Secondly, not eating breakfast will cause us to eat lunch, the body is in a state of extreme hunger, it is easy to eat, eat more. In addition, because of the fasting time is too long, when our body, perceived lack of energy, will move our body protein, over time will cause the skin state of aging flaccid, hair loss hair loss and so on.
Not eating breakfast also has an impact on the stomach, easy to stimulate the gastric mucosa, triggering gastritis. Therefore, do not eat breakfast or hurry on the road while eating breakfast is very bad, and eat a favorite and healthy breakfast, not only can improve our work, learning efficiency, but also enhance the sense of well-being.
Morning, noon and night 3:4:3
Breakfast is also the main meal of the day, but also to be comprehensive and rich in vegetables: protein: carbohydrates still follow 2:1:1.
Starchy staples such as all kinds of congee, wholemeal bread, oats, roughage buns, sweet potatoes and so on are good choices. You can replace the rice in the white porridge with oats, red beans, millet and other coarse grains and beans.
Milk, eggs, meat and other proteins can provide rich protein, vegetables and fruits with high dietary fiber content.
The calorie content of fried food is very high, 1 stick of doughnut is equal to 3 bowls of rice, so don't choose to eat fried food such as doughnut twist for breakfast. Outside to buy soybean milk are basically soybean milk powder blended, some even put a lot of sugar, drink more will lead to processed sugar intake exceeds the standard, so it is best to buy sugar-free soybean milk.
Regarding the omnivorous pancakes, it is recommended that you do not add thin crisps when eating, although thin crisps are really fragrant, but the fat is also really high ah. A piece of thin crisp is equal to about 1. 5 bowls of rice, replaced with tenderloin can add protein, and then add more vegetables, is a very healthy meal.
If you eat rice noodles and rice flour, it is recommended that when you eat, you need less noodles and flour, and add more vegetables and meat to supplement vitamins and protein.
Whole wheat bread is made from whole wheat flour made of bread, only when the content of whole wheat flour accounted for more than 64%, can be called real whole wheat food.
Compared to wheat flour, whole-wheat flour is not refined and is made from whole wheat, retaining the endosperm, bran, and germ of the whole grain. It also retains most of the B vitamins, minerals, and dietary fiber in wheat, which makes it more satiating and more nutritious.
The real whole wheat bread contains more crude fiber, the taste is very rough, without additives, whole wheat bread and even sour rot taste, but the price is slightly more expensive than wheat flour, the national acceptance is not high. So a lot of domestic whole wheat bread, generally only add a small part of whole wheat flour, some whole wheat bread, whole wheat flour accounted for even only 5%. The appearance of this type of bread is achieved by adding caramel or syrup to the wheat flour, so that when it comes out of the oven, the bread will also appear a light brown. Others are mixed with bran so that they are closer to real whole wheat bread in appearance and appearance. And these breads are not strictly whole wheat bread.
Choose whole wheat bread or look at the ingredient list.
If you can't accept the original taste of pure whole-wheat flour, you can also try a mixture of whole-wheat flour and wheat flour, provided, of course, that the ingredients inside the whole-wheat flour must be ranked first, although there is also wheat flour, but if there is no oil and no sugar, it is already too much healthier than the buttered bread, French bread and so on, and the calorie content of the bread is no less than that of French fries.
When shopping, try to choose the short ingredient list, which can reduce the intake of food additives. If the ingredients contain hydrogenated vegetable oils, do not easily buy, they will make the bread taste better, but also increase the risk of intake of trans fatty acids, both from the point of view of fat loss and health, the less the better.
If you can't accept the sugar-free version, the next best thing is the amount of sugar added in the ingredient list, which comes after water.
If, after trying, you still haven't found a healthy whole wheat bread that suits you, it's okay to choose white cut bread as your breakfast staple.
Many people may not think it matters much if they don't eat vegetables in the morning, but in fact, it is very important to have vegetables for breakfast. Because the office workers, in most cases, lunch is a point of takeout, cafeteria, or convenience stores to buy some food, sometimes it is difficult to supplement the amount of fresh vegetables, so breakfast at home can be supplemented with a part of the day's vegetables, and the remaining amount of evenly spread to lunch and dinner, then a day of 300 grams of 500 grams of vegetables will be very easy to achieve.
Tomatoes were originally grown in the desert areas of South America, a shrub, initially grew out of the fruit is very small and very bitter, and then the Mexicans began to cultivate tomatoes, so the cultivation of the most primitive varieties of tomatoes, is that we are now buying small tomatoes, also known as the saint's fruit, the scientific name of the cherry tomato. Later slowly cultivated a variety of varieties of tomatoes, including our usual buy big tomatoes (some places also called tomatoes). Tomatoes in the vegetable world, simply as versatile as eggs.
Large tomatoes are generally available in the vegetable section of grocery stores and supermarkets, and their sugar content is unlike that of fruits, which is generally about the same as that of kale, only 3%. Small tomatoes are often available in the fruit store, its sugar content is a little higher than the large tomatoes, but also a little sweeter. So you can eat it as a vegetable as well as a fruit.
The smaller, smaller tomatoes are much superior to the larger ones. Virgin fruit has 1. 75 times more vitamin C, 2. 33 times more vitamin E, and 1. 46 times more potassium ions than tomatoes. The main antioxidant substance in tomatoes, called lycopene, belongs to a kind of carotenoid, which has an important role in fighting genitourinary cancers, slowing down aging and many other aspects. It has been widely used in the field of food and health products, and is known as plant gold. So if you want to get the antioxidant benefits of lycopene, choose red tomatoes, the redder the tomato, the higher the lycopene content.
Raw tomatoes are low-calorie, and basically belong to the type of random food will not be fat, and complete retention of potassium, vitamin C, dietary fiber. Cooked tomatoes, if there is no control of oil, such as we usually do tomato fried eggs, if you also added sugar added a lot of oil, or easy to fat. But eat raw tomatoes, lycopene utilization will be slightly lower than cooked to eat, because cooked to eat can destroy the plant cell structure, promote the absorption of lycopene .
Lycopene is a fat-soluble nutrient that needs to be absorbed and utilized by our bodies with the help of oil. So If you eat raw tomatoes in the morning and want to improve the absorption of lycopene, you can drink a cup of whole milk or a small handful of nuts to help absorption . In addition, if your stomach and intestines are relatively fragile, eating fruit on an empty stomach or raw tomatoes will feel cold in the stomach, uncomfortable, or diarrhea, it is recommended to cook before eating.
Cucumber is obviously green, why is it called cucumber? Because the ancient people, generally have to wait until after the cucumber is ripe before picking and eating, the color of the mature cucumber, is yellow. And we modern people prefer crisp tender cucumbers, in fact, they are not fully mature.
Cucumbers, like eggplants, originated in India in tropical Asia. It was introduced in China during the Western Han Dynasty, more than 2,200 years ago, and then spread to the Mediterranean region about 1,000 years ago.
Cucumbers are characterized by fresh crispness and juiciness, with a water content of 95. 8%, but the sugar content is very low, only 1%-2%, much lower than tomatoes. Every 100g of cucumber calories is 16 kilocalories, only about half of the general vegetables. And cucumber in addition to some common vitamins, there is a substance called "malonic acid", can inhibit sugar in the body into fat, eat cucumber is equivalent to drink a little vitamin mineral water.
But the problem with the cucumber diet is that you can only eat cucumbers, or eat a lot of cucumbers and not eat or eat less other foods.
The most simple and practical method, or 211 diet, that is, vegetables: protein: staple food, in accordance with the ratio of 2:1:1 to eat, there is no single food can make us thin, through the adjustment of dietary structure, balanced diet, we can naturally thin down, and will not rebound.
Like tomatoes, cucumbers and such low-calorie and easy to store and carry and make the ingredients, should become we eat a regular meal, vegetables is difficult to reach 50% of the case of supplementation.
Cheese is also called cheese, cheese, cheese, cheese, just the difference between the Italian translation and the phonetic translation. Cheese can be considered one of the world's earliest processed foods, the earliest origin is more than 5000 years ago in Central Asia and the Middle East, at first people just to save and carry extra milk, and then inadvertently found that fermentation of this semi-solid food is quite tasty. Cheese is also a traditional food for nomads in the northwest of our country, called milk tofu in Inner Mongolia, milk cake in Xinjiang, and milk lumps when dried.
Cheese is actually a super-concentrated milk, about 10 kilograms of milk, can be fermented to generate 1 kilogram of cheese, the protein, fat, calcium, vitamin A, B2, and other nutrients can be up to 7-8 times the fresh milk. Cheese is rich in high-quality protein, because after fermentation, it is easier to be digested and absorbed by the body than the protein in milk, and the calcium content of cheese is very high, as a snack for children in the growing period, it is really suitable.
According to the amount of calcium intake, it is recommended that we drink 300g of milk or an equivalent amount of dairy products per day, that is, 50g of cheese, to meet the day's requirements. And the difference between 300g of milk and 50g of cheese, both in terms of fat and calories, is not much, while the same weight of butter or cream is close to three times the calories of cheese.
Cheese in the production process, most of the lactose will be discharged with the whey, and some of the remaining lactose also formed lactic acid through fermentation. So if you're usually prone to diarrhea with milk, you won't have that problem with cheese.
How to buy cheese
Cheese is categorized into natural cheese and reconstituted cheese according to how it is processed. Natural cheese is mainly composed of milk, different strains of bacteria and seasonings. So the list of ingredients is only: milk, rennet, microorganisms (lactobacilli, molds, yeast), salt.
The vast majority of slices and cubes of cheese that you see in the supermarket are reconstituted cheeses, and although their taste may be more acceptable than natural cheese, their nutritional value is not as good as that of natural cheese, and because of the addition of cream, the fat content is often very high, and it is this type of cheese that we should be wary of foods that make us fat. Even if it's labeled as child-friendly, we have to give it up. 90% of the cheese in convenience store sandwiches is likely to be recycled cheese.
So it's best to go for natural cheese.
Chinese breakfasts include congee, soymilk, doughnuts, big cake rolls and rice balls.
Whether it is KFC's beef and egg congee, or McDonald's chicken congee with skin and egg, or a few other congees, they all have the same problem, that is, the congee is almost all staple food with only a little bit of side dishes, and the protein content is too little, and fresh vegetables are almost none.
And they are tied to the package, are also porridge + fritters combination, fritters are starch + grease products, very detrimental to weight loss. So you can order a single porridge and add an egg and fresh vegetable cup.
If you love to drink porridge, it is recommended to do at home, in addition to balanced nutrition, but also not easy to get tired of eating, after all, the range of options for fast food restaurants is too small. Our current rice cookers also have the function of timing porridge. The night before you can make a reservation, wake up in the morning to prepare such as celery and shrimp thrown in, brush your teeth, a pot of nutritionally balanced and delicious celery and shrimp congee is ready, you can feel free to replace their favorite vegetables and proteins, congee + beef and vegetables and so on. (Porridge + meat + vegetables)
Plus soybean milk, breakfast store to buy soybean milk are basically soybean milk powder blended, if you can feel the soybean milk is very sweet, that is put a lot of sugar, if you want to lose weight, it is recommended to drink sugar-free soybean milk, or switch to a lower calorie, higher protein milk.
Big cake rolls and rice balls, compared to the porridge nutrition to be balanced a lot, which has both staple food and meat, but also wrapped in cucumber and shredded potatoes, eat a can top a morning, not easy to hunger, but strictly speaking, vegetables are still on the low side, need to pay attention to is to eat a big cake rolls and rice balls, remove the inside of the crispy thin or crispy fried dough oh.
Western-style breakfast . KFC Western-style breakfast is mainly Panini, Panini is actually a traditional Italian sandwich, McDonald's is McMuffin, burgers. McMuffin is actually a kind of burger, the difference is that it is made of fiber-rich wheat and cornmeal, so it is healthier compared to the burger.
Among the better ones are the custard-egg McMuffin and the cheesy chicken panini , **** the same point is that it is protein-rich, relatively low in calories and fat, and healthier than other smoked and cured meats and bacon. The kind of cheese sandwiched inside the burger, called cheddar, is usually golden brown. But there's a ****ing same drawback in that there are no vegetables, so you'll also need to order a fresh-veggie cup, or bring a little bit of your own.
The Western side dishes and drinks include hash browns and coffee. Crispy potato pancakes are not recommended, of course, they are all fried starch. If you can accept black coffee, with Americano is a good choice, because only 4 kilocalories per cup, almost negligible. If you really can't accept it, the second choice is a latte , from the point of view of fat loss, the calories are lower compared to the other ones, and not too sweet.
Chinese full meal and Western full meal, it is not recommended to point, because a full meal of calories is too high. A girl's calories a day is about 1800 kilocalories, the proportion of breakfast 30%, if you want to better fat loss, then eat 7 points or 8 points full, that is, 400 kilocalories almost. But a whole food calorie is basically 600 kilocalories, which is already more than half.
The breakfast store's soybean milk, basically is soybean milk powder blending, but also added a lot of sugar. If you don't get sugar-free soy milk, and you don't want to do it yourself, what should you choose?
There is a perfect substitute, which is tofu brain, also called douhua. After a night's sleep, in addition to the stomach inside the empty, the body is also seriously dehydrated state, so breakfast is best to eat with dry and thin. The water content of the tofu brain accounts for 90%, and soy milk, in addition to replenishing protein, can also give us water.
The southern bean curd brain and the northern bean curd brain, eat differently. There is a sweet and salty dispute
Usually eat a bowl of tofu brain, about 200-300g or so, if you eat the original tofu brain, do not add any seasoning, the calorie can be very low, only the normal tofu 1/3, it looks like we ate a whole bowl, but in fact, will not be fat at all.
The north of the bean curd brain, are generally added to the marinade, the portion of solid, full of a big bowl. The ingredients inside the marinade are also rich and varied, there are yellow cauliflower, fungus, eggs, and meat froth, etc., but these calories are not high, so even with the marinade of the tofu brain, 100g is only 48 kcal, only 17 kcal more than soybean milk.
In some places, the salty tofu brain without marinade, but will add chili oil, sesame oil or sesame sauce, these calories are too high, you can ask the boss to change to soy sauce, vinegar or chili sauce, such a low-calorie condiment.
Tofu brain to the south, many of them become sweet flavor, also called sweet bean flower, listen to the name like a delicious dessert. It is usually flavored with honey, syrup or sugar, and some add some small ingredients, such as honey beans, roasted cactus and even taro balls, which are often found in desserts. Sweet bean flower calories mainly depends on the amount of sugar, generally a bowl of sweet bean flower, need to add about 20g of sugar, 1g is 4 kcal, that is, 80 kcal, this calorie is not low.
So if there is no way to accept salty tofu brain, you can choose to add half sugar. If you don't mind the taste so much, you can still eat salty tofu brain to reduce fat a bit more.
Nuts usually refer to seeds with hard shells that can be eaten. They are generally divided into two categories. We often eat tree nuts, such as: walnuts, almonds, cashews, hazelnuts, pistachios, macadamia nuts, etc., and a class of seeds, such as: peanuts, sunflower seeds, pumpkin seeds.
Look at the calorie comparison chart of nuts alone, the fat content is really high, basically more than 50%, most of the calories per 100g in the 500-600 kcal, is about 5 times as much as rice, so open up and eat, eat more to get fat is sure. Especially macadamia nuts, fat content and calories compared to other nuts but also a cut, so like to eat macadamia students, want to reduce fat must be controlled to eat. It is recommended to eat only about 10g of nuts per day, that is, a small palm, in order to satanic wood, for example, is about 8-10 pcs.
In addition to the shortcomings of high calorie, nuts are really a class of nutritional structure is very perfect food. Although the fat content inside the nuts is high, but the vast majority are good unsaturated fatty acids, which can reduce the risk of cardiovascular disease. And nuts are rich in protein, the content of 12% to 22%, breakfast is usually less than two meals intake of protein, so nuts as a small part of the supplement is really convenient. For example, grab 3 walnuts or a handful of almonds, you can get 3g of protein, and then with a cup of milk and an egg, plus the protein in the main food to complete the breakfast protein intake goals.
Nuts contain natural antioxidants, vitamin E, is an indispensable ingredient in our fight against aging, to maintain healthy skin. In addition, nuts and coarse grains, vegetables, contain a lot of dietary fiber, can delay the arrival of hunger, so that we eat breakfast is not so easy to hunger.
How to eat
Eat nuts need to pay attention to is that if put for a long time, easy to oxidize and deteriorate, in addition to lead to a decline in nutritional value, but also produce aflatoxin and other one of the strongest carcinogens known to mankind, once found that there is a taste of haram or mildew, do not want. It is best to buy the original flavor of the nuts, do not buy fried, salted or sweetened flavored, such as fried peanuts, amber walnuts, honey almonds, salt-baked cashews and so on.
Supermarkets are sold inside the independent small packages of raw nuts, is a good choice. A small packet is usually 25g of mixed nuts.
The nutritional value of each type of nut varies, such as almonds in the common nuts, vitamin E content is the richest, you can beauty. Battenwood The most fiber in the diet, and pistachios are excellent in vitamin B1 and potassium, it is difficult to say which nut is the most nutritious, so it is best to mix and match. In order to improve the taste, independent small packages of nuts inside often also added some dried cranberries and dried blueberries, so the weight of the real nuts and the recommended amount of about the same, both convenient to carry, but also easy to control calories.
Nuts are very versatile in the breakfast world and do not need to cook, we can add it to oatmeal, yogurt, or like our recipe today, feel free to sprinkle a little bit of breakfast on the done, save time and effort.
Eating a little bit of nuts every day and sticking to it for a long time can really lead to more health. But if you eat a lot of them at once, or only eat them once in a long time, it doesn't make much sense . In fact, the same goes for other foods such as vegetables and proteins
Calorie list from high to bottom
TOP1 Salad dressing? 724kcal/100g
TOP2 Mayonnaise? 700 kcal/100g
TOP3 Peanut butter? 600 kcal/100g
TOP4 Strawberry jam? 197-256 kcal/100g
TOP5 Blueberry jam? 181-250 kcal/100g
TOP6 Yellow mustard? 84kcal/100g
TOP7 Ketchup? 83kcal/100g
We usually eat a small spoon of sauce about 10g-15g or so, the same weight of the dipping sauce, calorie ranking top3, basically equivalent to a bowl of 100g of rice calories, and ketchup and yellow mustard sauce, only about 10kcal, a difference of a whole 10 times.
Salad dressings are mainly made with a lot of eggs and oil, and many have up to 80% fat. Mayonnaise is made by emulsifying vegetable oil with egg yolks and has a fat content of 70%. The star of peanut butter is, of course, the peanut, which is also high in fat.
About ketchup
In contrast, ketchup is not only good for fat loss, but also an excellent ingredient.
The proudest nutritional value of tomatoes is lycopene, which has 3.2 times the antioxidant power of beta-carotene and 100 times the antioxidant power of vitamin E. The redder a tomato is, the better it is at reducing fat. The redder the tomato, the highest lycopene content, tomato sauce is usually dark red, is because the lycopene content is very high.
If you buy pure ketchup, that is, the ingredient list only "tomato" this kind of ingredients, or "concentrated tomato paste" and "water", no added salt, sugar, preserved fruits and vegetables. There is no added salt, sugar, dried fruit syrup and various food additives. Eating one spoonful a day can achieve the amount of 7.5mg lycopene in half a kilogram of tomatoes.
Tomato sauce in addition to eating bread and pasta when used, but also into the dish, for the original and tomatoes with cooking dishes, you can increase the unique sweet and sour taste of tomatoes. For example, tomato scrambled eggs, tomato brisket, tomato base hot pot, and then add some ketchup will be more intense. The organic acids in tomato sauce also give the dish a brighter color. For example, potatoes, eggplant after cutting is easy to oxidation browning and dark color, tomato sauce in the organic acid can hinder the browning occurred.
Yellow mustard sauce , it is almost as low in calories as ketchup, so it is also highly recommended. If you have eaten SUBWAY probably not unfamiliar with this kind of yellow mustard sauce, it can make the sandwich eat more moist, smoother and richer in flavor. Yellow mustard and Japanese food eaten in the green "mustard", not the same, the flavor is not so spicy, the texture is also much softer, not at all nose.