With the development of social economy and the acceleration of the pace of life, western-style breakfast has penetrated into the lives of China people more and more. It is not only loved by young office workers, but also favored by middle-aged and elderly people because of its rich nutritional value. Professor Sun, director of the Nutrition Department of East China Hospital affiliated to Fudan University, pointed out in an interview recently that westernization of breakfast to meet the needs of modern fast-paced lifestyle is also one of the symbols of the global economy.
The quality of traditional breakfast is poor.
Porridge, side dishes and steamed bread are the traditional breakfast combinations in China, but the survey shows that the quality of breakfast in China is poor. Director Sun explained that the traditional breakfast mix is mainly cereal, and the quality of protein is not as good as that of western breakfast. But if you eat some Chinese snacks with vegetables and pork noodles, wonton and jiaozi, plus dairy products, it is also very nutritious.
Western breakfast has high nutritional value.
Director Sun believes that the westernization of breakfast is not only convenient and fast, but also improves the nutritional value.
Staple food: Bread is the staple food of western food, which conforms to the healthy eating habits of whole grains and is equivalent to the staple food of traditional breakfast.
Dairy products: Dairy products such as milk and cheese are often found in western food, which fully improves the problems of calcium deficiency and protein deficiency in traditional breakfast, and meets the requirement of 1 ~ 2 cups of milk per day in the Dietary Guide for China residents. It is right to drink milk in the morning.
Others: Common foods in western food include eggs, ham, jam and peanut butter. Sandwiches usually contain lettuce, tomatoes and so on. , greatly enriched the nutrition of breakfast, and added minerals, trace elements and vitamins on the basis of the three major nutrients.
How to match breakfast?
Basic collocation: milk and bread. These two foods include carbohydrate, protein and fat, and are rich in calcium, which ensures the basic energy supply. Among them, bread can also be replaced by steamed bread, porridge, steamed bread and other staple foods with equivalent nutrients.
Rich collocation: eggs and ham. It strengthens the supplement of protein and makes up for the deficiency of traditional breakfast in protein.
Try to match: fruit. Adding a fruit to breakfast can fully supplement vitamins, such as bananas, oranges and apples. It is wise to choose seasonal fruits.
Recommended match: vegetables. Vegetables suitable for raw food can be added to breakfast, such as lettuce, cucumber, tomato, radish, sweet pepper, etc., to supplement the deficiency of cellulose. Moreover, these vegetables are crisp and delicious when eaten raw, and their nutrients are not easy to be destroyed.
Breakfast is not suitable for eating.
Avoid fried food: Fried dough sticks and oil cakes are China people's characteristic breakfast foods, but these foods are too greasy to conform to modern people's healthy eating concept. Director Sun pointed out that breakfast should not eat too greasy food, especially fried food.
Avoid foods that are too sweet and salty: As there are more and more chronic diseases such as diabetes, hypertension and coronary heart disease in modern people, the diet should not be greasy, and foods that are too sweet and salty should not be eaten. People in China like mustard tuber, pickles and so on. This is often salt, or sugar cakes. They are too sweet, so eating more is harmful to health.
Avoid foods that are too white and delicate: exquisite foods will lose more nutrition.
A day's plan lies in the morning, and breakfast is the beginning of a day's energy. Eating a good breakfast is a good start to health.