1, yogurt + vegetable package / meat package + vegetables: yogurt is rich in lactic acid bacteria, the contribution of the human body is even greater than milk. But yogurt can not drink on an empty stomach in the morning, it is best to eat with buns, steamed bread and so on. If it is a vegetarian package such as mushroom and vegetable package, the nutrition is more complete; if you like to eat meat package, you must add some vegetables and fruits, or replace it with vegetable juice and fruit juice, preferably freshly squeezed.
2, eight treasure congee: female white-collar workers if the conditions, you can do a good job the night before eight treasure congee, into the rice, red beans, peanut rice, goji berries, etc., the next morning, hot to eat, convenient and skin care.
3, blood sugar milk cereal: the cereal first with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family heredity.
Reasonable breakfast framework should include the following three types of food:
The first type, carbohydrate-rich grains and cereals, such as bread, steamed buns, rolls, bean buns, rice congee, noodles, cereals, buns, wontons, cookies, etc.; carbohydrates are the main source of glucose in the blood, is the brain's need for energy the most direct, the fastest is also the cleanest supplier of energy, is a nutritional Breakfast is indispensable.
The second category, protein-rich foods, such as milk, yogurt, eggs, salted duck eggs, soy milk, ham, meat, etc.; if the breakfast is only the first category of food, not the second category of food (protein-rich), then the concentration of glucose in the blood will quickly drop, lose the backbone, that is, not yet at noon, glucose is consumed, so breakfast only bread, steamed buns, thin rice and other Grain foods are not sufficient.
However, consuming too much protein will increase the metabolic pressure on internal organs, such as the kidneys. Whey protein is an easy-to-digest, high-quality protein that can be twice as effective for supplemental protein.
The third category, vitamin and mineral-rich fresh vegetables, fruits or fruit juice, etc.. It is an enhancement to the quality of breakfast, with vegetables or fruits in a convenient breakfast, more conducive to nutritional balance.
Nutritional breakfast tips:
1, get up that breakfast is easy to eat indigestion, generally 20 to 30 minutes after getting up and then eat the best.
2, have the habit of waking up early, breakfast can be arranged to eat after 7 o'clock better.
3, do not eat too fast because of the rush, so as not to damage the digestive system.
4, breakfast should also be timed, otherwise it will affect digestion and absorption.
5, the food eaten after breakfast is not a substitute for breakfast, so do not eat breakfast all rely on additional meals unscientific.
6, the example of parents is very important, only parents take the lead to eat a nutritious and healthy breakfast, the child will develop a good breakfast habits