Does your breakfast make you energized, or does it make you drowsy the more you eat?

We have summarized the four major types of breakfast that modern people often eat. After reading it, you will know how to eat it in the best way.

Shaobing and fried dough sticks people? The sesame cakes, fried dough sticks, egg cakes, carrot cakes, fried dumplings, etc. sold in soymilk shops all have the problem of high fat content.

However, people will be wary when eating fried dough sticks and egg pancakes that can see oil on the surface. However, most people are often fooled by sesame seed cakes, thinking that sesame seed cakes are baked and the surface is not shiny, so they must have less calories and fat.

This is not necessarily the case.

?The reason why sesame cakes taste crispy and delicious is because a lot of oil is added when making them.

A sesame seed cake has about 230 to 250 calories, of which about 25% comes from fat. In addition, soy milk is also a medium-fat food, so the amount of fat in this combination is really high.

?The protein quality of sesame seed cakes and fried dough sticks is quite good when paired with soy milk. Soy milk is rich in lysine but lacks methionine. On the other hand, sesame seed cakes and fried dough sticks are just the opposite. They lack lysine but are rich in methionine.

Acid, the two complement each other.

However, too much fat makes most nutritionists give this type of breakfast a low rating.

?As for the calories and fat content of rice balls, it is even more scary. The main problem lies in the deep-fried dough sticks, pork floss, etc. in the bread, which also contain high levels of fat.

A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories. If paired with a cup of soy milk or milk, the total calories will exceed 700 calories. It is more suitable for heavy-duty workers to eat occasionally.

Suggestion: This type of breakfast is high in calories and fat, so it is best to eat it in small amounts, no more than once a week, and the lunch and dinner of the day must be as light as possible, and do not eat fried, fried, or stir-fried foods.

This type of breakfast also lacks vegetables, so you need to add more in the other two meals.

Depending on personal habits, you can eat one portion of fruit, or you can skip it in the morning and have one portion each at noon and afternoon.

Most takeaway soy milk contains too much sugar, so it is recommended to buy unsweetened clear milk and then add the right amount of sugar yourself.

When eating sesame seed cakes or fried dough sticks, it is recommended to pair them with soy milk instead of rice milk, because rice milk is still a rice product, and like sesame seed cakes and fried dough sticks, it lacks lysine and has poor protein quality.

The sesame seeds sprinkled on sesame seed cakes cannot usually be chewed by us. After swallowing, the sesame seeds stick to the stomach wall, which can easily cause stomach pain in some people and may even cause gastric inflammation. Please be careful when eating.

Bread and milk people? Many people often eat pineapple bread, red bean bread, and butter bread for breakfast, and then drink a bottle of milk, sometimes with coffee.

Because it is convenient and hassle-free, many families use this mode for breakfast.

Stuffed bread tastes delicious, but nutritionists believe that whether it is salty or sweet, it contains a lot of fat, contains too much sugar, and is exquisitely processed, so it has low nutritional value and is not suitable for breakfast.

?The disadvantage of a breakfast with too much sugar is that it makes your blood sugar rise quickly and drop quickly, and it will drop to a low level, so before 10 o'clock in the morning, your energy may start to decline.

?The breakfast combination should include both carbohydrates and protein, and it is best to eat complex carbohydrates, such as whole wheat bread, oatmeal, etc., as blood sugar is relatively stable.

?Toast bread seems to be relatively "safe". It is not filled with fillings and is not sprinkled with powdered sugar. However, if the bread is delicious, there must be enough oil, especially fresh milk toast, egg toast, etc. that taste smooth and smooth.

Add more oil when making.

?As for the butter, jam or peanut butter spread on toast, peanut butter has high calories and fat, so it is better to spread it less.

It is recommended that children and adults over two years old switch to low-fat milk or skim milk to reduce their total fat intake in a day.

?Stuffed bread is high in calories and fat, so don’t eat it often.

If you want to eat something sweet, you might as well choose to spread 1 teaspoon of jam on toast.

?In addition, it is recommended to frequently change the sauce used on toast, avoid spreading butter (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) or jam (accumulating sugar) every day, and spread it less.

?It is a more appropriate choice to spread peanut butter, butter or a piece of low-fat cheese on two pieces of toast, and then drink a bottle of low-fat milk or yogurt.

?If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, the nutrition will be more balanced.

?Porridge and side dishes people? Most of the people who eat porridge and side dishes are elderly.

Comparatively speaking, this type of breakfast is not too high in fat, but nutritionists believe that the pickles and fermented bean curd served with porridge have low nutritional value, are too salty, and have too high sodium content.

In addition, preservatives may be added to processed foods, which may harm the liver and kidneys if eaten regularly.

Nutritionists also point out that some elderly people or vegetarians only eat porridge with pickles and fermented bean curd, which lacks protein and is not an ideal way to eat.

Recommendation: A bowl of slightly thick porridge is only about half a bowl of dry rice, so it is recommended to eat 2 to 3 bowls at one meal, otherwise you will easily feel hungry before noon.

When eating porridge, you can eat a poached egg or a portion of lean meat. Vegetarians can choose to eat a piece of tofu or dried tofu, vegetarian chicken and other soy products to get protein. As for tofu and pickles, they should eat as little as possible.

In addition, add a plate of fried vegetables to make this breakfast a balanced meal, and the potassium in vegetables can help the body excrete sodium.

If students or office workers buy salty porridge from the breakfast cart, this kind of porridge does not contain much meat and is relatively thin. The gastric emptying time is short and it is easy to feel hungry.

It is recommended to add tea eggs or drink a bottle of milk to increase protein intake.

Take two servings of fruit every day (one serving is about the size of a baseball or a flat bowl), so you can eat one serving of fruit for breakfast according to your personal habits, but it is not recommended to drink fruit juice that is too high in calories.