Breakfast is the most important of the three meals a day. The reason is simple: every night, the body consumes energy. At this time, the human body has to use the stored energy. So after getting up in the morning, it is natural to replenish the stored energy through a carbohydrate-rich breakfast. If you don't eat breakfast, you can't get new energy to work.

Besides, if you want to lose weight, you should not skip breakfast. Because you didn't make up the breakfast you didn't eat until lunch, it is bound to overeat and affect the effect of losing weight.

breakfast

Second, cereal breakfast should be favored.

A good breakfast should include three things: cereal (such as coarse bread without wheat, eight-treasure porridge, black rice bread, wowotou, fennel and coriander bag, etc. ), fruits and dairy products. It is best to drink milk with less fat. Whoever eats this breakfast will kill three birds with one arrow; Rich in carbohydrates, low in fat, rich in vitamins and minerals.

Reminder: five typical mistakes of fried dough sticks and soybean milk breakfast. Eating bread for breakfast is quite dangerous.

Third, eat less fatty breakfast.

Women tend to choose foods with low fat content for breakfast. They prefer to eat cereal. From the point of view of nutrition, this trend should be advocated. For example, eating a bun with butter, jam, cheese and an egg for breakfast has seven times the fat content of whole milk, fruit and cereal breakfast.

Generally speaking, women should control their total calorie intake, reduce their fat intake and eat less fried food to prevent overweight and obesity. The standard of fat intake should be 20% ~ 25% of total heat energy, but at present, many women have exceeded 30%. Excessive fat intake will easily lead to an increase in lipid peroxide, reduce exercise endurance and affect work efficiency.

Breakfast with less fat.

Pay attention to the intake of vitamins, folic acid and iron. Breakfast for women aged 25-40 should meet at least 50% of daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner. Meat, offal, millet and fennel can meet people's needs of iron 10 ~ 18 mg a day. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.

Fourth, the principle of reasonable breakfast collocation

1, supplement protein and calcium.

Besides providing protein, milk is an important source of calcium. It is not easy to eat milk at other meals in a day, so taking milk as a drink every morning is much more nutritious than drinking other sugary drinks. If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soy milk. For oriental women, soybean milk is actually easier to absorb than milk.

2, breakfast food mix is not single.

There are many food combinations for breakfast, but don't just eat one nutrient, at least include carbohydrates (such as toast, steamed bread and porridge) and protein (such as eggs, salmon and tofu). ), breakfast milk, of course, if you can add some vegetables, the fruit will be more balanced.

All kinds of breakfasts. Breakfast food is not greasy.

Too greasy breakfast will cause gastrointestinal burden and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food. Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.

4. Diversification of breakfast

Few people can stand eating the same breakfast every day. In fact, as long as you spend more time and make different combinations, breakfast can have many changes. Eggs can be boiled, fried, or steamed milk can be soaked in cereal, biscuits and even mixed with rice wine. This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition.

Five, women's nutritious breakfast

1, women with irregular menstruation and rough skin

Red jujube black chicken soup

Red dates and black-bone chicken soup: Red dates have been a good blood tonic since ancient times, while black-bone chicken can replenish qi and nourish yin, especially suitable for female friends. It has certain curative effect on menstrual disorder and can also be used for beauty.

2. Women with insomnia and dull complexion

Cordyceps sinensis old turtle soup: Cordyceps sinensis and old turtle drink together, which has the effects of strengthening the spleen, calming the nerves and whitening the skin. It is a tonic suitable for white-collar women all year round.

3. Women with weak spleen and stomach, big internal heat and acne all over their faces.

Smilax glabra old turtle soup: clearing away heat and toxic materials, strengthening spleen and stomach. Poria cocos tastes heavy, so when cooking, use some condiments to adjust the taste.

4. Women who are too busy and stressed.

American ginseng turtle soup: this soup is especially suitable for white-collar women with busy work and excessive pressure. It can benefit qi and nourish yin, clear fire and relieve annoyance, and nourish stomach.

American ginseng turtle soup 5. Women with lung heat, cough and excessive phlegm.

Duck soup stewed with Cordyceps sinensis: The main function is to tonify lung and kidney, stop bleeding and resolve phlegm, but Chinese medicine pays attention to the coolness of duck meat, so it is more suitable for summer consumption. In addition, it should be noted that people with weak spleen and stomach and gastric ulcer had better not eat it, so as not to be counterproductive.

6. Women with stress headaches

Tianma Pigeon Soup: Gastrodia elata has a particularly good effect on headache, dizziness and numbness of limbs. Pigeons are nutritious and tender, so they are favored by female friends who use their brains too much.