A nutritious breakfast:
Getting up every morning and eating a quick and nutritious breakfast is the beginning of caring for yourself. Especially many OLs, they always make their own breakfast or even three meals a day outside. You know, people who skip breakfast will get old quickly. Besides, a bad breakfast can also lead to obesity. Therefore, caring for yourself begins with caring for breakfast.
The first breakfast spectrum: one cup of skim milk, two pieces of baked whole wheat bread and one tomato.
The milk was bought the day before and put in the refrigerator. If you are an office worker, you can buy packaged whole wheat bread in the supermarket. If you are a housewife, you are advised to bake it yourself. There can be no shortage of tomatoes, and its nutritional value cannot be underestimated! Lycopene contained in tomatoes can greatly reduce the risk of cancer. Moreover, tomatoes are also the best source of vitamin C. Some people think whole wheat bread tastes terrible, so they must eat it. Eating oats every day can lower cholesterol and blood pressure, which is of great benefit. And milk must be able to drink to be nutritious. It is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because after boiling, some vitamins will be destroyed, and calcium in milk will form calcium phosphate precipitation, which is not easy to be absorbed by the human body. The correct way is to eat bread first, then drink milk, which will make the nutrition more balanced.
Breakfast is the most important meal of three meals a day. From the quality point of view, if there is enough protein, milk can completely provide the protein needed for a day. In terms of quantity, it is not less than 30% of the total amount of three meals a day. Therefore, you must eat a good breakfast.
However, what if some people just don't like drinking milk? It doesn't matter. Look at the second breakfast recipe: a bowl of tremella lotus seed porridge, and a sandwich made of low-fat cheese, lettuce and bread ham. Western food is called sandwich, and Chinese food is called Chinese hamburger. The so-called "nutritious breakfast" should include the following four kinds of food, preferably no less than three kinds:
1, cereal-bread, rice (porridge) or steamed bread
2, animal food-eggs or meat
3. Soybean products such as milk or soybean milk.
4. Fresh vegetables and fruits
This breakfast also fully meets the nutritional requirements. Moreover, it doesn't matter if you get up late in the morning. Rush into a bowl of lotus seed porridge, and then go to make up to ensure that you finish it in 15 minutes. Not eating? Want to lose weight? That's not good, and besides, it's counterproductive. Nutrition experts have found that some people's obesity is not a single nutrient accumulation, to a great extent, because of the lack of nutrients in their diet that can transform fat into energy. Breakfast is an important energy source for people to carry out activities before noon and improve efficiency. If you don't have a good breakfast and don't get enough nutrition, you will be listless and unable to concentrate. Over time, your body will get fat. Generally, men need about1800-2000 calories a day, while women need about1600-1800 calories. On average, one meal accounts for about one third of the calories. Breakfast is high in calories. After eating it, the speed of burning fat will be reduced. With low-calorie lunch and dinner, fat is not easy to accumulate. People who don't eat breakfast or eat too simply can't provide enough calories and nutrition at all, and their spirits will be poor; By the time of lunch and dinner, the ability to consume fat becomes worse, and when you eat high-calorie food, the result is that you eat more calories than you consume, and people are of course easy to get fat.
The third breakfast recipe is: a bowl of small wonton and a spiced tea egg. Grain-based foods such as oatmeal or corn flakes are preferred as staple foods, because they contain appropriate amounts of protein, vitamins and minerals, followed by foods rich in cellulose. Only in this way can we achieve "the main and auxiliary complement each other, the balance between dry and thin, and the collocation of meat and vegetables".
In addition, there are also several home-cooked breakfasts:
Example 1: brown sugar and sesame sauce rolls, soy milk, spiced quail eggs, lettuce leaves, and pickles with eight-treasure sauce.
Example 2: Gold and silver rolls, milk, anchovies (or lobster sauce fish, or spiced smoked fish, crispy crucian carp), two kinds of oil and salt (carrots and mung bean sprouts), and fermented bean curd.
Example 3: steamed bread, cake, milk, boiled eggs, coriander and fresh onion mixed with dried bean curd, pickles.
Example 4: red dates and yellow corn flour cake with sesame sauce, rice porridge, salted duck eggs, mixed with dried persimmon pepper and shredded spicy pickles.
Example 5: bean paste buns, milk, western-style fried eggs (eggs, minced onions, minced fresh mushrooms, minced ham and intestines), fried shrimps (shrimps, coriander, diced onion), and sliced cucumbers.
The movement of human brain and nerve cells must rely on sugar to provide energy, and the calories provided by breakfast account for 30% of the whole day's calories, so we should eat some starchy foods, such as steamed bread, bread and porridge. Protein food: To maintain abundant energy, people should eat a certain amount of protein for breakfast. Therefore, there should be eggs, meat floss, bean products and other foods in breakfast. It is best to have some cold vegetables, vegetable salads, fruit salads and so on in breakfast. In this way, vitamins can be fully supplemented.
If you really have no time to take care of breakfast one day and leave home with an empty stomach, you should never indulge your stomach to be invaded by "junk food" such as drinks, cookies, chocolates and hot dogs. Emergency should also choose healthy and fast food. You might as well make a small drawer in your desk, and instant nutritious fortified cereals, dried apricots, raisins, sliced banana seaweed, dried sweet potatoes and other healthy foods can play an emergency role at any time. It would be better if you could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it would be good to bring a fruit from home.
Porridge is not only rich in nutrition, but also an excellent carrier of other nutritious foods. Any food mixed with porridge is beneficial to the digestion and absorption of nutrients. In addition to being rich in carbohydrates, porridge also contains inorganic salts and various minerals, amino acids, glucose, vitamins and plant protein, and trace elements include phosphorus, iron, calcium, zinc, etc. Many nutrients are not provided by milk. Therefore, many mothers find that infants who often eat all kinds of rice porridge are much stronger than those who only eat milk or rice noodles.
Eating porridge can reduce calorie intake and prevent obesity. It is a natural diet food, which has the special effects of strengthening the spleen and nourishing the stomach, plays an important role in maintaining health, and can greatly reduce the incidence of "fashionable diseases" such as hypertension, heart disease and diabetes. The United Nations standard for longevity areas is that there are 75 centenarians per million people. In Rugao City, Jiangsu Province, among the population of1450,000, the number of centenarians has reached 172, and the number of elderly people over 90 has exceeded 4,000! This is closely related to the unique eating habits of the local "two porridge and one meal".
How to make some beauty porridge:
1, glutinous rice100g, jujube10g, wheat 20g, Paeonia lactiflora15g, and 2 spoons of honey. Boil wheat and Paeonia lactiflora in water for half an hour to remove residues, and then put the juice into a pot. After adding glutinous rice and jujube, add a proper amount of water for 3 hours and add honey. This porridge soothes the liver, softens the liver and strengthens the spleen, and has a good auxiliary treatment effect on the symptoms of short temper, depressed injury, crying, excessive sweating and heat.
2, 50 grams of longan pulp, peas 10 grams, 30 grams of peanuts, 50 grams of sword beans, 200 grams of glutinous rice, and a proper amount of brown sugar. Wash the glutinous rice, add longan pulp, peas, peanuts and sword beans, add water for 4 hours, and then add brown sugar. This porridge nourishes blood, calms the nerves, warms the spleen and warms the stomach, and is suitable for dizziness, fireworks, blurred vision, pallor, insomnia, MUBI, low libido, etc. Regular consumption will promote rosy complexion and bright eyes.
3. 200g of glutinous rice, 50g of peanut100g, 50g of black sesame and a proper amount of honey. Mud the peanuts and black sesame with a blender, add water to the glutinous rice for 4 hours, and add honey. This porridge nourishes blood, promotes hair growth, moistens skin and rejuvenates face. It is suitable for pelvic blood, thrombocytopenia, alopecia, gray hair, rough skin and bloodless face. Eating more can make people's skin color and hair bright.
4, 200 grams of glutinous rice, tofu 100 grams, 50 grams of vermicelli, and appropriate amount of salt and monosodium glutamate, cut the tofu into cubes, fry it in a pan, take it out, add water to the vermicelli and glutinous rice for 3 hours, and sprinkle with salt and monosodium glutamate. This porridge nourishes yin, nourishes fluid, softens skin and removes wrinkles. It is suitable for dry mouth, constipation, insomnia, porous skin and dry skin caused by dryness and heat. Regular eating will make the skin moist and full of energy.
5. 200 grams of glutinous rice, water-soaked kelp 1 00g, orange peel10g, pepper, salt, and a little monosodium glutamate. Chop kelp into minced glutinous rice and cook for 3 hours. Cut orange peel into a pot, cook for1hour, and sprinkle with pepper, monosodium glutamate and salt. This porridge can reduce blood fat and make you fit. It has a good effect on hysteromyoma, breast fibroma, ovarian cyst, early and middle stage of breast cancer, hyperlipidemia, hypertension, obesity, etc., and it is good to eat lightly and keep healthy.
6. 500 grams of wax gourd, 200 grams of glutinous rice, 50 grams of pork belly and a little salt and monosodium glutamate. Peel the wax gourd and seeds, cut it into cubes, grind the pork belly, cook it with glutinous rice in water until it is thin, and sprinkle with salt and monosodium glutamate. This porridge is tender and delicate, promotes diuresis and eliminates phlegm. Regular consumption can relieve cough caused by phlegm heat, yellow phlegm, dysuria, facial edema, coarse pores, pigmentation, roughness and oily skin, and make facial skin tender and smooth.
Authentic preserved egg lean meat porridge
[porridge ingredients]: lean meat 1 piece (pork tendon is the best), 2 preserved eggs (lead-free preserved eggs),
Ginger 1 piece, enough water and proper amount of oil and salt.
Operation process:
1.Pick rice: It is best to use northeast rice for porridge, that is, round and short pearl rice, and the porridge cooked is particularly soft.
2. Marinate the porridge rice in advance: after about half a bowl of rice is washed clean, mix well with 2 tablespoons of oil, 1 half teaspoon of salt and a little water (2 teaspoons) and marinate for at least half an hour. Don't worry, although a lot of oil is used, the oil will volatilize in the process of cooking porridge, making the rice cotton rotten, so it is not greasy.
3. Porridge meat should be boiled in boiling water to remove fishy smell, or salted: lean meat or salted lean meat should be used for porridge, and a whole piece of meat should not be cut (I usually use a piece of pork about the size of a palm,1~ 2 cm thick, and pork tendon meat tastes better if conditions permit). If you cook porridge with lean meat, first cook the lean meat slightly with boiling water, and then wash it; If you like to cook porridge with salted pork, you should marinate the salted pork one day in advance. The methods are as follows: rinse a piece of pork, wipe it dry, sprinkle 2 ~ 3 teaspoons of salt, evenly spread it on the meat, and marinate it in the refrigerator for 12 hours or more before it can taste.
4. The water for cooking porridge should be fully boiled before putting the materials: put a lot of water in the big soup pot and boil it before putting the materials. Put the meat and ginger slices first, and don't turn down the fire. When the meat is in boiling water, the outside part is cooked and hard when heated, which seals the gravy inside, so that the meat doesn't taste bad after cooking porridge. Then when the water boils again, marinated rice and a chopped preserved egg, and the first preserved egg is chopped and cooked with rice, the preserved egg will melt and blend into the taste of porridge.
5. First big fire, then small fire, and the heat should be sufficient: the water is boiling. After the ingredients are added, first boil for 20 minutes, and then turn to low heat for 1 half an hour. When the heat is sufficient, the porridge will be soft and easy to digest.
6. Texture treatment of porridge: After cooking on low heat for 1 half an hour, chop up the second preserved egg, fish out the lean meat cooked in porridge at the same time, use chopsticks to pull and tear it into silk, put it back into porridge with the second preserved egg, cook it for the last half an hour, and then turn off the fire. The second preserved egg was added to the porridge half an hour before the fire was turned off. In half an hour, the second preserved egg could be cooked without lime smell, and at the same time, it became soft and smooth. When eating porridge, preserved eggs could be eaten, and the meat kept a certain flavor because it was boiled, and it was especially delicious after being shredded.
The porridge cooked in this way does not need salt, it is delicious, and it is easy to digest. If the porridge is a little sticky, please don't use a spoon to pull the sticky skin on the bottom of the pot, or the porridge will smell burnt. We usually put a light spoon at the bottom of the pot to cook with porridge. When the water boils, the small spoon is also driven to prevent the porridge from sticking to the bottom.
When you are hungry, your stomach is empty. The food you ate last time has been digested in the gastrointestinal tract, and you can no longer provide enough energy for human activities. There are three kinds of nutrients that can provide energy for human body. One is protein, which is rich in meat and eggs. The second is the fat rich in fatty foods; Third, China people eat more cereals, which contain a lot of carbohydrates. Protein, fat and carbohydrate can be converted into heat energy in human body to provide energy for various physical and mental activities. Protein's main function in human body is not to provide energy, but to supplement the growth and consumption of human organs. It is a bit uneconomical to use protein as the main supply nutrient of energy; Fat can provide a lot of energy for the human body, but a large amount of intake of fatty foods will have other adverse effects on the human body; The best choice is the carbohydrate in the cereal we eat most often as the main energy supply component in breakfast.
After being digested in the human gastrointestinal tract, cereal enters the blood in the form of starch and other sugars to provide energy for the human body. When people are hungry, there is less sugar in the blood, which will lead to "hypoglycemia" such as fatigue and dizziness. Although different kinds of cereal with the same amount contain the same amount of carbohydrates, the digestion and absorption speed in the body is different. Foods with slow digestion can be more resistant to hunger. These foods can make energy slowly enter the blood and provide energy for a long time.
A: There are three kinds of nutrients that can provide energy. They are protein which is rich in meat and eggs, fat which is rich in fatty foods and carbohydrate which is contained in cereals.
B: Although different kinds of cereal with the same amount contain about the same amount of carbohydrates, the speed of digestion and absorption in the body is different. The food with slow digestion can be more resistant to hunger.
Nutritionists use "glycemic index" to distinguish this difference in the process of cereal digestion, and take the glycemic index of glucose as 100 to measure the reaction of other foods in the process of digestion. Foods with "glycemic index" below 55 are more tolerant to hunger. This kind of food includes noodles, black rice porridge, barley porridge, corn flour porridge, corn grits porridge, vermicelli, tofu, and most fruits except known watermelons and pineapples. Steamed bread, bread and other staple foods made of refined flour are all foods with high glycemic index, but eating steamed bread with celery or beef containing more cellulose can greatly reduce the glycemic index of this complex diet. The blood sugar of foods with high glycemic index will drop to the level of fasting after people eat them 1 hour, or even lower than that of fasting. This is because the food with high glycemic index is not only digested and absorbed quickly, but also makes the level of blood sugar rise higher, prompting the pancreas to secrete a lot of insulin to reduce the high blood sugar. Foods with low glycemic index can not only make the pancreas secrete a lot of insulin, but also make the blood sugar drop slowly, and it takes 2~3 hours to reach the level of fasting, so it is more tolerant to hunger. Eating a low-glycemic diet can not only make you more hungry in the morning, but also have many other beneficial effects on your health. For example, it can protect the sensitivity of pancreas to secrete insulin, make diabetics better control their blood sugar, and help normal people control their weight.
A, foods and meals with low glycemic index digest slowly-they are more tolerant to hunger.
B, eating more hunger-tolerant food is more conducive to human health.
What foods are low glycemic index foods, and how do all kinds of foods combine into a low glycemic index diet?
A: foods with low glycemic index:
Noodles, macaroni, black rice porridge, barley porridge, cornmeal porridge, cornmeal porridge, vermicelli, lotus root starch, konjac, tofu and legumes, milk and dairy products, and most fruits except known watermelons and pineapples. Danone's leisure biscuits, milk crispy biscuits and sunshine breakfast biscuits.
B: complex diet of hypoglycemia index;
Steamed bread+celery scrambled eggs, steamed bread+sauce beef, cake+egg fried fungus, three fresh stuffed jiaozi, celery pork steamed stuffed bun, hard wheat flour and minced wonton, rice+fish and pork stewed vermicelli.
In addition to the foods and meals listed above, you can also master the following principles to select foods and meals with low glycemic index: 1, foods with high fiber and fat, such as corn and peanuts.
2. Foods made of larger plant particles, such as coarse bread and steamed bread.
3. The finer the processing and the higher the processing temperature, the higher the glycemic index of the food (Fuqiang flour steamed bread 88 and white bread 87).