1. Drink water before meals.
Many people don't get into the habit of drinking water before breakfast. They always wash up as soon as they get up, and enjoy breakfast after washing. Some even don't have much water in breakfast, such as a steamed bun, a steamed stuffed bun or a loaf of bread, and they have to chew it while walking on the road. Imagine how this kind of breakfast can be healthy, especially for some ladies. They should get rid of this breakfast habit, otherwise it will affect the luster of their skin!
After a night's sleep, people consume a lot of water and nutrition, and they are in a physiological water shortage state after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500 800 ml of cold boiled water immediately, which can not only replenish the water lost overnight, but also clean up the intestines, but don't drink too much water before eating breakfast.
Protein and calcium should be supplemented every morning.
Besides providing protein, milk is an important source of calcium. It is not easy to take milk at other meals in a day, so taking milk as a drink for breakfast every day is much more nutritious than drinking other sugary drinks.
If you don't like drinking milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For oriental women, soybean milk is actually easier to absorb than milk.
3. Breakfast calories should not be too much.
The intake of breakfast varies according to body shape and age, but it is appropriate to consume 400-500 calories, accounting for about a quarter of the daily demand. But you can try to add more sugar.
Breakfast includes at least three kinds of food.
There are many food combinations for breakfast, but don't eat only one nutrient, at least include carbohydrates (such as toast, steamed bread, porridge), protein (such as eggs, salmon, tofu, etc.), breakfast milk, and of course, if you can add some vegetables, the fruit will be more balanced.
5. Try to have a light breakfast.
Too greasy breakfast will cause gastrointestinal burden, and it will also 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 foods. Some people like to eat fried dough sticks for breakfast, but it is not necessary, but don't eat too much at a time and try to eat them only once a week.
6. Breakfast is full of variety
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, or even mixed with rice wine ... This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition.
Just don't put the taboo ingredients together, which is bad for your health.
7. Eat breakfast from 7 am to 8 am
Medical research has proved that it is most appropriate to have breakfast from 7: 00 to 8: 00, because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If breakfast is earlier, the quantity should be increased accordingly or lunch should be advanced accordingly.
A glass of milk, two pieces of honey toast, two pieces of fried bacon, and two fried eggs for 5 minutes ...
Such a breakfast not only provides protein for one day, but also provides sufficient calcium and comprehensive nutrition.
Of course, if you want to lose weight, you can change bacon into fruit.
After a night's sleep and rest, the body is fully prepared for a day's work and study. At this time, it is really necessary to take in rich nutrition to cope with the consumption of the whole day.
I hope everyone will pay attention to the nutrition arrangement of breakfast. We must not treat breakfast carelessly because of the tight time and busy work, and leave all the nutrition for dinner. This is contrary to health and easy to catch various diseases.
What harm will it bring if you don't eat breakfast? First, it causes hypoglycemia, pallor, weakness of limbs, listlessness and even shock.
Second, the lack of brain energy seriously affects memory.
Third, it is prone to chronic diseases such as gastritis and ulcer.
Fourth, induce gallstones.
Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating nutritious breakfast every day is one of the elements to prolong life.
Composition of scientific and nutritious breakfast;
1, mainly providing energy, mainly cereal foods rich in carbohydrates, such as bread and steamed bread;
2. Mainly supplying protein, mainly meat and eggs;
3. Mainly supplying inorganic salts and vitamins, mainly fresh vegetables and fruits;
4, milk and dairy products, soy products.
It is recommended that you supplement Cordyceps sinensis while ensuring the normal and sufficient intake of all nutrients in breakfast. Cordyceps sinensis is mild in nature and has a good auxiliary nourishing effect on sub-health, insomnia, lung diseases, kidney deficiency, qi and blood deficiency and other diseases. Long-term adherence to eating can improve your health.
Recommend two simple and easy breakfast recipes: Cordyceps and chopped green onion omelet.
1, flour heated with water to form smooth dough, covered with plastic wrap, wake up for half an hour.
2. Wash Cordyceps sinensis in advance, take 4 cordyceps sinensis and cut them into pieces, add them to the broken egg liquid, add chopped green onion and salt and mix well.
3. Divide the dough into several portions and roll it into pancakes (in order to prevent sticking, both sides of the dough can be coated with oil, which can prevent the pan from sticking and make the cake more gluten-free).
4. After the oil in the pot is hot, turn on a small fire, add pancakes, pour in an appropriate amount of Cordyceps egg liquid, turn the pot and spread it flat on the cake surface.
5. When the bottom is fried to golden brown and the egg liquid on the surface is solidified, turn over and fry the side with egg liquid to golden brown.
Cordyceps healthy porridge
Drinking porridge on an empty stomach in the morning is easy to absorb, which has the function of protecting the stomach (the first thing for people with stomach diseases) and can repair the damage caused by digesting food in the stomach the day before yesterday. Drinking porridge in the morning can promote qi growth. The human body is the same as the nature, and the morning is like the spring of nature, and the vitality grows to facilitate growth. Eating cordyceps health porridge as breakfast makes you feel comfortable and healthy.
1, first boil the water (the ratio of water to rice is 7: 1), put the rice in the pot and boil it over high fire.
2. After stirring for a few times, cover the lid and simmer for about 20 minutes.
3. Add the washed Cordyceps, and start stirring constantly (to prevent rice from sticking to the pot) for about 10 minute until it is thick and mushy.