1, breakfast eat bread and then drink milk or coffee, convenient and trouble-free. But the bread should pay attention to the choice of whole grain bread, oatmeal, etc., peanut butter less smear is appropriate, plant cream more hydrogenated to form a trans-fatty acids have been confirmed and cardiovascular disease, often eaten on the health of the unfavorable.
2, two pieces of toast smeared with peanut butter, cream, and then drink a bottle of low-fat milk or yogurt, is a more appropriate choice. If you have time, prepare some lettuce, tomato, cucumber clip to eat, nutrition will be more balanced.
3, tea eggs or meat buns with milk, best with lettuce salad.
4. How about the traditional baklava and doughnut with soy milk? Crispy pancakes, because the production of a lot of oil, soybean milk also belongs to the medium fat food, this combination of fat is really all over the high. Too much fat, so most dietitians on this type of breakfast evaluation is low.
5, congee small dishes do not have too much fat problem, but the pickles, tofu milk nutritional value is low, and sodium content is too high. In addition, processed foods may add preservatives, often eat easy to hurt the liver and kidney. Some elderly people or early vegetarians only eat thin rice with pickled vegetables and tofu milk, which lacks protein and is not an ideal way to eat. Eat rice with a hamburger egg or a lean meat, vegetarians choose to eat a piece of tofu or dried beans, vegetarian chicken and other soy products is better.
6, eat fruit in the morning is gold, eat at noon is silver, eat at night is copper, so add fruit to the breakfast menu is best. But it is not recommended to drink fruit juice, calories are too high.
What to eat for breakfast is the most nutritious
The nutrients that can provide energy for the human body have three kinds of, one is meat, eggs rich in protein; two is fat rich in fatty foods; three is the Chinese people eat more cereals contain a lot of carbohydrates. All three nutrients, protein, fat and carbohydrates, can be converted into heat energy in the body to provide energy for our various physical and mental activities. The main function of protein in the body is not to provide energy, but to supplement the body's organs for growth and consumption. Protein as the main supply of energy nutrients is a little too uneconomical; fat can provide a lot of energy for the human body, but a large number of intake of fatty foods and will have a negative impact on the human body; the best choice is the most commonly consumed cereals in the carbohydrate as the main supply of energy in the breakfast components.
Cereals in the human gastrointestinal tract is digested in the form of starch and other sugars into the bloodstream to provide energy for the human body, people are hungry is less sugar in the bloodstream, will produce weakness, dizziness and other "hypoglycemic" phenomenon. Different kinds of equal amount of cereals although the number of carbohydrates contained in the body, but the speed of digestion and absorption is not the same, digestion of slow food can be more resistant to hunger, these foods can make the energy slowly into the bloodstream, the last longer time to provide energy.
Nutritionists put the cereals in the digestive process of this difference with the "glycemic index" to distinguish between glucose to glucose index is set at 100 to measure the response of other foods in the digestive process, the "glycemic index" Foods below 55 are more hunger tolerant. These foods include noodles, black rice porridge, barley porridge, cornmeal porridge, corn grits porridge, vermicelli, tofu, and most fruits except watermelon and pineapple. Refined flour made of steamed bread, bread and other staple foods are high glycemic index food, but steamed bread and more fiber-containing celery or beef eaten together can greatly reduce the glycemic index of this mixed diet. High glycemic index food in people eat about 1 hour after the blood sugar drops to the level of fasting, and even down to the fasting than the blood sugar level is lower. This is due to the fact that high glycemic index foods are not only digested and absorbed quickly, but also increase the level of blood glucose, prompting the pancreas to secrete a large amount of insulin to lower the high blood glucose. The low glycemic index of the food in addition to the pancreas does not make a large amount of secretion of insulin, but also can make the blood glucose slowly decline, after 2 ~ 3 hours to the level of fasting, so it is more resistant to hunger.
What foods are low glycemic index foods, and how can various foods be combined into a low glycemic index meal?
1. Foods with low glycemic index:
Noodles, macaroni, black rice porridge, barley porridge, cornmeal porridge, corn grits porridge, vermicelli, lotus root noodles, konjac, tofu and legumes, milk and milk products, and most of the fruits except known watermelon and pineapple. Danone's Idle Fun Cookies, Milk Crunch Cookies and Sunshine Breakfast Cookies.
2. Mixed meals with low glycemic index:
Steamed buns + scrambled eggs with celery, steamed buns + beef in sauce, pancakes + eggs fried with fungus, dumplings stuffed with three kinds of fresh food, celery and pork buns, ravioli stuffed with durum wheat flour and meat, rice + fish, and braised vermicelli with pork.
In addition to the foods and meals listed above, you can also grasp the following principles to choose the lower glycemic index of the food and meals: 1. Foods containing more fiber and lipids, such as corn, peanuts; 2. Foods made of larger plant particles, coarse bread, nest; 3. Processing the more delicate, the higher the temperature of the processing of the higher glycemic index of the food.
We all think it's important to eat breakfast, but when you eat it, it's sloppy, it's just some rice, steamed bread, soybean milk, doughnuts, milk, bread and so on, so how is the nutritional quality of breakfast? Nutritional quality of breakfast is very important to our health, in our survey found that although more than 90% of the people in the breakfast, however, if the nutritional quality of breakfast to evaluate found that almost half of the people's breakfast nutritional quality is relatively poor. Because the brain can use the only energy is blood sugar, so, do not eat breakfast or breakfast eat poorly, will make the person's blood sugar level will be lowered, the supply of certain nutrients will be insufficient, which leads to the brain's excitement is reduced, can not be in time for the normal work of the nervous system to provide sufficient material energy. In addition, the nutrition lost at breakfast cannot be replenished from lunch or dinner. Because breakfast provides 1/3 of the nutritional intake of the whole day, if the breakfast nutrition is insufficient, in the long run, there will be nutritional deficiencies, iron-deficiency anemia, affecting the growth and development of children and adolescents. Now the biggest problem of the irrational nutritional structure of breakfast is less vegetables and fruits. We usually eat breakfast most of the acidic food, such as doughnuts, eggs, milk, etc., and vegetables and fruits contain alkaline substances, so for most people, as long as you eat some vegetables, fruits to supplement the dietary acid and alkaline as well as a variety of nutrients to achieve a balance. A high-quality breakfast is concerned with the rationality of food nutritional combinations, and recently nutrition experts have developed a method of evaluating the nutritional quality of breakfast based on the types of breakfast foods. First of all, according to the classification method of dietary pyramid, they divided the food into cereals, vegetables (fruits), meat and dairy, if you eat two or less than two of these categories even if the quality of the breakfast is poor, eat three of these categories for the breakfast of good quality, if you can eat all of these four categories, the breakfast nutrition is sufficient. Based on this method, nutrition experts recommend a few nutritional breakfast programs: egg noodles can be accompanied by a peach, a cup of yogurt, which is a high-protein low-fat recipes, iron and vitamins A and C are not lacking. A lean meat fried rice noodles with a cup of milk and a banana, this recipe has the advantage of a comprehensive supply of nutrients. Spring rolls, soymilk and watermelon can also fulfill the energy and nutritional needs. If it is a doughnut, soy sauce tofu, egg porridge, this breakfast is less vitamins, calcium, iron and other nutrients, at the same time, the salt content is too high, so you should add a class of cucumber vegetables.
After a night of time, early in the morning is the beginning of the metabolism, the body needs to be supplemented with rich nutrients, so breakfast should be eaten well, this good is nutritionally balanced. If engaged in work that does not consume a lot of physical strength, you can choose a combination of milk, bread, eggs and fruit. If engaged in the work, need to consume a lot of physical strength, you can choose thin rice, buns, after the meal can be with a little fruit. If it is the elderly, it is best to health care cereals porridge class, plus buns buns with.
What food is best to eat in the morning, according to their own body and work to measure, because good is no absolute standard.
Milk bread
First, China's nutrition experts gave the following advice:
1, breakfast variety is good
A nutritionally adequate breakfast should include bread, rice porridge and other carbohydrates, meat, eggs, milk and other animal foods, as well as soy milk, fresh vegetables and fruits. Because the modern diet is too fine, so the bread can be more choice can see barley grain whole wheat bread, in order to take more crude fiber; eat bread or cookies and then drink milk or soybean milk, is conducive to the absorption of calcium. "Eating apples in the morning is gold, at noon is silver, and at night is copper." Experts believe that eating fruit in the morning to supplement vitamins has the best effect.
Vegetables do not have to be too much, but not omitted. If you get up in the morning too late to do small dishes, you can do well on the first night, wrapped in plastic wrap and placed in the refrigerator to eat the next day. If the celery will be blanched with water, eat when mixed with a little salt can be. Experts remind, squash can only play a role in flavoring, and not much nutritional value, high salt should not be eaten regularly. And healthy people eat two boiled eggs a day, will not make cholesterol abnormal.
2, breakfast should be supplemented with vitamins
Experts pointed out that some people, although they also ate breakfast, but often have the amount of quality, feel full, but only a physiological illusion, in fact, in a nutritional starvation or dysfunctional state. For example, sugar and greasy breakfast, on the contrary, people can not enhance the energy, lethargy; some people are haphazardly deal with, consume unhygienic and even contain disease-causing and cancer-causing breakfast, such as chemical raw materials soaked in stinky tofu, deep-fried food, with saccharin as a seasoning for soybean milk, and so on.
Second, we recommend a week of breakfast recipes Monday, Wednesday and Friday for a bag of milk, plus 1 bag of nutritious cereals, fresh meat packages 1-3, a banana; Tuesday, Thursday and Saturday: a bowl of white porridge (100 grams), plus 1 fried egg, 1 roasted wheat packet (vegetable packet), 1 bottle of yogurt.
Monday staple: coconut toast 1 1 2 slices of side dishes: bacon 2 slices of small dishes: fruit salad 1 (similar to the amount of sub-KFC) soup: cream of lily soup 1 Nutrition: calories 685.2 kcal, protein 26.9g, fat 25.2g, carbohydrate 87.5g, vitamin C 11.54 micrograms, calcium 72.59mg, iron 5.62mg, zinc 3.00mg. Zinc 3. 00mg, Copper 1. 30mg.
Tuesday Main: Hangzhou Xiaolongbao 50g(2pcs) Side: 1pcs of Five Spice Tea EggsSmall Dishes: 1pc of Eight Treasures(1 small plate)Soup: Xiao Wontons 50gNutritional Composition: Calorie 5785kcal, Protein 28. 0g, Fat 21. 9g, Carbohydrates 67. 2g, Vitamin A 138. 38mg, Vitamin B1 0. 50mg, Vitamin B1 0. 50mg, Vitamin B1 0. 50mg, Vitamin C 11. 54mcg, Vitamin C 11. 54mcg. B1 0. 50mg, Vitamin B20. 30mg, Vitamin C 0. 20mg, Calcium 62. 84mg, Iron 7. 42mg, Zinc 3. 29mg, Copper 0. 34mg.
Wednesday's main course: Chocolate Eggrolls 1 or 2 slicesSide dish: Spicy Chicken Wings 1-2Side dish: Hot and Sour Melon Strips 1 SoupPlain Fresh Milk 300ml Nutrition: Calories 741. 7kcal Protein 27. 6g Fat 32. 3g Carbohydrate 85. 0g Vitamin A 198. 77mcg Vitamin B1 O. 19mg Vitamin B2 0. 53mg Vitamin C 9. 99mg Calcium 333. 05mg Iron 4. 83mg Zinc 3. 65mg Copper 1. 36mg.
Thursday's main course: Milk King Buns 50g, Side dish: Tom Yum Pork (cooked) 1-2 slices Side dish: Mixed Three Shredded (Carrot, Pepper, Potato) 1 Soup: Black Rice Purple Kernel Porridge 50g Nutritional Composition: Calories 581. 7kcal, Protein 26. 2 g, Fat 16. 4g, Carbohydrates 81. 4g, Vitamin A 142.99, Mirco-grams of Vitamin B1 0. 21mg, Vitamin B2 0. 20mg, Vitamin B2 0. 20mg, Vitamin B2 0. 20mg. Vitamin B2 0. 20mg, Vitamin C 13. 54mg, Calcium 43. 29mg, Iron 4. 76mg, Zinc 4. 84mg, Copper 0. 37mg.
Friday Main: Fresh Shrimp Meat Burger 1 Side: Vegetable Salad 1 Calendars Soup: Pea Puree Cream Soup 1 Nutritional: Calories 7046. kcal, Proteins 19. 6g, Fats 40. 1g. Carbohydrates 69. 3g, Vitamin A 192. 27 micrograms, Vitamin B1 013mg, Vitamin B20. 15mg, Vitamin C 28. 44mg, Calcium 153. 33mg, Iron 4. 52mg, Zinc 2. 77mg, Copper 0. 5mg.
Saturday Main: Bean Paste Buns 50g, Side: Soya Sauce Chicken Liver 2pcs, Side: Snowy Red Bean 1pc Soup Soup: silver ear and cinnamon barley kernel porridge 50g Nutrition: calories 690. 2 kcal, protein 27. 0g, fat 15. 5g, carbohydrates 110. 2g, vitamin A 11. 69g, micrograms of vitamin B1 0. 38mg, vitamin B2 0. 23mg, vitamin C2. 19mg, calcium 177. 85mg, iron 8. 22mg, zinc 3. 88mg.
Bean paste buns: flour, red bean paste, dried fruit, lard.
Dried celery and tofu: celery, shredded dried tofu, shredded wild rice. Shiitake mushrooms.
(2) Oatmeal porridge, vegetable meat buns, assorted pickles
Oatmeal porridge: oatmeal, shredded ham, grated carrot, parsley.
Vegetable and meat buns: flour, minced meat, pickled cabbage, dried tofu, mushrooms.
Mixed pickles: Chinese cabbage, squash, cucumber, chili peppers, and more.
(C) Black date porridge, fresh meat xiaojiao, dried beans with endive bamboo shoots
Black date porridge: round-grained rice, glutinous rice, horse bud jujube, walnuts.
Fresh Meat Xiaojiao: flour, minced meat, asparagus, mushroom.
Chicory Bamboo Shoots and Dried Bean Curd: Chicory Bamboo Shoots, Dried Bean Curd, Carrot, Shiitake Mushroom.
(D) Egg congee, jam buns, minced pork with snow peas
Egg congee: round-grained rice, glutinous rice, egg, celery, ham.
Jam packet: flour, jam, walnuts, milk.
Minced pork with snow peas: snow peas, minced pork, potatoes, carrots.
(E) Vegetable and meat wontons, white fruit cake, quail eggs
Vegetable and meat wontons: flour, minced meat, pickled baby bok choy, shiitake mushrooms, ginger.
White fruit cake: glutinous rice, round-grained rice, white fruit, walnuts, raisins.
Quail eggs: quail eggs, mung bean sprouts, shredded green pepper.
What is the best meal in the morningWhat you eat in the morning mainly depends on the work you are engaged in and the surrounding environment.
Generally speaking out of breakfast is mainly to supplement blood sugar, if you have the conditions, it is best to build meals to eat some protein-containing foods, such as eggs, milk (soy milk is better for older people) or fish.
z What is the best thing to eat in the morning?1, eat bread for breakfast and then drink milk or coffee, convenient and trouble-free. But the bread should pay attention to the choice of whole grain bread, oatmeal, etc., peanut butter less smear is appropriate, plant cream more hydrogenated to form a trans-fatty acids have been proved and cardiovascular disease, often eaten on the health of the adverse. 2, two slices of toast smeared with peanut butter, cream, and then drink a bottle of low-fat milk or yogurt, is a more appropriate choice. If you have time, prepare some lettuce, tomato, cucumber clip to eat, nutrition will be more balanced. 3, tea eggs or meat buns with milk, preferably with a lettuce salad. 4. How about the traditional baklava and doughnut with soy milk? Crispy pancakes, because the production of a lot of oil, soybean milk also belongs to the fat food, this combination of fat is really all over the high. Too much fat, so that most dietitians on this type of breakfast evaluation is low. 5, congee and small dishes do not have too much fat, but pickles, tofu milk nutritional value is low, and sodium content is too high. In addition, processed foods may add preservatives, often eat easy to harm the liver and kidneys. Some elderly people or early vegetarians only eat thin rice with pickled vegetables and tofu milk, which lacks protein and is not an ideal way to eat. Eat rice with an egg or a portion of lean meat, vegetarians choose to eat a piece of tofu or dried beans, vegetarian chicken and other soy products is better. 6, eat fruit in the morning is gold, eat at noon is silver, eat at night is copper, so the fruit to join the breakfast menu is the best. But it is not recommended to drink fruit juice, calories are too high.
Remember to adopt ah