1, how to eat breakfast?
First, fried egg sandwich, vegetable juice
If you use a non-stick pan, you don't need to put cooking oil in the omelet, then take two slices of whole wheat bread, and you can also add ham, lettuce and skim salad dressing according to your own taste. It is a good choice to mix different juices with seasonal fruits, such as fresh orange carrot juice, melon apple juice, pure kiwi fruit juice and pure cucumber juice.
Second, whole wheat food
A good breakfast should include three things: cereal (such as coarse flour bread without wheat, eight-treasure porridge, black rice bread, wowotou, fennel cabbage bag, etc.), fruit and dairy products. Eat a proper amount of whole wheat food within 1 hour after getting up, and cooperate with foods containing protein, a small amount of fat and rich in fiber. For example, whole wheat sliced bread and eggs, or nuts and oatmeal. Cereals can provide stable calories, while protein, fat and high-fiber foods can make people feel full and keep blood sugar normal. Women tend to choose foods with less fat for breakfast. They prefer to eat cereal. From the point of view of nutrition, this trend should be advocated.
Three, boiled corn, mung bean porridge, pickles
We only need to eat half of the corn cooked in advance; The mung bean porridge cooked by my mother will be eaten with pickles as soon as it is heated, which will give your stomach a general cleaning. Corn is a slimming staple food, rich in nutrition, anti-aging, and has glycogen that is not easily absorbed by the body.
Fourth, breakfast should be as light as possible.
Breakfast strongly does not advocate greasy, because high-fat food will lead to insufficient blood supply to the brain and affect the accuracy of children and mental workers. Eating too much greasy food in the morning, such as fried dough sticks, oil cakes, chocolates, hamburgers, etc., is easy to get sleepy and lose concentration in the morning. The nutrients in fried flour, such as fried dough sticks, are also destroyed. By the same token, if you eat eggs for breakfast, it is recommended to try to choose boiled eggs instead of fried eggs. If you really can't resist the temptation, once a week is not bad.
Five, pay attention to the intake of vitamins, folic acid and iron.
Breakfast for women aged 25-40 should meet at least half of their daily vitamin and folic acid needs, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. Meat, liver, kelp, fungus, spinach and rape can meet the daily demand of 20 mg of iron for adults under 50. Other vitamins can be taken from fruits, bread and so on.
Sixth, you should drink milk or soybean milk every morning to supplement protein and calcium!
Besides providing protein, milk is also an important source of calcium. It is not easy to take milk at other meals in a day, so taking milk as a drink for breakfast every day is much more nutritious than drinking other sugary drinks. If you don't like drinking milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For oriental women, soybean milk is actually easier to absorb than milk.
Breakfast is the most important meal in a day. Eating a nutritious breakfast is not only beneficial to your health now, but also to your health in the future. A nutritious and healthy breakfast should include rich high-quality protein, various minerals and vitamins. There is an important indicator in the specific operation, which is to include carbohydrates (such as steamed bread, rice, noodles, cakes, bread, porridge), protein (such as eggs, salmon, tofu, etc.), breakfast milk, and of course, if you can add some vegetables, the fruit will be more balanced.
2. The harm of not eating breakfast
1, causing obesity
If you don't eat breakfast, the food you eat at noon will be easily absorbed, and the absorbed nutrients will easily form subcutaneous fat, making you fatter every day. This is because on an empty stomach, the body's function of storing energy will be enhanced, leading to the body's continuous absorption of nutrients and accumulation of storage, resulting in obesity.
2. Affect brain development
If you don't eat breakfast, your blood sugar will drop because of hunger, which will cause brain disorders, dizziness, inattention, memory loss, etc. In the long run, it will seriously lead to brain development obstruction and mental decline. People who often skip breakfast can't get enough nutrition and energy in their brains, especially teenagers, which can easily affect the normal development of their brains.
3. Accelerate aging
People who often skip breakfast will be forced to use protein, sugar and so on stored in their bodies in order to provide the energy they need, which will easily lead to skin malnutrition, dryness and wrinkles, and accelerate the speed of human aging. Moreover, eating breakfast on time can also help prevent malnutrition, anemia and other diseases caused by insufficient nutrition intake.
4. Slow response
People who don't eat breakfast are prone to be slow-witted. In the morning, the body doesn't have enough blood sugar supply at the beginning, and the brain is undernourished, which is prone to memory loss, slow response, dizziness and so on. Especially for those who have the burden of work and study, skipping breakfast will not only make people slow down, but also easily affect the efficiency of work and study.
5, easy to constipation
People who often skip breakfast are prone to constipation. This is because the body can naturally produce the gastrocolon reflex phenomenon under the normal three-meal biological clock, helping the body to defecate and detoxify, and often skipping breakfast, disrupting the original biological clock, the gastrocolon can not normally form the reflex phenomenon, and the body can not defecate smoothly, so it is easy to form constipation.
6, the body resistance decreased
People who don't eat breakfast for a long time are prone to unbalanced nutrition. This is because it is generally between 9: 00 and 10: 00 in the morning. Because they don't eat breakfast, the inner wall of the intestine rubs against each other because there is no food to digest, which is easy to damage the intestinal mucosa and cause diseases in the digestive system. It is easy to cause nutrients to be absorbed and utilized by the body, and the body's resistance will continue to decline.
7, prone to digestive tract diseases
People who often skip breakfast, the stomach is still crawling, which will lead to the secretion of more gastric acid in the stomach. A large amount of gastric acid will destroy the gastric mucosa, make the stomach uncomfortable, affect the digestion of the stomach, and even serious stomach diseases such as gastritis and gastric ulcer may occur.
8, prone to gallstones
People who often skip breakfast will not stop peristalsis because they have no food intake, especially in the stomach and intestines. Excessive secretion of gastric acid will not only damage the stomach, but also cause cholesterol to stay because bile in the gallbladder has no chance to be discharged, and continuous accumulation is easy to cause gallstones.
9. Increased cholesterol
People who don't eat breakfast are nearly 30% more likely to have higher cholesterol than those who eat breakfast on time, especially children. If they don't eat breakfast for a long time, or eat it badly, it will lead to an increase in cholesterol in the blood and fatty lines in the blood vessels, which is an early sign of arteriosclerosis.
10, affecting life
The most important thing in the human body is the biological clock, which plays an important role in controlling the health of the body. Skipping breakfast has disrupted the normal biological clock of the human body, which will make the nutrients needed by the body unable to be supplied normally, and the body function will be easily damaged, which will eventually affect the health of the human body and seriously shorten the life span.