Chinese Nutrition Society in the "Dietary Guidelines for Chinese Residents" suggests that: the structure of a healthy breakfast for a family of three should include: cereals 300 to 500 grams, 400 to 500 grams of vegetables, 100 to 200 grams of fruits, livestock and poultry meat 50 to 100 grams of 50 grams of fish and shrimp, 20 to 25 grams of eggs, milk and dairy products 100 grams, beans and bean products 50 grams, 25 grams of fat.
Associate Professor Liu Jingfang reminded that breakfast is the most important meal of the day, and eating a nutritious breakfast is not only good for your health now, but also for your health in the future. Nutritious and healthy breakfast should include rich in high-quality protein, a variety of minerals and vitamins, the specific operation of an important indicator is that it should include grains and cereals, proteins and vegetables and fruits of the three major necessities, the lack of one.
At the same time, the breakfast firmly does not advocate greasy, because high-fat food will lead to insufficient blood supply to the brain, affecting the children and brain workers to work accurately. Eat too much greasy food in the morning, such as doughnuts, oil cake, chocolate, hamburgers, etc., the morning is easy to be sleepy, poor concentration, after frying flour, such as doughnuts, the nutrients in them are also destroyed. By the same token, if you eat eggs for breakfast, it is recommended that you try to choose boiled eggs rather than fried eggs.
What nutritionists eat for breakfast
Living in a hectic metropolis, most people can sleep in, too late to prepare, and many other excuses as a reason not to eat breakfast. So, let's see, nutritionists own breakfast is how to arrange and prepare? Maybe it can provide a reference for many white-collar workers or parents. Associate Professor Liu Jingfang described her own situation and many parents are the same, sleep late at night, work hard, can not help but want to sleep a little more in the morning, but she worked out a 10-minute breakfast preparation method, the solution to the whole family's breakfast nutrition.
The method is very simple, is to make sandwiches and drink milk, the night before to do a good white poached eggs or brined eggs, cut in half, cucumber slices, cherry tomatoes, washed, the next morning directly to the eggs / brined eggs, cucumber slices, cherry tomatoes sandwiched into two slices of bread. For the kid's portion, turn the shrimp rinds in the microwave before putting them in the sandwich for both calcium and protein, and the flavor is a little salty and crisp. If you want to flavor it, you can also put some ketchup on it. The whole process takes no more than 10 minutes, but the nutritional elements are all there. If you still don't have enough time, you can make the sandwiches the night before and just turn them in the microwave in the morning. A cup of milk and a slice of sandwich can be eaten by a child in less than 10 minutes.
It's a good idea to drink a glass of warm water after rinsing out your mouth and before eating, so you can replenish the water you've consumed over the course of the night.
Nutritional breakfast with a variety of methods
Of course, the choice of breakfast can be rich and varied, Liu Jingfang pointed out that as long as to meet the three major "necessary" principles, you can also play smart to do a simple and nutritious breakfast.
1. Yogurt + vegetable package / meat package + vegetables: yogurt is rich in lactic acid bacteria, the body's contribution is even greater than milk. But yogurt can not drink on an empty stomach in the morning, it is best to eat with buns, steamed bread and so on. If it is a vegetarian bun such as mushroom and vegetable buns, the nutrition is more complete; if you like to eat meat buns, you must add some vegetables and fruits, or replace them with vegetable juice and fruit juice, preferably freshly squeezed.
2. Eight treasures porridge: female white-collar workers if the conditions, you can do the night before eight treasures porridge, into the rice, red beans, peanuts, berries, etc., the next morning hot to eat, convenient and skinny.
3. lower blood sugar milk cereal: the cereal first with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family genetics.