Starchy staples mostly refer to carbohydrate-rich foods, such as bread, steamed bread, oats, mixed grains, etc., or starch-rich legumes, such as red beans, green beans, kidney beans, peas, etc., or starch-rich potatoes, such as potatoes, sweet potatoes, yams, taro, etc.. These types of food are very important in breakfast. Their main components are carbohydrates, which in the human body can be converted into glucose, which is the body's main source of energy. In addition, starchy staple foods are conducive to the secretion of digestive juices, which can promote digestion and have a protective effect on the stomach and intestines. Whether it is bread, steamed buns, buns, or steamed sweet potatoes, millet porridge, as long as there are one or two of them in the breakfast, you can effectively ensure the efficiency of the morning.
2. 100 grams or more of milk, at least half an egg, 20 grams of meat or fish, a cup of soy milk or a few blocks of tofu, the above high-protein foods, eat a kind of 15 points, eat two and more, 30 points.
The quality and quantity of protein in food and the proportion of various amino acids are related to the synthesis of various proteins in the human body and tissue renewal. Therefore, it is best to have milk, eggs, beans in two of the breakfast, they can not only provide sufficient protein for the body, so that breakfast nutrition is more comprehensive, but also can slow down the gastric emptying speed, prolonging the sense of satiety after meals, so that breakfast is more "anti-starvation". For example, the bread digestion speed, if eaten with milk, it will be much better. Eat alone steamed bread, rice is easy to hungry, if with eggs, soy milk, cooked meat, soy products, the sense of satiety will be enhanced.
3. There are vegetables in breakfast, 15 points; there are fruits, 15 points; both foods, 20 points.
A meal without fruits and vegetables, then the amount of dietary fiber is difficult to meet the body's needs, and potassium, magnesium and other nutrients is difficult to achieve a balance. But to busy modern people to do breakfast with fruits and vegetables, is not an easy thing. In fact, eat a bowl of vegetable salad, steamed bread, bread with a few slices of lettuce, cucumber, cooking noodles with some greens, or wash the fruit to take on the road to eat, are simple and easy way.
4. Breakfast with nuts such as pine nuts and almonds scores 15 points; with peanuts, melon seeds and other oilseeds, 15 points; and with both, 20 points.
Nuts are essential if you want breakfast to reach 100 points. Swap nuts such as melon seeds and peanuts eaten at night while watching TV to eat in the morning, 1 spoon of almonds, pine nuts or peanuts can improve the quality of breakfast, but also prevent obesity. In addition, nuts are rich in vitamin E and a variety of minerals, which is good for heart health.