Breakfast before physical education for senior high school entrance examination is matched with breakfast.
Ingredients: a box of milk+3 slices of whole wheat bread+200 grams of fruit.
Reason: Milk supplements human protein. Whole wheat bread is lower in fat and calories than other cakes, and it is not so greasy and easy to digest. Finally, add some fruits to supplement vitamins and water, especially oranges, pears and cherry tomatoes. This breakfast is best to eat before the physical examination.
Breakfast with two
Ingredients: one egg+two steamed buns+one cup of soybean milk.
Reason: One egg can supplement the protein needed in the physical examination, two hot steamed buns can replenish energy, whether it is meat buns or vegetable buns, and a cup of soybean milk can replenish water, but it is recommended not to choose too greasy steamed buns, otherwise it is easy to get sick when running.
Breakfast with three
Ingredients: one or half corn cob+one cup of mung bean porridge+steamed bread 1 piece.
Reason: This breakfast belongs to the digestive breakfast type. In summer morning, a cup of mung bean porridge is cool to remove the fire. Coupled with the sweet smell of corn cob and the softness of steamed bread, it is not only nutritious, but also helpful for digestion and absorption.
Principle A: Dining time: Generally speaking, it is most appropriate to get up for 20 to 30 minutes before eating breakfast, because people have the strongest appetite at this time. In addition, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is to say, it is better to have breakfast between 7 and 8 o'clock. If breakfast is too early, the number should be increased accordingly or the lunch should be advanced accordingly.
B, nutrition collocation: the basic requirements are: the main and auxiliary complement each other, the balance between dryness and thinness, and the collocation of meat and vegetables. Eat some starchy foods, such as steamed bread, bread and porridge. The calories provided by breakfast account for 30% of the whole day's calories, mainly relying on staple food. There should also be a certain amount of protein, such as eggs, meat floss, bean products and other foods.
Vitamins are most easily overlooked, and it is best to have some hot and sour vegetables, mixed dishes, pickles, vegetable salads, fruit salads and so on.
C, to ensure water: at least 500 ml of water should be consumed for breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. Drinking a cup of light honey water or boiled water to moisten the stomach after getting up is one of the secrets of health preservation. If you do physical exercise in the morning, you'd better drink water first and then go out to exercise.
D: Easy to digest: After getting up in the morning, most people have a weak appetite and weak digestive ability. Therefore, breakfast food must be easy to digest, nutritious and not too greasy. Pay special attention to the food should not be too cold, because cold food will reduce the digestive ability of the stomach and intestines, and it is easy to cause diarrhea and other problems in the cold season.