breakfast: refers to the food eaten in the morning, also known as breakfast/breakfast

Five notes on scientific breakfast:

● The best time has been proved by medical research. It is most appropriate to eat breakfast from 7: to 8: , because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If breakfast is earlier, the quantity should be increased accordingly or lunch should be advanced accordingly.

● People who should drink water before breakfast spend a lot of water and nutrition from urine, skin and breathing after a night's sleep, and are in a physiological water shortage state after getting up for breakfast. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 5-8 ml of cold boiled water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. But don't drink more water before eating breakfast.

Skipping breakfast is harmful to your health, and it has the following major hazards:

1. Don't eat breakfast, don't concentrate, and feel depressed. After a night's digestion, the dinner we ate the day before has been consumed almost, and the blood sugar index in the body is low. At this time, if we don't eat breakfast to replenish energy, the brain cells with glucose as energy will be less energetic, and people will have symptoms of fatigue, difficulty in concentration and memory loss, and be slow to respond.

2。 Skipping breakfast is easy to get old. If you don't eat breakfast, your body will use glycogen and protein stored in your body. After a long time, it will lead to dry skin, wrinkles and anemia. The energy and nutrition provided by breakfast play an important role in the whole day's energy intake, and skipping breakfast or poor quality of breakfast is one of the main reasons for the lack of nutrition intake throughout the day.

3。 Skipping breakfast is easy to cause enteritis. If you don't eat breakfast, you will eat a lot of lunch because of hunger, and the digestive system will be overburdened for a while. Moreover, if you don't eat breakfast, you will disrupt the activity law of the digestive system and be prone to gastrointestinal diseases.

4。 Skipping breakfast increases the risk of cardiovascular disease. Because after a night of fasting, the viscosity of platelets in human blood increases, the blood viscosity increases, and the blood flow is slow, which obviously increases the risk of stroke and heart disease. Slow blood flow can easily form small blood clots in blood vessels and block blood vessels. If the coronary artery is blocked, it will cause angina pectoris or myocardial infarction.

5。 Skipping breakfast is easy to get fat. If you don't eat breakfast, you will inevitably eat more Chinese food, and your body will not digest and absorb it well, which is the easiest to form subcutaneous fat. Affect the figure.

what's the best for breakfast?

generally, it should be salty and sweet, and you should eat fruit or drink fruit juice.

children's breakfast: children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First of all, eat a small amount of food with high sugar content to prevent dental caries and obesity. When conditions permit, a glass of milk, an egg and a piece or two of bread are usually the best for children's breakfast. Milk can be drunk alternately with drinks such as fruit juice. Bread can sometimes be replaced by biscuits or steamed bread.

Breakfast for teenagers: In adolescence, the body develops rapidly, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamin C and A are needed to help the body grow and develop. Therefore, the suitable breakfast for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).

Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are 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., and should be kept low in calories and fat. You can choose skim milk, soybean milk and other beverages. The food is relatively simple, but don't eat fried dough sticks, sweet (with sugar) and other foods, such as ordinary steamed bread and bread, but the bread with oil is fine. You can also choose to eat a fruit. If you want to eat eggs, don't eat egg yolks.

You can also eat some vegetables for breakfast, such as vegetable bags, fruits and eggs. Radish''''''' but don't use too much, just change some portions of grain, and fruit will do. As for drinks, 2ML-25ML is fine.

What do nutritionists have for breakfast

Living in a hectic metropolis, most people can use many excuses such as sleeping late and not being ready. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is very simple, that is, make sandwiches and drink milk, make boiled eggs or marinated eggs the night before, cut them in half, slice cucumbers, wash cherry tomatoes, and directly put eggs/marinated eggs, cucumber slices and cherry tomatoes into two pieces of bread the next morning. Children's share, turn the shrimp skin in the microwave oven and put it in the sandwich, which not only supplements calcium, but also adds protein, which is salty and refreshing. If you want to season, you can also put some ketchup. The whole process takes no more than 1 minutes, but all the nutrients are available. If time is still not enough, you can make the sandwich the night before and just turn it in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 1 minutes.

It should be reminded that it is best to drink a cup of warm water after rinsing your mouth and before eating, so as to replenish the water consumed in one night.

Various collocation methods of nutritious breakfast

Of course, the choice of breakfast 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. Milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It's best to eat it with steamed buns and steamed buns. If it is a vegetarian bag such as a mushroom vegetable bag, the nutrition is relatively 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-preserving eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar, etc., and eat it hot the next morning, which is convenient and beautiful.

3. Hypoglycemic milk cereal: Wash the cereal with boiling water first, and then add the milk. This match is more suitable for people with high blood sugar or diabetes family inheritance.

Spring is the season when children grow and develop vigorously. Many children eat lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour early and prepare a rich and nutritious breakfast for your child, so that he can "pull out quickly with the wind".

Recommended breakfast recipe for a family of three 1

Monday: 3 bottles of milk (227 ml each) with 9g of grain, bread with strawberry jam cheese (2g of bread, 5g of strawberry jam and 3g of cheese)

Tuesday: 3 bottles of milk, 3 rolls (5g each) and 3 cakes (25g each). 3 omelets (each containing 25g of eggs and 75g of wheat flour), 1 big apple (15g)

Thursday: 3 bottles of milk (227ml each) with 9g of grain, 3 meat buns (5g each), 3 bananas (3g each)

Friday: 3 bottles of milk and 3 sandwich breads (2g each). Three oranges (15g)

Saturday: rice porridge (1g of japonica rice), three fried eggs (12g), three steamed buns (75g), three vegetable bags (15g) and three bottles of yogurt (6g)

Sunday: three bottles of milk (227ml each).

2. For people who have the habit of getting up early, it is better to arrange breakfast after 7 o'clock.

3. Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.

4. Breakfast should be regularly scheduled, otherwise it will affect digestion and absorption.

5. The food eaten after breakfast can't replace breakfast, so it's unscientific to skip breakfast only by adding meals.

6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.

healthy breakfast plan 2

Monday: bread (cake), jam (butter), poached eggs, milk, parsley, carrot and shredded tofu.

Tuesday: black-faced cake (sesame seed cake) fried dough sticks wonton with garlic paste mixed with soybean and broad bean.

Wednesday: hot cakes, pine flowers (ham), soy milk (milk), fragrant shrimp and shredded white radish.

Thursday: Fried peanuts and bean curd with rolled pork floss (crispy rice), dried almonds and shrimps and celery.

Friday: Fried steamed bread and dry boiled cabbage with nuts and eggs.

Saturday: pancake, steamed bean curd, dried millet porridge, Chinese kale and soybeans.

Sunday: Sam sun fried rice and egg soup (soybean milk) in sweet and sour cabbage.

Add some honey to breakfast

In Israel, which is known as "the land of milk and honey", people must have honey for breakfast. In Germany, there is a special "honey milk" product for sale, which is often in short supply for breakfast. In the "milk kingdom" of Holland, milk and honey are inseparable. In the United States, small packages of honey for breakfast are often in short supply.

Honey is the best carbohydrate source for human body, which mainly contains natural monosaccharides-levo-and dextrose. These monosaccharides have high thermal energy and can be directly absorbed by the human body, while milk, despite its high nutritional value, has low thermal energy, so drinking milk alone is not enough to maintain normal life activities of the human body. After analysis, many nutritionists believe that honey is the best compatible food complementary to milk.

what are the benefits of having breakfast?

The contribution of eating breakfast to body nutrition is needless to say, and its influence on learning ability and conduct has been confirmed in recent years. Some experts have studied the test scores of 1 primary school students in grades 3-6, pointing out that students who eat breakfast have better grades than those who don't. And the weight and content of breakfast are also related to academic performance.

For adults, eating breakfast can also help maintain weight. A report on 52 obese women pointed out that eating breakfast reduced the daily fat intake and the number of snacks. However, many people who want to lose weight go into a misunderstanding and think that breakfast is the way to lose weight.

Breakfast is also related to blood cholesterol. There are two experimental reports that people who don't eat breakfast have higher blood cholesterol than those who eat breakfast. A research report on young people aged 9 to 19 pointed out that people who eat high-fiber breakfast have lower blood cholesterol than those who don't.

what should I have for breakfast?

it depends on your age, activity and health. A growing young person or pregnant woman can have a full breakfast, such as bread, eggs or meat, juice and milk. Adults only eat bread, steamed bread, skim milk, fresh fruit or juice. Eggs are very nutritious food. In order to avoid taking too much cholesterol, an average of 3 eggs a week is enough. If you like to eat meat with high fat and saturated fatty acids such as bacon or sausage, it is not bad to do it occasionally.

Breakfast should not be the same every day, and there is no need to stick to a routine. In the morning, you can eat leftovers from the night before, yogurt and fruit, fried rice and noodles.

Chinese breakfast, whether it's porridge and pickles or fried dough sticks with soybean milk and sesame seeds, is not ideal in nutrition. If you like porridge, you can add millet or red beans to cook, and the concentration should not be too thin. This can increase the weight of protein, minerals and cellulose. Side dishes such as pickles, besides appetizing, have too much sodium, which is not good. You should add floss, eggs, preserved eggs, salted duck eggs, peanuts, dried tofu, etc., which can also increase the protein. If there is still a gap in the stomach, you can add fruit. If you like to eat fried dough sticks with soybean milk and sesame seeds, you can also add eggs, or add leftovers from the previous day, fish, meat and vegetables. Finally, it ends with fruit, which is ideal.

As the saying goes, you should eat well at breakfast, be full at lunch and eat less at dinner. Nutrition experts point out that eating a nutritious breakfast every day is very important for good health. In order to let people have a safe breakfast, the state has put forward the "Safe Breakfast Project" for healthy and nutritious breakfast, which has been popularized in more than 1 cities such as Beijing, Shanghai, Jinan and Nanning.

After a long night, the stored glucose in the human body has been exhausted, so it is urgent to supplement energy and nutrition. However, many people don't pay attention to breakfast, and often just eat a little or not at all. This really saves trouble, but it may make you depressed all day, and it will also have a very adverse impact on your health.

experts believe that whether to eat breakfast or not and how to match the varieties of breakfast are extremely important to human health. Many working people have formed the habit of skipping breakfast because of the urgency of going to work in the morning, while some people are careless even if they eat breakfast, and the nutritional composition of breakfast is unbalanced, which makes their health worrying.

skipping breakfast is a habit of chronic suicide. Skipping breakfast: Foreign medical experts have found that skipping breakfast will not only harm the stomach, but also make people feel tired, upset and headache. If you skip breakfast often, you will easily have gallstones, and it will make people look "old". People who don't eat breakfast for a long time have dry skin, prone to wrinkles and aging ahead of time. At the same time, because breakfast is too far away from dinner the day before, the stomach wall is particularly prone to corrosion and ulcer.

If you don't eat breakfast, you will be depressed at first, and it will affect the secretion of gastric acid and bile, which will weaken the function of digestive system and induce digestive system diseases such as gastritis and gallstones. It will also make people feel a strong sense of fasting and hunger at lunch. If you eat too much food unconsciously, the excess energy will be converted into fat in the body. After a long time, fat will accumulate under the skin, which will lead to obesity. Malnutrition caused by skipping breakfast will also lead to the decline of the body's resistance function, and it is easy to suffer from various diseases such as colds and cardiovascular diseases.

skipping breakfast will not only harm the stomach, but also make people feel tired, upset and headache. If you skip breakfast often, you will easily get gallstones, and it will make people look "old". People who don't eat breakfast for a long time have dry skin, prone to wrinkles and aging ahead of time. At the same time, because breakfast is too far away from dinner the day before, the stomach wall is particularly prone to corrosion and ulcer.

In addition, what you eat for breakfast is also very particular.

I recommend it:

1. One cup of skim milk, two slices of baked whole wheat bread and one tomato.

2. A bowl of white fungus lotus seed porridge and a sandwich made of low-fat cheese, lettuce and bread ham.

third, small wonton