zǎocān
Breakfast: food eaten in the morning, also known as: breakfast / breakfast
Scientific breakfast five notes:
●Time to be the best medical research has proved that 7:00 to 8:00 am to eat breakfast is the most appropriate, because this is when people's appetites are most vigorous. Breakfast and Chinese food to interval about 4-5 hours is good. If breakfast is earlier, then the quantity should be increased accordingly or the lunch should be advanced accordingly.
●Before breakfast should drink water people after a night's sleep, from urine, skin, breathing consumed a lot of water and nutrients, breakfast after getting up in a physiological state of dehydration. If only eat regular breakfast, far from replenishing the physiological water shortage. Therefore, do not get up in the morning in a hurry to eat breakfast, and should immediately drink 500-800 milliliters of cool water, both to replenish the overnight loss of water, but also to clean up the intestinal tract. But don't drink more water before breakfast.
Not eating breakfast is harmful to the body, not eating breakfast has the following major hazards:
1. Not eating breakfast energy is not concentrated, depressed. After a night of digestion, the dinner eaten the day before has been consumed almost, the body's glycemic index is low, at this time if you do not eat breakfast to supplement energy, will make the glucose for energy brain cells are not enough energy, people will be tired, difficult to concentrate and memory loss symptoms, slow reaction.
2. Not eating breakfast is easy to aging. Do not eat breakfast the body will use the body's stored glycogen and protein, over time will lead to dry skin, wrinkles and anemia. Breakfast provides energy and nutrition in the whole day's energy intake occupies an important position, do not eat breakfast or breakfast quality is one of the main reasons for the whole day nutritional intake is insufficient.
3. Skipping breakfast can easily lead to enteritis. Do not eat breakfast, lunch is bound to eat a lot because of hunger, the digestive system is overburdened for a moment, and do not eat breakfast to disrupt the activity of the digestive system, easy to suffer from gastrointestinal diseases.
4. Not eating breakfast increases the chance of cardiovascular disease. Because after a night of fasting, the human blood platelet viscosity increases, blood viscosity increases, blood flow is slow, obviously increasing the risk of stroke and heart disease. Slow blood flow is easy to form small blood clots in the blood vessels and block the blood vessels, if the blockage is the coronary artery, it will cause angina or myocardial infarction.
5. Not eating breakfast is easy to get fat. Do not eat breakfast, Chinese food is bound to eat more, the body digestion and absorption is not good, the most likely to form subcutaneous fat. The body will be affected by the body shape.
What is the best breakfast?
Generally to salty and sweet with, to eat fruit or drink juice.
Children's breakfast: children is the peak period of growth and development, focus on supplementing rich protein and calcium is quite important. First of all, we should eat a small amount of high sugar content of food, in order to prevent dental caries and obesity. If conditions permit, children's breakfast is usually a cup of milk, an egg and a slice or two of bread as the best. Milk can be alternated with fruit juice and other beverages. Bread can sometimes be replaced with cookies or steamed buns.
Breakfast for teenagers: Teenagers develop faster, often muscle, bone growth, especially need enough calcium, vitamin C, A and other nutrients to help the body grow and develop. Therefore, a suitable breakfast for teenagers is a cup of milk, a fresh fruit, an egg and two taels of dry points (mainly steamed bread, bread, cookies and other carbohydrates).
Breakfast for middle-aged people: people to middle age is "eventful", shoulder work, family, two major responsibilities, the physical and mental burden is relatively heavy, in order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus, etc., but also to maintain a low-calorie, low-fat. You can choose skim milk, soy milk and other beverages, food is relatively simple, but do not eat doughnuts, more sweet (added sugar) and other grains, general buns, bread can be, but the bread does not add the kind of oil on the good. You can also choose to eat a fruit. If you want to eat eggs, do not eat the yolk.
Breakfast can also be eaten with some vegetables, such as vegetable buns and so on, fruit and vegetables are different. In addition, if you eat some vegetables, the nutrition is even better. Including onions, green vegetables, radish '''''''' but do not need too much, as long as some of the food portion of the exchange over the line, fruit can also be. As for the drink has 200ML-250ML is good.
Nutritionist what to eat for breakfast
Living in the stressful and busy metropolis, most people can use sleep, too late to prepare and many other excuses as a reason not to eat breakfast. So, let's see, nutritionists own breakfast is how to arrange and prepare? Maybe it can provide a reference for many white-collar workers or parents. The method is very simple, is to do sandwiches with milk, the night before, do a good job of poached eggs or halogenated eggs, cut in half, cucumber slices, cherry tomatoes, washed, the next morning directly to the eggs / halogenated eggs, cucumber slices, cherry tomatoes sandwiched between the two slices of bread. For the kid's portion, turn the shrimp rinds in the microwave before putting them in the sandwich for both calcium and protein, and the flavor is a little salty and crisp. If you want to flavor it, you can also put some ketchup on it. The whole process takes no more than 10 minutes, but the nutritional elements are all there. If you still don't have enough time, you can make the sandwiches the night before and just turn them in the microwave in the morning. A cup of milk and a slice of sandwich can be eaten by a child in less than 10 minutes.
It's a good idea to drink a glass of warm water after rinsing your mouth and before eating to replenish the water you've consumed over the course of the night.
Nutritional breakfast with a variety of methods
Of course, the choice of breakfast can be rich and varied, as long as to meet the three major "necessary" principles, you can also play smart to do a simple and nutritious breakfast.
1, milk + vegetable package / meat package + vegetables: yogurt is rich in lactic acid bacteria, the contribution of the human body is even greater than milk. But yogurt can not drink on an empty stomach in the morning, it is best to eat with buns, steamed bread and so on. If it is a vegetarian bun such as mushroom and vegetable buns, the nutrition is more complete; if you like to eat meat buns, you must add some vegetables and fruits, or replace them with vegetable juice and fruit juice, preferably freshly squeezed.
2, eight treasure congee: female white-collar workers if the conditions, you can do the night before eight treasure congee, into the rice, red beans, peanuts, berries, etc., the next morning hot to eat, convenient and skinny.
3, blood sugar milk cereal: the cereal first with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family genetics.
Spring is the season of vigorous growth and development of children, many children eat lunch at school, richness is difficult to ensure, so the role of breakfast is particularly important. Experts urge all parents to be diligent, get up a quarter of an hour earlier, prepare a rich, nutritious breakfast for your child, so that he can "pull fast with the wind".
Recommended breakfast recipes for a family of three Option 1
Monday: 3 bottles of milk (227 ml each) with 90 grams of cereal, bread with strawberry sauce and cheese (200 grams of bread, 50 grams of strawberry sauce and 3 slices of 30 grams of cheese)
Tuesday: 3 bottles of milk, 3 rolls (50 grams each), 3 cakes (25 grams each) and a pear (150 grams)
Three bottles of milk, 3 rolls (50 grams each), 3 cakes (25 grams each) and a pear (150 grams).
Wednesday: 3 bottles of yogurt (600g), 3 quiches (each containing 25g of eggs and 75g of wheat flour), 1 large apple (150g)
Thursday: 3 bottles of milk (227ml each) with 90g of grains, 3 meat buns (50g each), 3 bananas (300g)
Friday: 3 bottles of milk, 3 pieces of sandwich bread ( each containing two slices of bread 50g, two sheets of lettuce 50g, chicken breast 20g), 3 pancakes (50g each), 3 oranges (150g)
Saturday: 3 bottles of rice congee (100g of round-grained polenta), 3 fried eggs (120g), 3 siu mai (75g), 3 vegetable buns (150g), 3 bottles of yogurt (600g)
Sunday: 3 bottles of milk ( 227ml per bottle) with 90g of cereal, 75g of ham sausage, 3 breakfast breads (50g each), 3 bananas (300g)
Healthy Breakfast Tips
1. Eating breakfast when you get up is prone to indigestion, and it is usually better to eat it 20 to 30 minutes after getting up.
2. People who have the habit of waking up early, breakfast can be arranged to eat after 7 o'clock better.
3. Don't eat too fast just because you're in a hurry, so as not to damage your digestive system.
4. Breakfast should also be timed, otherwise it will affect digestion and absorption.
5. Food eaten after breakfast is not a substitute for breakfast, so it is unscientific to skip breakfast and rely on additional meals.
6. Parental role model is very important, only parents take the lead to eat a nutritious and healthy breakfast, the child will develop good breakfast habits.
Healthy Breakfast Program 2
Week 1: Bread (cake) Jam (butter) Holland eggs Milk Cilantro Carrots Shredded Tofu.
Week 2: black flour biscuits (baklava) fritters wontons soy beans with garlic.
Week 3: hot cakes, pineapple (ham), soymilk, shrimp, carrots and carrots.
Week 4: rolls, meat loaf, fried peanuts, tofu brains, dried shrimp and celery with almonds.
Week 5: fried steamed buns, boiled nuts, egg noodles, hot and sour cabbage.
Week 6: pancake 馃子 卤豆腐干 小米粥 芥蓝黄豆.
Sunday: fried rice with three kinds of food, egg soup (soy milk), sweet and sour cabbage.
Breakfast may add some honey
Israel, known as the "land of milk and honey", people's breakfast must be accompanied by honey. In Germany, there is a special "honey milk" products for sale, people as a breakfast often in short supply. In the "Kingdom of Milk" in the Netherlands, milk and honey are inseparable. In the United States, small packages of honey for breakfast is often in short supply.
Honey is the best source of carbohydrates for the human body, and it mainly contains natural monosaccharides - levulose and dextrose. These monosaccharides have a high caloric value and can be directly absorbed by the body, while milk, despite its high nutritional value, but low caloric value, drinking milk alone is not enough to maintain the normal life activities of the body, a number of nutritionists analyzed that the best complementary food with milk first push honey.
What are the benefits of eating breakfast?
The nutritional contribution of breakfast to the body needs no elaboration, and its impact on learning ability and behavior has also been confirmed in recent years. An expert study on the test scores of 1,000 elementary school students in grades 3-6 pointed out that students who ate breakfast did better than those who did not eat breakfast. And the amount and content of breakfast is also related to academic performance.
For adults, eating breakfast can also help with weight maintenance. A survey of 52 obese women reported that eating breakfast reduced the amount of fat consumed and the number of snacks eaten throughout the day. But many people who want to lose weight go into the misconception that breakfast is the way to lose weight.
Breakfast is also linked to blood cholesterol. Two experiments have reported higher blood cholesterol in people who don't eat breakfast than those who do. A study of young people aged 9 to 19 reported that those who ate a high-fiber breakfast had lower blood cholesterol than those who didn't.
What should I eat for breakfast?
It depends on your age, activity level and health. A growing young person or pregnant woman can have a full breakfast of, for example, bread, eggs or meat, juice and milk. Adults should only eat bread, buns, skimmed milk, fresh fruit or fruit juice. Eggs are a very nutritious food, so for fear of taking too much cholesterol, an average of 3 eggs per week is sufficient. If you like to eat salted pork or sausage and other high-fat, high saturated fatty acid meat, occasionally, is not bad.
Breakfast shouldn't be the same every day, and there's no need to stick to the rules. Eat leftovers from the first night in the morning, eat yogurt and fruit, eat fried rice, noodles can be.
Chinese breakfast, whether it is rice and salted vegetables, or soybean milk bakery doughnuts, in nutrition are not very good. If you like to eat thin rice, you can add millet or red beans red cooking, the concentration should not be too thin. This can increase the amount of protein, minerals and fiber. Accompanied by small dishes such as soy sauce in addition to appetizing, too much sodium, nothing good, should be added meat floss, eggs, loose eggs, salted duck eggs and so on, or peanut rice, dried tofu, etc., can also increase the protein. If there is still space in the stomach, you can add fruit. If you like to eat soybean milk burritos and fritters, you can also add eggs, or accompanied by leftovers from the first day, fish, meat, vegetables can be. It is ideal to end with fruit.
As the saying goes, eat a good breakfast, eat a full lunch and eat less for dinner. Nutrition experts pointed out that it is very important to eat a nutritious breakfast every day for good health. In order to allow the masses to eat a safe breakfast, the state put forward a healthy and nutritious breakfast "assured breakfast project", has been in Beijing, Shanghai, Jinan, Nanning and other more than 10 cities to promote.
After a long night, the glucose stored in the human body has been consumed, which is urgently needed to replenish energy and nutrition. However, many people do not pay attention to the consumption of breakfast, often just eat a little, or simply do not eat. This does save you a lot of trouble, but it may make you feel less energized throughout the day, and it will also have an extremely negative impact on your health.
Experts believe that whether or not to eat breakfast, how with breakfast varieties, the impact on human health are extremely important. Many working people due to the morning work time is more urgent, developed the habit of not eating breakfast, and some people even if you eat breakfast, but also very sloppy, eat breakfast nutritional composition is not balanced, the health situation is worrying.
Not eating breakfast is equal to chronic suicidal habits. Do not eat breakfast: foreign medical experts found that not only will not eat breakfast will hurt the stomach and intestines, so that people feel tired, upset stomach and headache, often do not eat breakfast, but also very easy to produce gallstones, and especially easy to make people look "old". People who do not eat breakfast for a long time, dry skin, easy to produce wrinkles, early aging. At the same time, because of the breakfast from the previous day's dinner time is too long, the stomach wall is particularly easy to corrosion and cause ulcers.
Don't eat breakfast first of all will be mentally unstable, and affect the secretion of gastric acid, bile discharge, which will weaken the function of the digestive system, induced gastritis, gallstones and other digestive system diseases. Will also make people at lunch a strong sense of fasting and hunger, unknowingly eat too much food, excess energy will be converted into fat in the body, over time, fat accumulation in the subcutaneous, but lead to obesity. Not eating breakfast caused by malnutrition, but also lead to a decline in muscle resistance, prone to colds, cardiovascular disease and a variety of different diseases.
Not only does not eat breakfast hurt the stomach and intestines, so that people feel tired, upset stomach and headache, often do not eat breakfast, but also very easy to produce gallstones, and especially easy to make people look "old". People who do not eat breakfast for a long time, dry skin, easy to produce wrinkles, early aging. At the same time, because of breakfast from the previous day's dinner time is too long, the stomach wall is particularly easy to corrode and cause ulcers.
Additionally what to eat for breakfast is also very delicate
Recommended:
One, a cup of skim milk, toasted whole wheat bread two slices, a tomato.
Second, a bowl of gingernut and lotus seed porridge, a sandwich made of low-fat cheese, lettuce, bread and ham each slice.
Three, a bowl of small wontons and a five-spice tea egg.
Breakfast in different countries
German breakfast: the difference of salty bread
Standard: fried eggs, bread, vegetable or fruit salad, sausage or bacon
Breakfast in Europe and the United States is somewhat similar to the difference in Germany is not very big, and there is time to go to a cafeteria, but more expensive. At home, we eat more, jam spread bread (more salty bread), fried eggs, coffee, fruit juice, vegetable salad, fruit salad of your choice. There's a lot of meat, sausage or bacon on the table and it's all heavy on the flavors.
American breakfast: simple, popular and coming on strong
Standard: burger, milk, fruit, cereal
The American way of life is contagious all over the world, and most urbanites in America, Asia, and Australia are learning from them. Burger breakfasts have followed KFC and McDonald's to Beijing for many years, and commuters often choose to pass by a fast-food restaurant to buy a convenient burger, grab a cup of Coke, black tea, or orange juice, and head off to work.
Chinese breakfast: traditional, less and less
Standard: soy milk, doughnuts, wontons, buns, pancakes (north); river noodles, siu mai (south)
Chinese breakfast in the north seems simple, but in fact it has been very rich, and what we eat is more delicious. There are local specialties, buns and soymilk are popular throughout the country, while southerners have the habit of having morning tea. There are also places where people often eat noodles, various kinds of river noodles and rice noodles, with heavier flavors, sour and spicy or spicy.
Italian breakfast: play romantic, favored
Standard configuration: coffee, croissants, pasta, nuts
Italian breakfast is particularly fond of coffee, coffee is the majority of Europe and the United States can not get away from things, and even like black coffee. Generally speaking, may breakfast coffee, lunch coffee, dinner or coffee. In fact, many restaurants and cafes provide breakfast in the morning, the variety is very rich, croissants, buttered bread, a variety of snacks, dried fruit, and almonds, hazelnuts and other nuts crushed, kiwi fruit and PIZZA.
Thai breakfast: the shadow of southern China
Standard configuration: Thai rice noodles
To travel to Thailand, you can only eat a star breakfast at the hotel, the more high-end hotel, the more similar the breakfast, are bread, fruit, juice and so on. And Thai people often eat breakfast is a small stall store beef rice noodles, there is a special sticky sauce, pouring after the delicious. There are also those who like to eat soup rice in the morning with salted vegetables and crushed peanuts, which is closer to the tastes of southern China's Minnan region.
Japanese breakfast: the closest thing to China
Standard: milk, rice, pickles and miso soup
Japan's idea of "a glass of milk to strengthen a nation" is the reason why the overall height of their people has grown so much. Nutrition-conscious Japanese also have two ways of eating breakfast, the traditional type will eat some rice, with pickles and soup. Busy office workers do not have time to prepare if also often eat two slices of bread, drink some milk, just rush.
New breakfast sermon: look to the South to learn from the Yankees
"Nutritional starvation" is not a new idea nowadays, which means that breakfast is not nutritionally complete and rich. Looking at the breakfast traditions of various countries, we think we all need to look to the Southerners and take some time for morning tea. Their morning tea lasts from 6 a.m. until 11 p.m. and features a rich array of noodles, rice noodles, small steamed dumplings, fresh water vegetables, and authentic desserts.
In Guangzhou, I saw a lot of people leisurely enjoying slow food, devouring phoenix claws in black bean sauce and finishing with double-peeled milk or ginger milk. The American breakfast, on the other hand, is an evolutionary triumph for the hurried office worker, short on time, but well-rounded with vegetables, milk, carbohydrates and meat.
Nutritionist 100 healthy breakfast
Waking up from a night's sleep, the body's stored glucose has been consumed, which is urgently needed to replenish energy and nutrition. However, many people do not pay attention to the consumption of breakfast, often just eat a little, or simply do not eat. This does save time, but the impact on health is immeasurable, whether or not to eat breakfast, how to match the variety of breakfast, the impact on human health are extremely important.
Breakfast eaters
The dietary nutrition is particularly concerned about Ms. Chen, who is now fanatically in love with a vegetarian breakfast. "I use yeast powder, black sesame powder, milk powder, almond powder, barley powder, brown rice powder, raisins, etc., added together to brew a bowl of thick porridge, and then I heard someone say that eating fruit in the morning is gold, eating at noon is silver, and eating in the evening is copper, so I added fruits to the breakfast menu again." In addition, Ms. Chen's breakfast also includes a bottle of yogurt, a little lettuce, 1 hard-boiled egg, and two slices of toasted whole wheat toast bread. Because she ate so much for breakfast, Ms. Chen didn't feel too hungry by noon.
Nutritionist comment: Overall, this breakfast is rich and balanced. The yeast in the thick porridge is also a good source of B-complex vitamins, and this way of eating is a good choice for vegetarians.
Bakery doughnut family
More and more people to the Western-style breakfast closer to the magazine editor Ms. Zhang is still on the bakery, doughnuts with soybean milk, the traditional Chinese breakfast. "I used to eat doughnuts when I was a kid, but when I grew up I thought they were fried and unhealthy, so now I choose baklava for breakfast."
Nutritionist comment: Siu biscuits, doughnuts, turnip cakes and fried dumplings are all high in fat. Oil can be seen on the surface of the doughnut, people will be vigilant when eating, but usually think that the burrito is baked, the surface does not shine, calories and oil must be less, but the fact is not necessarily so. However, this is not necessarily the case. The reason why a baklava tastes so crispy and delicious is because a lot of oil is added when making it. A baklava has about 230-250 calories, about 25% of which come from fat, plus soy milk is also a medium-fat food, the amount of fat in this combination is really high. Eating burritos and doughnuts with soy milk is okay for protein, however, there is too much fat and it is of lower quality.
Nutritionist advice: This type of breakfast is high in calories and fat, and should not be eaten more than once a week, and the lunch and dinner on the same day must be as light as possible, so do not eat fried or pan-fried food.
This type of breakfast is as lacking in vegetables, so in the other two meals to add more. Fruit, on the other hand, depends on personal habits, you can eat 1 portion, or do not eat in the morning, and eat 1 portion at noon and afternoon. Buy unsweetened white soymilk and then put in sugar at your own discretion. The sesame seeds on the baklava usually can't be chewed, and when swallowed, the sesame seeds stick to the stomach lining, which can cause stomach pain for some people, so please be careful when eating them.
Western breakfast family
The ground floor of the office building has a Western-style fast-food restaurant, so "a ham and egg sandwiches with a cup of milk tea" is almost a foreign company's planning department from Monday to Friday, Chen manager of the unchanging breakfast content. Compared with lunch and dinner, he thinks that breakfast is just enough to provide the physical strength needed for the morning's work. "I'm too lazy to think about what to change for breakfast," he confessed.
Nutritionist comment: You may be consuming too much fat. For one thing, the burger meat used in Western fast food is high in fat, and if you make it yourself at home, choose leaner meat with less fat so that the proportion of fat can be reduced. Moreover, whether the ham in the sandwich or the meat in the burger, are fried, plus fried eggs and coated with a thick layer of high-fat salad dressing or cream, unless the other two meals of the day to eat less oil, less meat, or else a day down, the fat intake is really too much. Coffee and milk tea is another problem, milk tea can never replace milk, because the milk content is very small, but also added sugar, the ideal choice is with low-fat milk. As for coffee in the morning, this is a matter of personal habits, it is not necessary to remove it from breakfast; and coffee and tea in the morning, in addition to refreshing, for fewer drinks, no addiction, there is a role in stimulating defecation, can be a little soothing constipation; however, to avoid drinking black coffee on an empty stomach, it is easy to hurt the stomach.
Nutritionist advice: this type of breakfast vegetables in small quantities, so to be in the middle and dinner more supplement. Coffee a day to control within two cups. However, tea and coffee is best to drink before meals or two hours after meals, because it will affect the body's absorption of iron, so as far as possible do not drink during meals. This type of breakfast is easy to eat too much fat, should not be more than three times a week.
It is recommended that you do not order a set menu, such as a hamburger without fries. You should choose a small glass of orange juice or milk instead of a sugary cola. In addition, don't eat fried or sautéed food for lunch or dinner on the same day, and try to choose boiled or steamed cooking methods.
Bread and milk family
Miss Lin, an accountant at a trading company, often eats pineapple bread, bean paste bread, creamy bread for breakfast and then drinks a bottle of milk, sometimes with coffee. Because of the convenience and hassle-free, many families adopt this mode of breakfast.
Nutritionist comments: stuffed bread, whether salty or sweet, fat content are quite a lot, and too much sugar, but also through the exquisite processing, nutritional value is not high, as breakfast is not suitable. Too much sugar for breakfast has a bad side, it makes your blood sugar quickly rise, and quickly fall, and will fall on the low side, less than 10 o'clock in the morning, your spirit may begin to go downhill.
Breakfast combinations of carbohydrates and proteins should be available, and it's best to eat complex carbohydrates, such as whole-wheat bread, oatmeal, etc., they can make blood sugar more stable. Toast looks more "safe", not stuffed and did not sprinkle powdered sugar, however, the bread to be delicious, the oil must not be less, especially to eat smooth and crisp fresh milk toast bread, egg toast bread, and so on. All of them are made with extra oil. As for the cream, jam or peanut butter on the toast, the calories and oil in peanut butter are not low, so it is better to smear less.
Nutritionist advice: children and adults over the age of two can switch to low-fat milk or skim milk to reduce the total fat intake of the day; sandwich bread calories, oil and fat are high, do not eat often. If you want something sweet, choose toast with 1 tsp of jam on it. In addition, you can often change the spread on toast bread jam varieties, to avoid the daily spread of cream (accumulation of trans fatty acids), peanut butter (accumulation of aflatoxin) and jam (accumulation of sugar), and spread a little less.
Two slices of toast spread with peanut butter, cream or a slice of low-fat cheese and a bottle of low-fat milk or yogurt are appropriate. If you have time, prepare some lettuce, tomato and cucumber to sandwich for a more balanced nutrition.