The energy ingested at breakfast accounts for 30% of the energy required by the human body in a day, and it is difficult to replenish the lack of nutritional intake at breakfast in lunch and dinner. A balanced diet, healthy habits, and a nutritious breakfast habit every morning is everyone's daily "must" homework! The human body after a night's sleep, the body's stored nutrients and energy depletion, hormone secretion has been into a trough, the brain and the body's organs are difficult to cook, the memory function is in a sluggish state.
A nutritious breakfast, as if in the snow, can make the hormone secretion soon into the normal straight to the climax, to the brain cells waiting to feed the hunger and thirst for energy, to the deficit to be ingested by the body to make up for the necessary nutrients, and all of a sudden to bring us the body's energy, vitality and health, so that we are happy and wonderful day in the body with the most energy, the best state and the best nutritional level on the start.
Breakfast eat well, there are many to pay attention to, here, simply give you some outline.
1, the four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable extracts!
2, nutritional breakfast - the best content
More: whole wheat bread, steamed bread, porridge, grains, soy milk, skim milk, eggs, fruits and vegetables;
Less: fries, hamburgers, cakes, cookies, French fries, ham, instant noodles, carbonated beverages, soft drinks, etc.
Healthy choices: choose food rich in high-quality protein; choose to be rich in water, minerals, high fiber cereals; choose fruits and vegetables and soy milk skim milk and other fluid nutritional food; away from high oil, high sugar, high salt, high fat, high additives food.
3, a reasonable combination of programs:
Multiple small amounts, the main food can not be less, to have dairy products, eggs are also needed, fruit and vegetable fluids are very good.
Breakfast in three meals a day should be a variety of intake.
High-quality protein, vitamins and adequate water are indispensable to improve immunity.
Breakfast is not advocated in large quantities, but should be varied.
Meanwhile, according to their different preferences, breakfast can be divided into 3-5 kinds of food.
One, the staple food can not be less. Staple food mainly includes bread, steamed bread, noodles and so on, the general portion of about one or two, the body tall or physical exertion can be appropriately increased to two amount. Overall, the amount of breakfast staples should not be too large.
Two, to have dairy products. It can be milk, yogurt or soy milk. The portion of each meal can be about 250ml. If it is pregnant women, the elderly need to supplement more calcium through dairy products, should also be consumed at different times, should not be in the morning to drink all the dairy products needed for the day.
Three, eggs need. Daily intake of one egg should be guaranteed.
Four, moderate increase in liquid food. Mainly fruit juice, orange juice and other drinks, mainly to increase the intake of water-soluble vitamins.
Additionally, you can eat some cream, cheese, jam and so on according to your dietary habits.
4, to know, "milk + eggs" is not the perfect nutritional breakfast, which is only very adequate in terms of protein.
5, the last again to remind: nutritional breakfast of the four elements: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable essence