breakfast
Nutritionist egg yolk pie can't be breakfast.
Egg yolk pie is soft and delicious and convenient to eat. Many people like it as a convenient breakfast. Even many mothers think it is nutritious and easy to digest, and often regard it as a healthy snack for children. But what nutrition is there in the egg yolk pie? Is this a formal breakfast?
Experts said that the protein content of egg yolk pie is generally low, so it can't be used as a source to supplement protein. The daily protein requirement of adult manual workers is 65g for women and 75g for men, and the breakfast protein requirement is 20-25g. Eating 100g of egg yolk pie (usually about four) can only supply 4-6g of protein, which can't meet the nutritional needs of breakfast at all. In contrast, eating 100g flour steamed bread or 3 slices of whole wheat bread in the morning, plus 1 egg, can provide 1 8g protein, as well as a considerable amount of vitamins A and D and various B vitamins. Add a little side dish or fruit, and the nutrition will be more comprehensive.
In addition, the egg yolk pie also contains some "shortening", namely hydrogenated vegetable oil. Hydrogenated vegetable oil not only contains a lot of saturated fatty acids, but also produces certain trans fatty acids during processing. Excessive intake of trans fatty acids will increase the risk of cardiovascular disease and breast cancer.
After eating the egg yolk pie, it is best not to eat foods containing trans fatty acids, such as waffles, omelets, crisp bread, cakes, coffee companions, etc. Eat less fried food and greasy food, and control the total fat in a day. Because this kind of food will increase blood sugar and blood fat, and the feeling of fullness under the same calorie is relatively low, people who need to control blood sugar, blood fat and weight should try to avoid eating it.
Good food for breakfast.
At the same time, breakfast can be divided into 3-5 kinds of food according to your different preferences.
First, there must be no shortage of staple food. The staple food mainly includes bread, steamed bread, noodles and so on. Generally, the weight is about one or two, and those who are tall or physically exhausted can be appropriately increased to two or two. Generally speaking, breakfast staple food should not be too large.
Second, there must be dairy products. It can be milk, yogurt or soybean milk. The serving size of each meal can be about 250 ml. If so, when the elderly need to supplement calcium through dairy products, they should also drink it in different periods. It is not advisable to drink all the dairy products they need in the morning.
Third, the demand for eggs. You should make sure to eat an egg every day.
Fourth, increase liquid food in moderation. Mainly fruit juice, orange juice and other drinks, mainly to increase the intake of water-soluble vitamins.
In addition, you can eat some cream, cheese, jam and so on according to your eating habits.
You know, "milk+eggs" is not a perfect nutritious breakfast, but protein is abundant.
Finally, emphasize again: four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk and fruit and vegetable essence!
Breakfast collocation
General nutritional breakfast needs: 1, fruits: lettuce salad, tomatoes, apples 2, beverages: orange juice, kiwi fruit juice, soybean milk, milk 3, staple foods: bread, porridge, pasta 4, side dishes: cold seaweed and other side dishes 5, nuts such as walnuts and almonds are added before lunch to meet the needs of morning meals, but these people usually cook.
Five points for attention in healthy breakfast.
1. Time attention
Best time: Medical research has proved that it is most appropriate to have breakfast from 7: 00 to 8: 00, because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If the breakfast time is advanced, the quantity should be increased accordingly or the lunch time should be advanced accordingly.
Drink water for breakfast
Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing, and they are in a state of physiological water shortage after getting up for breakfast. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. But don't drink too much water before breakfast.
3. Heating should be appropriate.
The amount of various nutrients in breakfast should generally account for about a whole day's supply. Among them, for nutrients that may be insufficient for lunch and dinner, such as energy, breakfast should be appropriately increased. And the thickness is matched, so that the composition ratio of the eight essential amino acids in the food protein is more balanced and the nutrition is complementary.
cook
We should not only pay attention to personal physiological characteristics, but also pay attention to everyone's appetite and taste. It is best to have hot porridge, hot oatmeal, hot soybean milk, hot milk, hot coffee and hot tea, and avoid drinking iced coffee, iced black tea and iced fruit juice. Eat less fried food.
5. Acid and alkali foods should be properly matched.
Many people are used to eating only steamed bread, fried food and soybean milk for breakfast. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. If there are too many acidic foods in the diet, it will easily lead to blood acidification, causing physiological acid-base imbalance in the body, and calcium deficiency will often occur. Therefore, if you can eat some fruits containing alkaline substances, you can achieve a balance between dietary acid, alkali and nutrition.
Recommend 5 kinds of nutritious breakfast
Breakfast recipes 1
Buy: steamed bread, soybean milk, dried bean curd, salted duck eggs, fresh orange.
Production: Heat two steamed buns, cut salted duck eggs in half, eat half, put 50g of dried bean curd on a plate, cut fresh oranges and serve with 250ml of soybean milk.
Breakfast recipe 2
Buy: Sandwich bread, dental floss, peanut butter, breakfast milk, tomatoes.
Making: Take two pieces of sandwich bread, one is coated with a spoonful of peanut butter, the other is coated with about 20 grams of meat floss, and a tomato slice is added in the middle. The consumption of milk is 250 ml.
Breakfast recipe 3
Buy: whole wheat bread, sausage, yogurt, egg root cucumber.
Production: Take two or three slices of whole wheat bread, cook the eggs, then cut 1/2 cucumber into small strips, add a little salt, add a sausage and drink 200ml of yogurt.
Breakfast recipe 4
Buy: hamburger bread, cheese, jam, breakfast milk, nutritious cereal, kiwi fruit.
Production: cut the hamburger bread in half, spread a spoonful of jam, and add two pieces of cheese in the middle; A piece of kiwi fruit can be added to bread or eaten directly. Pour the milk into the cup and add some nutritious cereal to drink.
Breakfast recipe 5
Buy: bean paste bag, soybean milk, fermented bean curd, eggs, apples.
Production: heat two small bean paste buns, cook the eggs, take a small amount of fermented bean curd, and eat it with soybean milk and apples. The consumption of soybean milk is 250 ml.
Tip: A good breakfast can keep us energetic and healthy all day. Therefore, friends who are still eating egg yolk pie for breakfast, don't do this again, and eat according to the nutritious breakfast I recommend, so as to be healthy.