Seven kinds of food are suitable for women's breakfast.
1, whole wheat bread.
Many people are used to choosing bread as breakfast, because it is easy to buy anywhere, but the healthiest bread choice is whole wheat bread. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach.
Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health. Eating more will not make you fat, but will promote the excretion of toxins in the body, which is more conducive to human health.
2. bananas.
In a busy living environment, people often don't pay attention to the nutrition of breakfast, but just eat casually. In fact, they want to have a healthy breakfast and don't want to bother. Why not have a banana?
Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas. Bananas contain a lot of potassium and magnesium. Potassium can prevent blood pressure from rising and cramping. Magnesium can relieve fatigue. It can maintain energy for a long time and support the work consumption in the morning.
3. eggs.
Research shows that women who add a little protein to their breakfast can stay less hungry for four hours than those who don't include protein.
Eating eggs can supplement protein, and the protein part of eggs contains a lot of protein. Eat eggs must be cooked, because raw eggs have bacteria, eggs should not be eaten more. Because eggs have high protein and cholesterol content, people with poor gallbladder function must pay attention to eating less.
4. Cooked meat.
As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to our healthy growth, intellectual development and physical durability.
When raw meat is cooked, it will dissolve some odorous substances. These substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach.
5. strawberries.
Strawberry is rich in nutrition, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C.
Every100g of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the stomach. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and make the stool unobstructed.
6. spinach.
Women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender, delicious and fresh, and are rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality.
Spinach contains magnesium, which is a mineral that women are easy to lack. If women's daily intake of magnesium is less than 280 mg, people will feel tired. The function of magnesium in human body is to convert carbohydrates in muscle into usable energy.
7. yogurt.
Time is always tight in the morning, so it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates.
Because yogurt is fermented from pure milk, lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as vitamin b 1, vitamin b2, vitamin b6, vitamin b 12 and so on. Has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, promoting intestinal peristalsis and facilitating defecation.
Four wrong ways to eat breakfast.
1, eat leftovers, leftovers for breakfast.
After overnight leftovers, vegetables may produce nitrous acid (a carcinogen), which will be harmful to human health. Therefore, it is suggested that leftover vegetables should not be eaten as much as possible; Make breakfast with the rest of the food, and be sure to keep it well to avoid spoilage; The food taken out of the refrigerator should be heated.
2. Snacks for breakfast.
Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are semi-dehydrated in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to malnutrition, physical decline and various diseases.
3, breakfast all kinds of Western fast food.
This high-calorie breakfast can easily lead to obesity, and eating fried food for a long time can also be harmful to the health. Western-style fast food is used for breakfast, and low-calorie food must be eaten for lunch and dinner. In addition, this western-style breakfast also has the problem of unbalanced nutrition, which is high in calories, but often lacks vitamins, minerals, cellulose and other nutrients. It is suggested to add fruit or vegetable soup to western-style fast food for breakfast to maintain a balanced nutrition and ensure the intake of various nutrients. In addition, it is best not to eat it for a long time.
4, fritters with soy milk breakfast.
Fried dough sticks are high-temperature fried foods, which have the same problem of high fat as sesame cakes, egg cakes and fried dumplings. After food is fried at high temperature, the nutrients will be destroyed and carcinogens will be produced; Moreover, fritters are high in calories and oil is difficult to digest. In addition, soybean milk is also a medium-fat food. The oil content of this breakfast combination obviously exceeds the standard, so it is not suitable for long-term use. Therefore, I suggest that you eat less soybean milk fritters, not more than once a week, and the lunch and dinner on that day must be as light as possible. Don't eat fried, fried, fried food, and add more vegetables.
What should a woman eat for breakfast?
1, strawberry
Strawberries are rich in vitamin C, which helps people absorb iron and nourish cells, so eating more strawberries can make people energetic.
2. Spinach
Spinach contains magnesium, which is a mineral that women are easy to lack. If women's daily intake of magnesium is less than 280 mg, people will feel tired. The function of magnesium in human body is to convert carbohydrates in muscle into usable energy.
3, skim yogurt
Many women feel tired and sleepy around menstruation. A study shows that eating more foods rich in calcium, such as skim yogurt, can obviously improve this situation. If you eat three small cups of skim yogurt or two large cups of milk every day, you can relieve abdominal pain, fatigue, irritability and other symptoms, because calcium can relieve muscle tension and regulate endocrine.
4. beans
Iron is the main medium for producing human energy and is responsible for delivering oxygen to organs and muscles. Therefore, if the human body lacks iron, it will lead to anemia and make people feel dizzy and weak. Although pig liver and lean meat are the best sources of iron, eating some red beans, black beans or soybeans often can also supplement iron, effectively improving the state of fatigue and weakness.
5.bananas
Banana is called "high-energy food", which contains carbohydrates easily absorbed by human body and is also rich in potassium. Potassium can help maintain the normal function of muscles and nerves in human body, but it cannot be stored in the body for a long time. After strenuous exercise, the potassium in the body will drop very low. Studies have shown that too low potassium can lead to muscle pain, arrhythmia and slow response. And eating a few bananas can supplement the deficiency of potassium.
6. cereals
People find that if the fiber content in breakfast is high, you won't feel hungry. Nutritionists explain that fiber can slow down digestion, continuously supply carbohydrates to blood vessels, and make the human body get energy continuously. Oatmeal is a kind of food rich in fiber, and its energy release is slow and balanced, which can keep the blood sugar level of human body at a high level all the time, so it won't feel hungry and energetic soon.
10 consequences of women not eating breakfast
1, easy to cause constipation.
If you don't eat breakfast often, the effect of gastrocolon reflex will gradually weaken, and finally cause constipation.
Step 2 accelerate aging
Without breakfast, the human body can only use glycogen and protein stored in the body, which will lead to dry skin, wrinkles and anemia over time and accelerate aging.
3, susceptible to digestive tract diseases
Skipping breakfast affects gastric acid secretion and bile excretion, which will weaken the function of digestive system and induce digestive system diseases such as gastritis, gastric ulcer and gallstones.
4, prone to myocardial infarction
If there is no food in the stomach in the morning, more type B thromboglobulin will be formed in human blood, which is a protein that can cause blood coagulation and make people prone to myocardial infarction.
5, affect the ability to study and work
The brain needs to call glucose in the blood, that is, blood sugar, which is the only energy reserve that the brain can use. If you don't eat breakfast or the nutrition of breakfast is insufficient, the blood sugar level will be relatively reduced, and you can't deliver enough energy substances for the normal work of the nervous system in time.
6. Increase the risk of chronic diseases.
Start a day's work without breakfast. In order to gain motivation, an empty stomach will use thyroid gland, parathyroid gland, pituitary gland and other glands to burn tissues, which will not only cause hyperthyroidism, but also make the constitution sour and increase the chance of suffering from chronic diseases.
7, affect the appearance
Skipping breakfast, like smoking, drinking and gambling all night, will seriously affect the beauty of women. If you don't eat breakfast, anemia and malnutrition may take advantage of it. This is not only seriously harmful to health, but also easy to make women's skin color ugly, gray or sallow.
8, prone to gallstones
If you don't eat breakfast and have no food, your stomach will still squirm. The gastric acid secreted at night will stimulate the stomach wall, which will not only damage the gastric mucosa, but also lead to a large amount of cholesterol precipitation in the bile because the bile in the gallbladder has no chance to be discharged. Over time, people are prone to gallstones.
9, easy to get fat
If you don't eat breakfast, you will eat too much lunch and dinner, especially dinner, and go to bed soon after eating. The body has no time to digest and absorb. In the long run, the body is overwhelmed, resulting in excess heat energy, which is easy to cause fat accumulation and make people fat. Skipping breakfast will make you fat, so eating breakfast is the way to lose weight.
10, resistance drops.
Not eating breakfast for a long time will not only lead to insufficient energy and nutrition intake throughout the day, but also hunger at nine or ten o'clock in the morning, causing excessive friction on the inner wall of the intestine, damaging the intestinal mucosa, leading to digestive system diseases and malnutrition. In this way, the immunity of the whole body will be reduced, and the resistance of the body will be greatly reduced.