Western breakfast family "a ham and egg sandwiches with a cup of milk tea" may be a family of office buildings from Monday to Friday, the content of the breakfast. Most people think that this is just to provide the physical needs of the work in the morning, but also lazy to think about what changes in the breakfast. Nutritionist comment: grease may be too much intake. First, the western fast food with hamburger meat fat content is high, if you do it at home, choose less fat lean meat, fat ratio in order to reduce. Moreover, whether the ham in the sandwich or the meat in the burger, are fried, plus fried eggs and coated with a thick layer of high-fat salad dressing or cream, unless the other two meals of the day to eat less oil, less meat, or else a day down, the fat intake is really too much. Coffee and milk tea is another problem, milk tea can never replace milk, because the milk content is very small, but also added sugar, the ideal choice is with low-fat milk. As for coffee in the morning, this is a matter of personal habits, it is not necessary to remove it from breakfast; and coffee and tea in the morning, in addition to refreshing, for fewer drinks, no addiction, there is a role in stimulating defecation, can be a little soothing constipation; however, to avoid drinking black coffee on an empty stomach, it is easy to hurt the stomach.
Nutritionist advice: this type of breakfast vegetables in small quantities, so to be in the middle and dinner more supplement. Coffee a day to control within two cups. However, tea and coffee is best to drink before meals or two hours after meals, because it will affect the body's absorption of iron, so as far as possible do not drink during meals. This type of breakfast is easy to eat too much fat, should not be more than three times a week. It is not recommended to order a set meal, for example, if you eat a burger, do not eat fries. Drink a small glass of orange juice or milk instead of cola, which has a lot of sugar. In addition, don't eat fried or sautéed food for lunch or dinner on the same day, and try to choose boiling or steaming cooking methods.
Bread and milk family Pineapple bread, bean paste bread, cream bread, and then drink a bottle of milk, sometimes with coffee. Because of the convenience of saving time, many families use this mode of breakfast. Nutritionist comment: sandwich bread, whether salty or sweet, fat content are quite a lot, and too much sugar, and after exquisite processing, nutritional value is not high, as breakfast is not suitable. Sugar too much breakfast has a bad thing, it makes your blood sugar quickly up, and quickly down, and will fall on the low side, less than 10 o'clock in the morning, your spirit may begin to go downhill.
Breakfast combinations of carbohydrates and proteins should be available, and it's best to eat complex carbohydrates, such as whole-wheat bread, oatmeal, etc., they can make blood sugar more stable. Toast looks more "safe", not stuffed and did not sprinkle powdered sugar, however, the bread to be delicious, the oil must not be less, especially to eat smooth and crisp fresh milk toast bread, egg toast bread, and so on. All of them are made with extra oil. As for the cream, jam or peanut butter on the toast, the calories and fats in peanut butter are not low, so it is advisable to smear less. Nutritionist advice: children over two years of age and adults, you can change to drink low-fat milk or skimmed milk, in order to reduce the total intake of fat a day; stuffed bread calories, oil and fat are on the high side, do not often eat. If you want something sweet, choose toast with 1 tsp of jam. In addition, you can change the type of jam you spread on your toast frequently. Avoid spreading butter (accumulates trans fatty acids), peanut butter (accumulates aflatoxin) and jam (accumulates sugar) every day, and spread them sparingly. Two slices of toast with peanut butter, cream or a slice of low-fat cheese and a bottle of low-fat milk or yogurt are appropriate. If you have time, prepare some lettuce, tomatoes and cucumbers to sandwich for a more balanced nutrition.
Vegetarian breakfast family yeast powder, black sesame powder, milk powder, almond powder, barley powder, brown rice powder, raisins, etc., add together into a bowl of thick porridge. A fruit, a bottle of yogurt, a little lettuce, 1 boiled egg, two slices of toasted whole wheat toast bread. Dietitian's comment: Overall, this breakfast is rich and balanced. The yeast in the thick porridge is a good source of vitamin B complex, and this way of eating is a good choice for vegetarians.
The traditional Chinese breakfast of biscuits and doughnuts with soy milk. Nutritionist comment: burrito, doughnut, turnip cake, fried dumplings, etc., have high fat. Oil is visible on the surface of the doughnut, people will be alert when eating, but usually think that the baked pancake is baked, the surface does not shine with oil, calories and fat must be less, but the fact is not necessarily so. However, this is not necessarily the case. The reason why a baklava tastes so crispy and delicious is because a lot of oil is added when making it. The calorie content of a baklava is about 230-250 calories, of which about 25% comes from fat. Coupled with the fact that soymilk is also a medium-fat food, the amount of fat in this combination is really high. Eating burritos and doughnuts with soymilk is not bad for protein, however, it has too much fat and is of lower quality. Nutritionist advice: this type of breakfast high calorie, high fat, a week should not be more than 1 time, and that day's lunch and dinner must be as light as possible, do not eat fried, fried food. This type of breakfast is the same lack of vegetables, so in the other two meals to add more. Depending on your personal habits, you can eat 1 portion of fruit, or skip it in the morning and eat 1 portion at noon and 1 portion in the afternoon. Buy unsweetened white soymilk, and then put in sugar at your own discretion. The sesame seeds on the baklava usually can't be chewed, and after swallowing, the sesame seeds stick to the stomach wall, which may cause stomach pain for some people, so please be careful when eating. Nutrients with b vitamin c calcium and magnesium tablets daily High-protein drink soybean apple olive oil. (High protein drink production method: protein powder, milk, wheat germ, yeast).