(1) Egg vermicelli can be served with a peach and a cup of yogurt. This is a high-protein and low-fat diet, and there is no shortage of iron and vitamins A and C. (2) A cup of milk and a banana are needed for a fried rice noodle with lean meat. The advantage of this recipe is comprehensive nutrition. (3) Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition.
Four ingredients in breakfast and their functions
Grains: such as bread, wheat buns, wheat husk, corn husk, various rice flour products, porridge, etc. Rich in starch, a small amount of vitamin B, plant-based protein nutritional diet, mainly supplying calories.
Vegetables and melons: such as fruits and vegetables. Contains fiber, vitamin A, vitamin C and minerals, which can enhance human resistance and prevent constipation.
Meat and eggs: such as ham, bacon, sausage, eggs and various meat packages. It contains protein, iron, minerals, vitamin A, vitamin D and so on. It can maintain metabolism in the body and provide substances needed for human growth and cell repair.
Milk and calcium: fresh milk, skim milk, yogurt, cheese, nuts (almonds, walnuts), etc. Rich in protein, calcium, phosphorus and vitamin B2, it can keep bones and teeth healthy.
Which comes first, water or breakfast?
Some people get up at five or six in the morning and have breakfast early. Actually, it is better to drink water after getting up and have breakfast after 7 o'clock. There are two reasons:
First, in the process of sleeping at night, most organs of the human body have been fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and the real state of rest is in the early hours of the morning. Eating breakfast too early will affect the rest of the gastrointestinal tract.
Second, after a night's sleep, the human body consumes a lot of water from urine, skin and breathing. After getting up in the morning, the body is in a state of physiological water shortage. Therefore, people don't have to rush to eat breakfast, but should drink a cup of warm water first. This can not only correct physiological water shortage, but also wash human organs, which is helpful to improve organ function.
To get a comprehensive and reasonable nutritional supplement from breakfast, you need to do the following: 1. Appropriate water supplement to avoid excessive intake of sodium salt; 2. Coarse grains and whole grains can not only bring safe energy, but also protect the health of gastrointestinal tract; 3. Reduce cold food and nutritious breakfast recipes and avoid eating while walking; 4. Avoid eating too sweet and greasy food; 5. Nutritional recipes for pregnant women during breakfast and within 2 hours after breakfast, and avoid drinking strong tea and coffee.