The energy consumed by breakfast accounts for 30% of the energy needed by the human body in a day, but lunch and dinner can hardly make up for the nutritional deficiency of breakfast. A balanced diet, healthy living habits and nutritious breakfast habits every morning are "necessary" lessons for everyone every day! After a night's deep sleep, the nutrients and energy stored in the body are exhausted, the hormone secretion enters a trough, the brain and various organs of the body are out of rice, and the memory function is in a dull state.
A nutritious breakfast, like giving charcoal in the snow, can make hormone secretion reach a normal climax quickly, provide thirsty energy for hungry brain cells, supplement necessary nutrition for the body, bring us energy, vitality and health at once, and make our happy and wonderful day start with the best vitality, state and nutrition level of the body.
Have a good breakfast, there are many things to pay attention to. Here, I will give you a brief overview.
1, four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk, fruit and vegetable essence!
2, the best content of nutritious breakfast
Eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, fruits and vegetables;
Eat less: fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soft drinks, etc.
Healthy choice: choose foods rich in high-quality protein; Choose grains rich in water, minerals and cellulose; Choose liquid nutritious foods such as fruits and vegetables, soybean milk and skim milk; Stay away from foods high in oil, sugar, salt, fat and additives.
3, reasonable collocation scheme:
A variety of small amounts, staple food is indispensable, dairy products, eggs are also needed, and fruit and vegetable liquids are very good.
Breakfast in three meals a day should be diversified.
High-quality protein, vitamins and plenty of water are indispensable for improving immunity.
Breakfast is not advocated in large quantities, but it should be rich in varieties.
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. 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 pregnant women and the elderly need calcium supplements through dairy products, they should also drink them in different periods. All the dairy products needed in the morning should not be drunk.
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.
4, you know, "milk+eggs" is not a perfect nutritious breakfast, it is just enough in protein.
5. Finally, I would like to remind you that there are four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk and fruit and vegetable essence!
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