Here are four breakfast options:
Corn and wheat pancakes sprinkled with raisins can be replaced by: cereal breakfast sprinkled with strawberries or peaches; Half a bagel or meat muffin with jam can be replaced by: whole wheat pita with peanut butter; Brown sugar hot wheat breakfast can be replaced by blueberry oatmeal; Frozen waffles coated with syrup can be replaced with: 1 eggs, 1 whole wheat toast, 1 apples.
Breakfast is very important for us, not only to eat, but also to eat well. When is the best time to have breakfast? What are the matching skills for breakfast?
When is the best time to have breakfast?
People often say that a year's plan lies in spring and a day's plan lies in morning, so morning is very important to us. Therefore, it is very important to have a good breakfast. In fact, many people in life don't eat breakfast, either at the wrong time or in the wrong mix. So, today I will introduce you to the best time to have breakfast.
The best time for breakfast
Have breakfast at seven. In the morning, the sun rises slowly and the body gradually wakes up. By about 7 o'clock in the morning, the gastrointestinal tract has fully awakened and the digestive system has begun to operate. At this time, eating breakfast can effectively digest and absorb food nutrition. Full marks breakfast should include at least three kinds of food: cereal, such as noodles; Animal food, such as meat, eggs and dairy products. There are also vegetables and fruits rich in vitamin C, which can supplement dietary fiber. It would be more perfect if one or two nuts were added.
Extra food 10: 30. At around 10: 30 in the morning, the metabolic rate of human body becomes faster, and most people often feel a little hungry. At this time, it is necessary to eat a few extra meals to replenish energy, especially for students, office workers and other brain-using people, which helps to concentrate and maintain efficient study and work. You can eat a cucumber or tomato, drink half a cup of milk, 1 small bottle of yogurt, two or three pieces of dried bean curd or a handful of nuts. It is worth noting that after adding meals, lunch should be reduced according to the amount of food.
Usually, it is more appropriate for people to have breakfast 20 to 30 minutes after getting up at around 7 o'clock, because people have the strongest appetite at this time. There should be a certain interval between breakfast and Chinese food, usually about 4 to 5 hours, which means breakfast is best between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or have lunch earlier. In addition, it is more reasonable to drink some water before breakfast after getting up.
Some people eat breakfast earlier, on the one hand, to catch up with school and work, on the other hand, older people are used to getting up early, so the breakfast time is naturally advanced to five or six in the morning. Studies show that eating breakfast so early is not conducive to the digestion and absorption of the stomach.
In the process of sleeping at night, most organs of the human body have been fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and they really enter the rest state in the early morning. If you eat breakfast too early, it will affect the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. Especially in the elderly, the secretion of digestive enzymes in the stomach, intestine and pancreas is reduced, and the digestive absorption and metabolic functions are reduced. If you get up early and have the habit of doing morning exercises, eating breakfast immediately after getting up will inevitably affect the gastrointestinal function, which is also unfavorable for morning exercises.
After a night's rest, the human body consumes a lot of water, so it is often found that when you get up in the morning, you are in a state of water shortage. You should drink a glass of water first to replenish your body's water and prevent the occurrence of diseases.
Element: grain+protein+fruits and vegetables.
The Nutrition Society of China suggested in the Dietary Guide for China Residents that the healthy breakfast structure of a family of three should include: 300-500g of cereals, 400-500g of vegetables, 0-200g of fruits/kloc, 50- 100g of livestock and poultry meat, 50g of fish and shrimp, and 20-25g of eggs.
Experts remind that breakfast is the most important meal of the day. Eating a nutritious breakfast is not only good for your health now, but also good for your health in the future. A nutritious and healthy breakfast should include rich and high-quality protein, various minerals and vitamins. There is an important indicator in the specific operation, which is to include three necessities, namely, grain, protein and vegetables and fruits, all of which are indispensable.
At the same time, greasy breakfast is strongly discouraged, because high-fat food will lead to insufficient blood supply to the brain and affect the accuracy of children and mental workers. Eat too much greasy food in the morning, such as fried dough sticks, oil cakes, chocolates, hamburgers and so on. It is easy to get sleepy and lose concentration in the morning. Nutrients in fried flour such as fritters are also destroyed.
Breakfast is not suitable for greasy food. If you eat eggs, try not to eat fried eggs. You might as well eat boiled eggs.
Various collocation methods of nutritious breakfast
Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, yogurt+vegetable bag/meat bag+vegetable: yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than that of milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.
3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.
A reasonable breakfast framework should include the following three types of food:
One is cereal rich in carbohydrates, such as bread, steamed bread, flower rolls, bean bags, rice porridge, noodles, cereal, steamed bread, wonton, biscuits and so on. Carbohydrate is the main source of glucose in the blood, the most direct, fastest and cleanest supplier of energy needed by the brain, and also indispensable for nutritious breakfast.
The second category is rich in protein foods, such as milk, yogurt, eggs, salted duck eggs, soybean milk, ham and meat. If there is only the first food for breakfast, but there is no second food (rich in protein), then the glucose concentration in the blood will drop rapidly and lose its stamina, that is, glucose will be consumed before noon, so it is not enough to eat bread, steamed bread, porridge and other foods for breakfast.
However, excessive intake of protein will increase the metabolic pressure of internal organs, such as kidneys. Whey protein is a digestible high-quality protein, which can get twice the result with half the effort for supplementing protein.
The third category is fresh vegetables, fruits or juices rich in vitamins and minerals. This is an improvement in the quality of breakfast. Breakfast can be served with vegetables or fruits, which will be more conducive to balanced nutrition.
Breakfast is not suitable for eating.
It is worth noting that don't eat too many fried foods such as fried dough sticks, oil cakes and fried cakes for breakfast. Although you will feel full after eating, due to excessive intake of fat and cholesterol and long digestion time, you may feel that you can't concentrate all morning, which may easily cause blood to accumulate in the digestive system for too long, resulting in reduced cerebral blood flow. In addition, the meal time is also very important. Generally speaking, people have the strongest appetite after 20 to 30 minutes of exercise after getting up, and breakfast is the most suitable.