Many office workers get up in the morning, drink a large glass of milk, fry an egg, eat some meat slices, grab a fruit and rush out of the house. I feel that this breakfast is nutritious. However, nutrition experts point out that protein and fat intake are enough, but carbohydrate intake is neglected. Nutritionists point out that a scientific breakfast should be a balanced breakfast, and the amount of protein, fat and carbohydrate should be a reasonable structure, among which carbohydrate is the foundation, which many people don't realize. In the dietary structure recommended by China Nutrition Society, the caloric value ratio of protein, fat and carbohydrate should be 12: 25 ~ 30: 60. It can be seen that carbohydrates account for the largest proportion. Cereals and cereals are the main sources of carbohydrates. People in our country have always taken grain as the main source of nutrition, but with the change of people's taste and the need to cope with the fast-paced life, grain has been ignored by people. In fact, cereal breakfast is the most ideal nutritious breakfast for people of all ages in modern families. Grains are rich in carbohydrates, protein and B vitamins, and also provide a certain amount of inorganic salts. The fat content in grains is low, about 2%. Different grains have different nutritional characteristics. Compared with other carbohydrates, cereals have low fat content, low cholesterol content and long-lasting energy release. Common grains include barley, corn, oats, rice and wheat. When people choose breakfast, taking these foods or foods containing these food ingredients as the main content of breakfast will get more adequate nutrition and a more reasonable structure. Acid-base balance is very important. Many people are used to eating steamed bread, fried food and soybean milk for breakfast. Some people eat eggs, meat and milk. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. Too many acidic foods in the diet can easily lead to acidic blood, physiological acid-base imbalance and calcium deficiency in the body. Nutritionists suggest that vegetables and fruits contain alkaline substances. As long as you eat some vegetables and fruits to supplement them, you can balance the acid-base and various nutrients in your diet. Recommend a nutritious breakfast and a high-quality breakfast, and pay attention to the rationality of food nutrition combination. Recently, nutrition experts have formulated a method to evaluate the nutritional quality of breakfast according to the types of breakfast food. First of all, according to the classification method of the dietary pyramid, food is divided into cereals, vegetables, fruits, meat and milk. If you eat two or less types, the quality of breakfast is poor; if you eat three types, the quality of breakfast is good; if you can eat enough of these four types, there will be nutrition. According to this method, nutrition experts recommended several nutritional breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat diet, and iron and vitamins A and C are not lacking; A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is rich in nutrition. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition; If it is fried dough sticks, bean curd and egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, but the salt content is too high. Vegetables such as cucumbers should be added. Nutrition experts especially recommend not to eat two kinds of food for breakfast: one is carbohydrate-based food, and the other is egg yolk and fried high-fat food. Due to excessive intake of starch, sugar, fat and cholesterol, it takes a long time to digest, which is easy to cause blood to accumulate in the digestive system for a long time, resulting in reduced cerebral blood flow and hypoxia of brain cells, so the brain is groggy and slow in thinking all morning. Lunch: How should white-collar workers deal with the helpless and headache lunch when fighting for physical defense? When we decide what to eat according to our own preferences, have we ever paid attention to whether eating like this will have adverse effects on our health? Will it affect the busy work process? Let's hear what the experts say. Too much pepper is harmful to your health. Today, Sichuan cuisine and Hunan cuisine are the most popular cuisines in many cities. They are spicy and delicious, so it doesn't matter how you eat them. Even if they are so spicy, there are still a group of people who give their lives for food. Too spicy to get rid of Chili. Professor Hu of the National Center for Public Nutrition and Development said that there are good and bad peppers. On the bright side, pepper is rich in vitamin C, rich in fiber, low in calories, and also contains carotene easily absorbed by the human body, which is good for white-collar workers who often face computer screens. Appropriate amount of pepper can stimulate appetite and is beneficial to digestion and absorption. However, you should not eat too much. Too spicy food is not suitable for people with frequent gastric ulcers, and it will also cause irritation to the mouth and esophagus. Eating too much can easily cause esophageal fever, destroy taste bud cells, and lead to loss of taste. Work motivation Non-pasta For those who prefer pasta, experts say that if a white-collar worker only eats a bowl of beef noodles at noon, the intake of protein, fat and carbohydrate is not enough, especially some minerals and vitamins. Pasta will be quickly absorbed and utilized by the body, and it is easy to feel hungry when you are full and hungry. For people who get off work late in the afternoon or work hard in the afternoon, the heat they can provide is absolutely not enough. Failure to ensure the energy supply for the whole afternoon will definitely lead to various physiological activities and work efficiency decline in different degrees in the afternoon.