Nutrition collocation
1, four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable essence!
2, nutritious breakfast, the best content to eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, apples, pears, etc. It is easy to buy fruits and vegetables;
Eat less: fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soft drinks, etc.
Healthy choice: choose foods rich in high-quality protein; Choose cereals rich in water, minerals and cellulose; Choose fruits and vegetables, soybean milk, skim milk and other fluid nutritious foods; Stay away from foods high in oil, sugar, salt, fat and additives.
3, reasonable collocation scheme:
A variety of small amounts, staple food is indispensable, dairy products, eggs are also needed, and fruit and vegetable fluids are very good.
Breakfast in three meals a day should be diversified.
High-quality protein, vitamins and adequate water are all indispensable for improving immunity.
Breakfast is not advocated in large quantities, but it should be rich in varieties.
Healthy and nutritious breakfast recipe
First, fruit yogurt
Ingredients: one orange and 300ml yogurt for breakfast.
Practice: Squeeze oranges into orange juice with a press, pour them out, turn them into cups, pour in yogurt and shake them well. Sugar-free yogurt is better.
Efficacy: Help the stomach to clear away the garbage in the body, which is suitable for weight loss in spring and autumn.
Second, corn batter
Ingredients: 200g corn flour, 80g wax gourd, 30g peanut, 40g lean meat and 30g sweet potato. Eggs and chopped green onion are added according to personal preference.
Practice:
1, corn flour into cold water and stir until there is no pimple.
2. Boil the boiling water, pour in the corn flour, cut the wax gourd, sweet potato and lean meat into grains, slightly mash the peanuts, put them in, sprinkle with salt, and simmer for10 ~15 minutes.
3. Beat another egg and break it into egg blossoms. Sprinkle a little chopped green onion before cooking.
Efficacy: Not only can you fill your stomach, but it is also rich in nutrition.
Third, tomato and pineapple juice
Ingredients: 2 tomatoes and 2 pineapple slices. Appropriate amount of sugar.
Practice:
1, tomatoes are washed and cut into blocks; Peel, wash and cut pineapple into blocks for later use.
2. Put tomatoes and pineapples into a blender, stir and pour in white sugar, then add appropriate amount of boiling water, and make juice together. After the completion, remove the dregs and drink.
Efficacy: If you like, you don't have to remove the dregs. There is a lot of fiber in pineapple dregs, which can help your intestines to exercise.
Four, walnut pine nuts and corn soup
Ingredients: walnut kernel, pine nut and millet each100g. Rock sugar, broth and salad oil are appropriate.
Practice:
1, walnut kernel and pine nut are fried and cooked together.
2. Take a proper amount of broth, add rock sugar and millet, stew over low heat and sprinkle with walnuts and pine nuts.
Efficacy: Although this soup tastes good, you should be careful not to eat too much at a time, otherwise it will cause excess calories.
Extended reading: the wrong breakfast mix
Mismatch 1: Fried dough sticks+soybean milk breakfast
Soymilk fritters are our old traditional breakfast, and they are also loved by many office workers. However, it is a big mistake to eat soy milk oil sticks for breakfast. Although it can supplement the energy in the morning, it leaves great potential harm to the body. Fried dough sticks are fried high-fat foods. In the process of making, high temperature has made them lose their nutritional value and bring carcinogens. High-fat fried dough sticks with medium-fat soybean milk will make the body's oil intake exceed the standard, and the residue of oil in the body will easily lead to obesity.
Mismatch 2: porridge+side dishes
Some people who like light food will like to choose a little light food in the morning, and a light rice congee with a side dish is their favorite. However, rice congee's side dishes are only suitable for the elderly, because the elderly are not suitable for eating too much oil, which is a very inappropriate breakfast match for other age groups. Rice congee with side dishes, there is not enough protein and nutrition, which will make people undernourished. At the same time, only drinking rice congee will make people feel hungry and have hypoglycemia, and they will not have enough energy to stick to their work all morning.
Mismatch 3: milk and eggs
Milk and eggs are a kind of western-style breakfast that many people like in modern times. It is thought that both milk and eggs have sufficient nutrition and protein to supplement human needs, but this idea is not comprehensive. The human body needs not only nutrition and protein for breakfast, but also enough carbohydrates, which can provide enough energy for the human body in the morning. Milk and eggs don't have enough carbohydrates to provide, so we should add some foods with high carbohydrates when choosing high protein and high nutrition breakfast.
Mismatch 4: snacks+drinks
Because of the lack of time or the choice of taste, some people will choose to prepare some snacks and drinks as breakfast, which is the most unscientific breakfast collocation. Drinking carbonated drinks at breakfast will lead to excessive excretion of calcium in the body, and long-term drinking will cause calcium deficiency. In addition, drinks can not supplement the water needed by the human body, resulting in water shortage in the human body. Snacks are mostly dry food, which is not conducive to the digestion of the stomach in the morning, and snacks can only provide energy temporarily, which can easily cause hunger and even lead to insufficient nutrition.
Mismatch five: milk+acidic fruit
In order to lose weight, many women will choose breakfast without too much fat, or even a simple glass of milk with a fruit. However, milk and fruit not only failed to play a good role in losing weight, but even caused abdominal distension and abdominal pain because of improper fruit collocation. Acidic fruit will combine milk with fruit acid vitamin C in fruit and solidify it into blocks, which seriously affects digestion and nutrient absorption, and thus causes abdominal discomfort.
Mismatch 6: meat+strong tea
Traditional knowledge makes many people know that strong tea has the effect of relieving stagnation and refreshing themselves, so some people choose nutritious meat for breakfast with a cup of strong tea to remove the fat from the meat. In fact, the combination of strong tea and high-fat food can not only play a role in removing fat, but also cause constipation.