breakfast
Nutritionist egg yolk pie can't be breakfast.
Egg yolk pie is soft and delicious and convenient to eat. Many people like to use it as a convenient breakfast. Even many mothers think it is nutritious and easy to digest, and often regard it as a healthy snack for children. However, what nutrition is in the egg yolk pie? Is it a proper breakfast?
Experts say that the protein content of egg yolk pie is generally low, so it can't be used as a source to supplement protein. The daily protein requirement of adult manual workers is 65g for women and 75g for men, and the protein requirement for breakfast is 20-25g. However, eating 100g egg yolk pie (usually about four) can only supply 4-6g protein, which can't meet the nutritional needs of breakfast at all. In contrast, eating steamed bread made of 1 a 100g flour or three slices of whole wheat bread in the morning, plus 1 an egg, can provide 18g protein, as well as a considerable amount of vitamins A, D and various B vitamins. Add a little side dish or fruit, and the nutrition will be more comprehensive.
In addition, egg yolk pie also contains some "shortening", that is, hydrogenated vegetable oil. Hydrogenated vegetable oil not only contains a lot of saturated fatty acids, but also produces certain trans fatty acids during processing. If trans fatty acids are ingested too much, it will increase the risk of cardiovascular disease and breast cancer.
After eating egg yolk pie, it is best not to eat foods containing trans fatty acids, such as wafer, omelet, crisp bread, cake, coffee partner, etc. Also eat less fried food and greasy food, and control the total fat in a day. Because this kind of food will raise blood sugar and blood fat, and the feeling of fullness under the same calorie is relatively low, people who need to control blood sugar, blood fat and weight should try to avoid eating it.
Good food for breakfast.
At the same time, according to your different preferences, breakfast can be divided into 3-5 kinds of food.
First, the staple food cannot be less. The staple food mainly includes bread, steamed bread, noodles, etc. Generally, the weight is about one or two, and those who are tall or physically exhausted can appropriately increase it to two or two. Generally speaking, the staple food for breakfast should not be too large.
Second, there must be dairy products. It can be milk, yogurt or soybean milk. The serving size of each meal can be about 250ml. If it is, when the elderly need to supplement calcium through dairy products, they should also drink it in different periods. It is not advisable to drink all the dairy products they need in the morning.
Third, the needs of eggs. You should ensure the intake of one egg every day.
Fourth, increase liquid food in moderation. Mainly fruit juice, orange juice and other drinks, mainly to increase the intake of water-soluble vitamins.
In addition, you can eat some cream, cheese, jam and so on according to your eating habits.
You know, "milk+eggs" is not a perfect nutritious breakfast, which is only sufficient in protein.
Finally, once again: the four elements of nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable essence!
Breakfast collocation
General nutritional breakfast needs: 1, fruits: lettuce salad, tomato, apple 2, drinks: orange juice, kiwi fruit juice, soybean milk, milk 3, staple food: bread, porridge, pasta 4, side dishes: side dishes such as cold kelp 5, nuts such as walnuts and almonds before lunch to meet the dietary needs in the morning, but these people generally.
Five points for attention in healthy breakfast.
1. Time attention
The best time: medical research has proved that it is most appropriate to have breakfast at 7: 00 to 8: 00, because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If breakfast is earlier, the quantity should be increased accordingly or lunch should be advanced accordingly.
Step 2 drink water for breakfast
Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing, and they are in a physiological water shortage state after getting up for breakfast. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. But don't drink too much water before breakfast.
3. The heat supply should be appropriate
The amount of various nutrients in breakfast should generally account for about the whole day's supply. Among them, for nutrients that may be insufficient in lunch and dinner, such as energy and so on, breakfast should be appropriately increased. And the thickness is matched, so that the composition ratio of eight essential amino acids in food protein is more balanced and the nutrition is complementary.
Step 4 cook
It is necessary to pay attention to not only individual physiological characteristics, but also everyone's appetite and taste. It is best to have hot porridge, hot oatmeal, hot soybean milk, hot milk, hot coffee and hot tea, and avoid drinking iced coffee, iced black tea, iced juice, etc., and eat less fried food.
5. Acid and alkali foods should be properly matched.
Many people are used to eating only steamed bread, fried food and soybean milk for breakfast. Although the above-mentioned foods are rich in carbohydrates, protein and fat, they are all acidic foods. If acidic foods are excessive in the diet, it will easily lead to acidic blood, causing physiological acid-base imbalance in the body, and calcium deficiency can often occur. Therefore, if you can eat some fruits containing alkaline substances, you can achieve the balance of dietary acid-base and nutrients.
Recommend 5 nutritious breakfasts
Breakfast recipes 1
Buy: steamed buns, soybean milk, dried bean curd, salted duck eggs and fresh oranges.
Production: heat two small steamed buns, cut salted duck eggs in half, eat half of them, take 50 grams of dried tofu and put it on a plate, cut the fresh orange, and eat it with 250 ml of soybean milk.
Breakfast recipe 2
Buy: sandwich bread, floss, peanut butter, breakfast milk, tomatoes.
Production: Take two pieces of sandwich bread, spread a spoonful of peanut butter on one piece, spread about 20 grams of floss on the other piece, and add a tomato slice in the middle. The consumption of milk is 250 ml.
Breakfast recipe 3
Buy: whole wheat bread, sausage, yogurt, egg root cucumber.
Production: Take two or three slices of whole wheat bread, cook the eggs, then take 1/2 cucumbers, cut them into small strips, add a little salt, add a sausage, and drink 200ml of yogurt.
Breakfast recipe 4
Buy: hamburger bread, cheese, jam, breakfast milk, nutritious cereal, kiwi fruit.
Production: cut the hamburger bread in half, spread a spoonful of jam and add two pieces of cheese in the middle; A slice of kiwi fruit can be added to bread or eaten directly. Pour milk into a cup and add some nutritious cereal to drink.
Breakfast recipe 5
Buy: bean paste bag, soybean milk, fermented bean curd, eggs, apples.
Production: heat two small bean paste buns, cook the eggs, take a small amount of sufu, and eat it with soy milk and apples. The consumption of soybean milk is 250 ml.
Tips: A good breakfast can make us energetic and healthy all day. Therefore, friends who are still eating egg yolk pie for breakfast should stop doing so and eat it according to the nutritious breakfast I recommend, so that they will be healthy.