Choose your own meals according to the needs of different ages and physiques (don't eat fried food early in the morning). Generally speaking, you must eat breakfast.
In the morning, the most nutritious things that are easy to digest and absorb, such as steamed bread, millet porridge, an egg, a glass of milk and a plate of light cucumber, are light and refreshing. Especially in summer, it is best not to eat some fried foods, such as fried dough sticks, sugar paste, meat and, very greasy things, it is best not to eat in the morning. The most important thing for Taoist health is lightness and tasteless.
Older people should generally eat light food, such as milk and eggs, which are suitable for all ages. Young people like fried dough sticks, soy milk and so on.
eat less in the morning, such as noodles, noodles and steamed bread. Porridge, steamed buns, milk, bread, soybean milk, fried dough sticks, etc., according to your own taste.
breakfast should be vegetarian and light, and can be selected according to local eating habits and personal tastes, such as soybean milk, milk tea, fruit juice and other drinks. If possible, it can be paired with staple bread, steamed bread, steamed buns, fried dough sticks or cakes. For example, in the breakfast of Hanzhong people in southern Shaanxi, dough sticks (cold noodles) and vegetable tofu are more common.
Many friends are concerned about breakfast. How to eat breakfast is healthier?
Most of my friends' breakfasts are sloppy, because especially office workers are pressed for time. Breakfast may be either milk and bread at home, and eggs are too lazy to cook, or we may just buy an omelet and pancakes outside and eat them. In fact, breakfast is as important to us as lunch and dinner. As the saying goes, "A day's plan lies in the morning", and we often like to arrange our work and study in the morning, so the nutrition and calories needed in the morning may actually be. There is also a saying that breakfast is like a king, lunch is like a nobleman, and dinner is like a beggar. Breakfast is not required to be full, but it must be diverse and nutritious, just like a king. Lunch is rich and full, and dinner is not too demanding.
In order to ensure the nutrition of breakfast, protein, which is indispensable for synthesizing hormones, enzymes, organs, muscles, etc., must be ingested adequately. Eggs and milk, which are the most common excellent sources in protein, are good choices. protein in eggs is "whole protein" and is called the model of all protein, because its absorption rate is the highest, reaching over 97%. The absorption rate of protein in milk is also backward, which can be as high as 94%. They are rich sources of high-quality protein, and they are also recommended by dietary guidelines for daily intake. Milk/dairy products are 3g (about 25ml of milk) and eggs are 1~2 per day. Some friends basically only have staple food for breakfast, such as a steamed bun, a steamed bun, a sesame seed cake, a bowl of porridge or a bowl of jiaozi Chaos. In fact, the nutrition is not balanced, carbohydrates account for a high proportion, protein and fat account for a low proportion, and the supply of minerals and vitamins is less.
With egg milk, staple foods are also indispensable for three meals. Staple foods mainly supplement glucose energy for us to maintain our physiological and sports needs. Generally, we may eat steamed bread, steamed buns, pancakes, glycogen and other staple foods, but most of these staple foods are made from flour and rice, such as finely ground and processed wheat flour, or finely processed rice. These staple foods lose most of the wheat bran components, and dietary fiber and vitamin B family lose more, among which starch is more likely to be converted into glucose and enter the blood, which makes the sugar rise faster, and the satiety is not strong. To optimize the staple food, we can choose "combination of coarse and fine". For example, in rice congee, we use coarse grain porridge, eight-treasure porridge and steamed bread. We eat miscellaneous grains steamed bread, wowotou and white noodles. We can also use potato foods, such as sweet potato, potato and yam, instead of white rice. Eating like this can make up for the loss of dietary fiber, improve satiety and stabilize blood sugar.
If we want to further optimize breakfast, we can also eat some fruits, a small amount of nuts, and fruits should not be eaten more. Many friends may chew an apple and eat two bananas in the morning, which will also lead to unbalanced nutrition and more sugar intake. It is recommended to eat about 2g of fruit, which may be the weight of half an apple. Nuts should not be eaten more. It is recommended to eat less than 1 grams per day, and it may be a small handful. To be exact, it may be the weight of 1 almonds and 8 almonds. These foods can consolidate the intake of minerals and are rich in dietary fiber, which is also beneficial to health.
what to eat in the morning? According to your physical condition, you can have a cup of milk, an egg, a cake, miscellaneous grains porridge, soybean milk fritters and pancake fruit in the morning.
With the development of society, the quality of life of every household in our country is constantly improving. Unlike before, I couldn't even eat a meal. Therefore, our requirements for eating are becoming more and more demanding and better. Then the most important thing for us to eat more than three meals a day is breakfast. Why do you say that? As the saying goes, eat well early, eat well in the middle and eat less late.
the time to eat in the morning is very demanding for our body. Intake of nutrients is also the most absorbed.
[kiss] 1. Generally, the first thing to do when you open your eyes in the morning is to drink a cup of warm water. This is very helpful to human health, and it can also help to start the preparation of various digestive organs.
[kiss] 2. Be sure to have eggs and milk and a proper amount of staple food.
[kiss] 3. If you still have time, you can do some simple intake of vegetables and fruits to provide all kinds of nutrients needed by the human body
[kiss] 4. You must have a balanced breakfast.
It varies from person to person. I am born in Nanjing after 6. According to my physiological memory, it is better for me to eat soybean milk, fried dough sticks, eggs, porridge, steamed bread, sweet potatoes and pancakes for breakfast.
I eat breakfast at home, and I make it myself. Milk and eggs are indispensable, and children grow up and can't cope casually. Eating zucchini omelet, soybean milk, apples, pears, corn porridge and stir-fried spinach stalks on Monday, does it satisfy the energy in the morning? The next day is zongzi, boiled eggs, and purple yam. On the third day, eggs, corn and eggs are very simple and can be cooked in one pot. Zongzi is brought from my hometown and can be eaten after reheating. Fried eggs, add two cakes, the cakes are made of jiaozi, and the remaining dumpling wrappers are rolled together, fried in a pan until both sides are golden, and then brushed with sauce. This is my daughter's breakfast, and she goes out at six o'clock every day. Mix noodles and add fried eggs. Fried jiaozi and jiaozi are all made by myself. I usually eat and cook them now, and there is a cooking machine to grind the stuffing, which is very quick. Stir-fried rice rolls, boiled eggs and scalded cauliflower are the breakfast of the day. Isn't it very simple? Isn't it nutritious for children to have a bottle of milk with each person? Fried eggs, flour cakes and vegetables, don't want to live noodles, roll cakes, you can buy hand-grabbed cakes. I made my own cakes, which don't look good, but they taste good. The dishes wrapped in them are shredded pork, fried green peppers and shredded potatoes. Is it very appetizing? In the first picture, the potato is fried with eggs and a little flour. The potato is shredded, and the eggs are stirred with flour. Then it is fried in a pan until both sides are golden. It is no problem not to repeat it in a month, but not in a week. The key is that children like it.