What you eat for breakfast is critical in a day. Why? Because, the human body after a night of digestion and absorption, get up early, there will be a sense of hunger. Therefore, the brain and each organ of the body, are in urgent need of supplemental nutrients, so that we can maintain the composition of normal cells to maintain the normal functioning of the body to continue life.
It is recommended that you eat breakfast like this
(1) cereals and potatoes to eat, for example, a bowl of mixed grain rice or pasta, steamed bread, rolls, cakes, etc., but pay attention to the amount of adult per person per day should be intake of cereals, potatoes, mixed legumes 250-400 grams, of which, 50-150 grams of whole grains (including beans), fresh potatoes 50-100 grams (including beans), fresh potatoes 50-400 grams (including beans), fresh potatoes 50-100 grams (including beans). ), 50-100 grams of fresh potatoes.
(2) Vegetables and fruits in moderation. In 1600 ~ 2400kcal energy needs level, the recommended daily intake of vegetables per person should be 300-500 grams, 200-350 grams of fruit. Because, vegetables and fruits are good sources of dietary fiber, micronutrients and plant compounds. It is recommended that dark green vegetables make up more than half of the overall vegetables. Fresh fruits, provide a variety of micronutrients and dietary fiber.
(3) Fish, poultry, meat, eggs and milk in moderation. The recommended daily intake of poultry and livestock meat is 40-75 grams. Aquatic products such as: fish, shrimp, crab and shellfish, they are rich in high-quality protein, lipids, vitamins and minerals. It is very beneficial for boosting immunity.
(4) Moderate intake of soybeans, nuts and dairy!
It is recommended that dairy, beans encourage more intake. Because, they are good sources of protein and calcium. Nutrient density is high. It is recommended to consume 300 grams of fresh dairy per person per day.
Soybeans include: soybeans, black beans, green beans, we often see, tofu, dried tofu, soymilk, dry tofu (i.e., qianzhang) and so on. Recommended soybean, nut products intake of 25 to 35 grams. Nuts include: peanuts, sunflower seeds, walnuts, hazelnuts and so on. This is the amount in the "palm of your hand".
Warm tips:
(1) The above is the recommended amount of a day, if you want to calculate the amount of breakfast, there is a ratio, that is: 3: 4: 3, that is to say, breakfast 3: Lunch: 4 dinner: 3. You can also regulate their own, breakfast ate food, for example, an egg, you ate for breakfast, that lunch and dinner will not eat. In short, master the amount of the day can be.
(2) Never because of the breakfast idle trouble, time is tight, and do not do, rush time do not love to eat. That is to the body buried a "time bomb", do not eat breakfast, or eat the wrong breakfast, the body is harmful.
(3) It is recommended that in the cooking process , less salt, less oil, sugar control, oil no more than 25-30 grams per day, salt intake no more than 6 grams per day.
Consumption of edible oils to eat in rotation, more moderate intake of flaxseed oil is appropriate, because, flaxseed oil is rich in omega-3 series of fatty acids, a ~ linolenic acid (ALA), absorbed by the human body into the conversion of DHA and EPA, blood cleansing, detoxification, intelligence: to increase the role of the human body's immune system. In particular, it is beneficial to cardiovascular diseases.
A day's plan lies in the morning, a year's plan lies in the spring. A good life begins with a nutritious breakfast, and a healthy body begins in March. I wish you! Body times great! Healthy weight!