breakfast or poor quality of breakfast is one of the main reasons for the lack of nutrition intake throughout the day.
3. skipping breakfast can easily lead to enteritis. Skipping breakfast will inevitably lead to a large number of meals because of hunger, and the digestive system will be overburdened for a while. Skipping breakfast will disrupt the activity law of the digestive system and easily lead to gastrointestinal diseases.
4. skipping breakfast will increase the risk of cardiovascular disease. Because after a night of fasting, the viscosity of platelets in human blood increases, the blood viscosity increases, and the blood flow is slow, which obviously increases the risk of stroke and heart disease. Slow blood flow is easy to form small blood clots in blood vessels and block blood vessels. If the coronary artery is blocked, it will cause angina pectoris or myocardial infarction.
If you don't eat breakfast, you will get fat. If you don't eat breakfast, you will inevitably eat more Chinese food, and your body will not digest and absorb well, and it is most likely to form subcutaneous fat, which will affect your figure.
[Edit this paragraph] What's the best for breakfast?
Generally, it should be salty and sweet. Eat fruit or drink fruit juice.
Breakfast for children: 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, we should eat less foods with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a slice or two of bread are usually the best choices for children's breakfast when conditions permit. Milk can be drunk alternately with drinks such as 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, so you need enough nutrients such as calcium, vitamin C and A to help the body grow and develop. Therefore, the breakfast suitable 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 and so on. , and should be kept low in calories and fat. You can choose skim milk, soybean milk and other drinks. The food is relatively simple, but don't eat fried dough sticks, which are sweeter (added).
You can also eat some vegetables for breakfast, such as vegetable buns. Fruit is different from vegetables. If you eat some other vegetables, you will have better nutrition, including onions, vegetables and radishes. But you don't need much. You only need to change some parts of the grain, and so can the fruit. As for drinks, 200ML-250ML is good.
[Edit this paragraph] What does a nutritionist eat for breakfast?
Living in a busy metropolis, most people can use many excuses, such as sleeping late and not preparing breakfast. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is simple: make sandwiches with milk, cook boiled eggs or marinated eggs the night before, cut them in half, slice cucumbers, wash the cherry tomatoes, and put the eggs/marinated eggs, sliced cucumbers and cherry tomatoes directly in two pieces of bread the next morning. For children, turn the shrimp skin in the microwave oven and put it in a sandwich, which will not only supplement calcium, but also increase protein and taste a little. You can also add some ketchup. The whole process takes no more than 65,438+00 minutes, but it contains nutrients. If time is still not enough, you can make sandwiches the night before and put them in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 10 minutes.
Need to be reminded that it is best to drink a cup of warm water after gargling and before eating to supplement the water consumed overnight.
Various collocation methods of nutritious breakfast
Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt should not be drunk on an empty stomach in the morning, and it is best to eat it with steamed bread and steamed bread. If it is a vegetarian bag such as a mushroom vegetable bag, the nutrition is relatively complete; If you like meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: if there are female white-collar workers,
After a night's sleep and rest, the body is fully prepared for a day's work and study. At this time, you really need to take in rich nutrition to cope with the consumption of the whole day. What harm does skipping breakfast bring?
First, it causes hypoglycemia, pallor, weakness of limbs, listlessness and even shock.
Second, the lack of brain energy seriously affects memory.
Third, it is easy to suffer from chronic diseases such as gastritis and ulcers.
Fourth, induce gallstones.
Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating nutritious breakfast every day is one of the elements to prolong life.
Nutritionists believe that breakfast with good nutritional quality should include four parts: grain, animal food, milk and fruits and vegetables. Expert research also found that students who eat breakfast with sufficient energy and balanced proportion are better than those who eat breakfast with unreasonable nutrition in terms of digital application, creative imagination and physical endurance. Under normal circumstances, middle school students' daily breakfast intake of nutrients should reach the ingredients and amounts listed in the table below:
Protein 95.9 grams of fat 52.6 grams of carbohydrates 366.5 grams of calories 23 19. 1 calorie vitamin A 269.9 micrograms of carotene 4.6 milligrams of retinol equivalent 1037.4 micrograms of vitamin b1.4 milligrams of vitamin B2/kloc-0. +0.0 mg vitamin E 35.6 mg calcium 960.0 mg iron 28.2 mg zinc 15.2 mg nutritionists think 1. Basic requirements for designing students' nutritious breakfast recipes;
(1) According to the basic requirements of the Daily Recommended Dietary Supply Table for Students in China, the contents of various nutrients in the general breakfast recipes should account for about 30% of the daily supply. However, according to students' physiological activities and learning needs, the design amount of nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B 1, can be increased to 35%.
(2) According to the basic principles of "five grains collocation, coarse and fine collocation, vegetarian collocation and diversified collocation", design each nutritious breakfast recipe to meet the requirements of reasonable nutrition and balanced diet as much as possible.
(3) Each nutritious breakfast recipe should consist of three parts: meat, milk, eggs, pasta and vegetables, and a melon and fruit should be added to supplement vitamins after meals.
(4) The cooking requirements of each nutritious breakfast recipe design should make it not only conducive to the digestion and absorption of each growing student, but also suitable for students' appetite and taste.
(5) The design of each nutritious breakfast recipe should also consider making simple and easy nutritious breakfast recipes, which can be made by ordinary housewives in a short time.
I don't know if you are a primary school student, a middle school student or a college student.
Dietary collocation of primary school students:
7- 12-year-old children are in the stage of rapid development, especially in the late primary school, which requires higher nutrition. Classroom education requires concentration, which is relatively more than mental work before entering school, while game activities tend to decrease. Therefore, children's nutrition recipes should pay attention to the following points:
(1) The diet should be diversified, adequate and balanced. According to the season and market supply, ensure the thickness of the main and non-staple foods, and ensure that the vegetarian, dry and wet diet is suitable for the baby's nutrition. We should supply more milk and bean products to ensure an adequate supply of calcium.
(2) Arrange three meals reasonably, and add a snack to the three meals. The energy distribution of three meals can be breakfast 20%-25%, lunch 35%, snacks 10%- 15% and dinner 30%. Breakfast must be rich and of high quality, and you should eat well. If the nutrition supply for breakfast is insufficient, primary school students often feel hungry after the second class, which affects their attention in class. Generally, a certain amount of meat food (50- 100g) should be provided, such as eggs 1 bottle, milk or soybean milk 1 bottle, and kindergarten recipes for nutrition calculation, such as floss, ham, sauce meat, etc., and snacks can be added 1 time between classes to provide sufficient nutrition and energy, which is beneficial to mental work. Lunch should also be given full attention. If schools or families can provide children with quality lunches, their physical fitness will be greatly improved. Dinner is usually eaten at home, and dual-income families often have the most abundant dinner. However, from a nutritional point of view, dinner should not be too greasy, and the nutritional recipes should not be too complete, otherwise it will affect sleep and rest. It is best not to eat after dinner.
(3) Cultivate good eating habits and pay attention to food hygiene. Wash your hands before and after eating. Wash the fruits and vegetables with detergent and water before eating. Develop a good habit of not being partial to food, not picky about food and not eating snacks.
Dietary collocation of middle school students;
Adolescents have special nutritional needs. Adolescence is a vigorous period of human growth and development, and of course it needs extra nutrition, which is 13% to 15% higher than that of adults.
Adolescence is the peak of physical and mental activities, and its calorie demand is 25% to 50% higher than that of adults. The function of nutrients is to form the body, repair tissues, supply heat, compensate consumption and regulate physiological functions. Insufficient nutrition in adolescence will not only affect the baby's nutritious diet, but also lead to fatigue, emaciation, decreased resistance and even some diseases. For example, malnutrition is one of the important factors leading to tuberculosis and hepatitis. Female sexual retardation and amenorrhea are also closely related to nutritional deficiency.
So, where can adolescence get the nutrition it needs? Of course, it should be obtained from daily food, not by various "nutritional supplements".
Food is rich in nutrients, including protein, carbohydrate, fat, minerals, vitamins and water, which are the six major nutritional elements needed by human body.
1. The word protein comes from Greek, which means first place. Protein accounts for about 18% of the total weight of human body. Besides water, half of it is protein. Protein in diet can be found in both meat and vegetarian food. Protein is rich in eggs, fish, lean meat, milk and beans. Protein has two functions, one is to meet the needs of human tissue growth, renewal and repair, which is the main function of protein. Therefore, pregnant women and growing teenagers need more protein 10-20g every day than adults. Another function of protein is to provide heat. However, it is more economical to provide the calories needed by the human body by carbohydrates and fats. Therefore, it is best to eat some carbohydrate food first in the morning, and then drink milk or soybean milk, so as to avoid the rapid consumption of protein and calories.
2. The main function of carbohydrate is to provide people with heat. Under normal circumstances, about 60-70% of the total body heat comes from sugar, 16-20% from fat, and 10- 14% from protein. The main sources of carbohydrates are rice and pasta. Therefore, when teenagers enter the stage of human development, they often have a sudden increase in appetite. For teenagers, paying attention to three meals a day can really ensure the high consumption of physical and mental activities in adolescence.
Fat has three functions in the human body. One is to supply heat. Fat produces twice as much heat as sugar and protein. The second is to protect internal organs. The fat around the heart, liver, kidney and other internal organs acts as a cushion to protect the internal organs from vibration and damage. The third is heat preservation. Fat has poor thermal conductivity, and subcutaneous fat can protect the heat in the body and reduce the loss. The amount of fat a person needs every day varies with his weight. Generally, per kilogram of body weight 1 gram is enough. It is advisable for the elderly to eat less animal oil, but for teenagers, animal oil and vegetable oil are indispensable, especially to eat more animal oil.
The developing teenagers have a great demand for minerals. Calcium and phosphorus are the main raw materials for bone formation and tooth formation. Iron constitutes red blood cells, which are the main components of blood. Without it, it will cause anemia. Foods rich in calcium include mustard and cabbage.
Pickled vegetables, coriander, rape, cauliflower, amaranth, beans, eggs, milk, etc. Foods rich in phosphorus are: beans, potatoes, cereals and so on. Iron-rich foods include spinach, carrots, chicken feathers, celery, ginger, leeks, mustard greens, pea seedlings, rape and beans.
5. Teenagers also need vitamins and nutrition recipes more urgently than adults. Vitamins are beneficial to teenagers' physical development, enhance their resistance, promote metabolism and nutrition calculation in kindergarten recipes, and help digest and absorb various nutrients needed by the human body. Most of the vitamins the human body needs come from vegetables and fruits.
6. Water is also an indispensable nutrition for human body. Teenagers need 7% more water than adults. Drinking more water is beneficial to digestion, regulating body temperature, nourishing pregnant women's diet, moistening skin, discharging waste and promoting healthy growth. Drinking water is the same as eating. You should drink one cup 3-5 times a day. Try to be regular and quantitative. Don't stop drinking when you are not thirsty. Drinking too much when you are thirsty is harmful to your health. You will feel thirsty during exercise, which is a sign of temporary dryness in your mouth during exercise and does not necessarily mean that your body is short of water. At this time, you can drink less, moisten your throat and replenish water after exercise. You can drink more water in the morning to make up for the water consumption for one night. Before lunch and dinner, don't drink a lot of nutrition recipes for children, so as not to dilute gastric juice and affect digestion. Don't boil boiled water repeatedly, because such water contains carcinogen nitrite.
Human nutrition must meet the requirements of a balanced diet. The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day. Nutrition calculation of kindergarten recipes with different pagoda locations and areas reflects the concern of young friends to some extent:
1. On the food pagoda, you see five kinds of food you need every day. They can't replace each other. You need all kinds of food to keep healthy.
2. All kinds of foods on the same floor of the pagoda contain similar nutrients, so they should be changed frequently in the diet to make the diet colorful. And the more varieties you eat, the more comprehensive your nutrition will be.
In daily life, it is not always necessary to eat every kind of food according to the recommended amount of "pagoda" every day. If you don't want to eat 50 grams of fish every day, you can eat fish 2~3 times a week, each time is 150~200 grams. It is important that the daily diet should include all kinds of food in the pagoda, and always follow the approximate proportion of all kinds of food on all floors of the pagoda. Second, how do we eat breakfast?
Get rid of the bad habit of skipping breakfast or coping casually! A nutritious breakfast can make you energetic all day!
The ideal breakfast should master two principles:
Meal time: Generally speaking, it is most appropriate to have breakfast 20-30 minutes after getting up, because people have the strongest appetite at this time.
Nutritional collocation: the basic principles are: complementary main and auxiliary, dry-wet balance, and collocation of meat and vegetables. When eating in the morning, you must pay attention to the following nutrients: A carbohydrates. The movement of human brain and nerve cells must rely on sugar to produce energy. Therefore, you can eat some starchy foods, such as steamed bread, bread and porridge. Breakfast provides 30% of the calories in the whole day. Mainly depends on the staple food, so you must eat a good breakfast. B protein food. Whether the human body can maintain abundant energy mainly depends on the protein for breakfast. Therefore, breakfast should be accompanied by a certain amount of protein animals such as eggs, meat floss, bean products and other foods. Vitamin c is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc. Breakfast rule: calorie calculation
Work out how many calories you need a day to maintain basic motivation, and allocate 1/3 calories to breakfast intake. Don't worry about the problem of fat accumulation caused by too many calories. During the day, the metabolic rate is high, nutrition is easily absorbed from children's nutrition recipes, and heat energy is easily digested.
Breakfast rule: complex carbohydrate
Get more energy from complex carbohydrates, such as whole grain products such as whole wheat bread. This kind of starch decomposes easily and provides you with energy and various nutrients quickly.
Breakfast rule: replenish water
It is also important to replenish water in the morning. Nutritionists suggest that it is best to supplement the daily water requirement of13 in the morning, drink 200cc of boiling water before eating to activate the stomach, or drink yogurt products after eating to help digestion.
Breakfast rule: light
Foods with high oil content will slow down the blood circulation and reduce the oxygen content in the blood.
Breakfast recipes should be light and balanced, taking into account the nutritional recipes of pregnant women. If you really can't resist crispy and delicious food, eating it once or twice a week can also show the status and proportion of various foods in the diet.