The plan for the day lies in the morning, which shows that the morning of the day is very important. Only by eating well in the morning can people have full energy to face the whole day of work and study. So how to match a nutritious breakfast that can provide us with enough energy for a day of study and work? So what is the most nutritious breakfast to eat in the morning? What's good for breakfast?

1. Food choices for breakfast

1. Carbohydrates

Carbohydrates are the main source of glucose in the blood and are the most direct source of energy needed by the brain. The fastest and cleanest provider, indispensable for nutritious breakfast. Foods rich in carbohydrates are cereals, including steamed buns, pasta, etc.

A high-quality breakfast should contain these foods

2. Protein

If there is no protein in the breakfast, the glucose concentration in the blood will drop quickly and lose stamina. , that is to say, the glucose has been exhausted before noon. Foods rich in protein such as milk, yogurt, soy milk, eggs, meat, and soy products.

3. Vitamins and minerals

Vitamins and minerals improve the quality of breakfast. Adding vegetables or fruits to a convenient breakfast is more conducive to nutritional balance. Foods rich in vitamins and minerals include fresh vegetables, fruits or juices.

2. Principles of a healthy breakfast

1. Light

A breakfast that is too greasy will cause gastrointestinal burden and can also lead to high blood lipids. If you really can't resist the temptation, once a week is not a bad idea. Breakfast is still more suitable for a light but nutritious diet, and try to consume as little fried food as possible. Some people like to eat fried dough sticks for breakfast. In fact, it is not necessary, but don’t eat too much at one time, and try to only eat them once a week.

2. Low calorie

The amount of breakfast consumed depends on your body type and age. However, it is more appropriate to consume 400 to 500 calories, which takes up about one day. One-quarter of the required amount. But you can try to add more sugar.

Recommended healthy breakfast menu

The Chinese Nutrition Society recommends in the "Dietary Guidelines for Chinese Residents" that a healthy breakfast structure for a family of three should include: 300-500 grams of cereals and 400 grams of vegetables. -500g, 100-200g of fruits, 50-100g of livestock and poultry meat, 50g of fish and shrimp, 20-25g of eggs, 100g of milk and dairy products, 50g of beans and soy products, oil Class 25g.

3. Taboos about eating breakfast

(1) Fruit for breakfast

Many white-collar workers often replace breakfast with fruits and vegetable juices in order to lose weight. Although fruits and vegetables are rich in fiber, which is helpful for cleansing and detoxifying the intestines, it does have the effect of losing weight. However, most of the sugar in fruits is simple sugar, which can be directly absorbed and provide the energy needed by the body. However, the energy it can provide is limited and cannot meet the needs of morning work. Moreover, just eating fruits will make you hungry, which will make you eat more calories.

(2) Instant noodles for breakfast

For the sake of convenience, some white-collar workers rely on a cup of instant noodles to last the entire morning. However, most instant noodles are fried and have a high fat content. Moreover, the soups often contain MSG, which can be harmful to your health if eaten in excess. At the same time, dehydrated vegetables in instant noodles cannot provide vitamins and fiber, and eating too much is more likely to cause constipation.

(3) High oil and high calorie

Busy white-collar workers may buy a fried dough stick and go to work because of time constraints. However, the fat content of fried dough sticks is very high, with 220 calories per fried dough stick. At the same time, youtiao is a high-temperature fried food. After being fried at high temperature, it absorbs a lot of oil. The oil content seriously exceeds the standard, nutrients are destroyed, and carcinogens are produced. Therefore, white-collar workers should not eat youtiao for breakfast for a long time.

In addition, most white-collar workers like to buy breakfast at Western-style fast food restaurants. However, the amount of oil in the meat, chicken wings or French fries in burgers seriously exceeds the standard, and eating them will seriously accumulate into fat. Moreover, there is only a thin piece of lettuce in the burger, which does not provide enough vitamins to meet the body's needs.