Waking up from a night's sleep, the body's stored glucose has been consumed, which is urgently needed to replenish energy and nutrition. However, many people do not pay attention to the consumption of breakfast, often just eat a little, or simply do not eat. This does save time, but the impact on health is immeasurable, whether or not to eat breakfast, how to match the variety of breakfast, the impact on human health are extremely important.
Vegetarian breakfast people
Vegetarian breakfast people, with yeast powder, black sesame powder, milk powder, almond powder, barley powder, brown rice powder, raisins, etc., add together into a bowl of thick porridge, the morning to eat fruits is gold, eat at noon is silver, and the evening to eat is copper, so add the fruit to the breakfast menu. Also include a bottle of yogurt, a little lettuce, 1 hard boiled egg, and two slices of toasted whole wheat toast bread. Because you eat a lot of breakfast, you do not feel too hungry by noon.
Nutritionist's comment:
Overall, this breakfast is varied and balanced. The yeast powder in the thick porridge is another good source of vitamin B complex, and this way of eating is a good choice for vegetarians.
Baklava and doughnut family
While more and more people are moving towards western breakfast, some people are still attracted to the traditional Chinese breakfast of baklava and doughnut with soybean milk. When I was a kid, I used to eat doughnuts, but when I grew up, I thought they were fried, too oily and unhealthy, so now I choose baklava for breakfast.
Nutritionist comment:
Siu bao, doughnuts, turnip cake, fried dumplings, etc., have a high fat problem. Oil can be seen on the surface of the doughnuts, people will be vigilant when eating, but usually think that the baked pancakes, the surface does not shine with oil, calories and oil must be less, but the fact is not necessarily so. However, this is not necessarily the case. The reason why a baklava tastes so crispy and delicious is because a lot of oil is added when making it. The calorie content of a baklava is about 230-250 calories, of which about 25% comes from fat. Coupled with the fact that soymilk is also a medium-fat food, the amount of fat in this combination is really high. The way you eat burritos and doughnuts with soy milk, the protein is okay, however, the fat is too much and the quality is lower.
Nutritionist advice:
This type of breakfast is high in calories and fat, and should not be more than 1 time a week, and the lunch and dinner of the day must be as light as possible, and do not eat fried, pan-fried food.
This type of breakfast also lacks vegetables, so it is necessary to add more in the other two meals. Fruit depends on personal habits, you can eat 1 portion, or do not eat in the morning, lunch and afternoon each eat 1 portion.
Buy unsweetened white soybean milk and put sugar in it yourself.
The sesame seeds on the baklava are usually not chewed, and when swallowed, the sesame seeds stick to the stomach lining, which can cause stomach pain in some people, so please be careful when eating.
Western-style breakfast people
A ham and egg sandwich with a cup of milk tea breakfast content. Compared with lunch and dinner, they believe that breakfast is fine to eat, but to provide the physical needs of the morning work.
Nutritionist comment:
Fats and oils may be consumed too much. For one thing, the burger meat used in western fast food is high in fat, if you do it yourself at home, choose lean meat with less fat, so that the proportion of fat can be reduced. Moreover, whether the ham in the sandwich or the meat in the hamburger is fried, plus fried eggs and a thick layer of salad dressing or cream with high fat content, unless the other two meals of the day eat less oil, less meat, or else a day, the intake of fat is really too much. Coffee and milk tea is another problem, milk tea can never replace milk, because the milk content is very small, but also added sugar, the ideal choice is with low-fat milk. As for coffee in the morning, this is a matter of personal habits, it is not necessary to remove it from breakfast; and coffee and tea in the morning, in addition to refreshing, for those who drink less, not addicted, have the effect of stimulating defecation, can be a little soothing constipation; however, to avoid drinking black coffee on an empty stomach, it is easy to hurt the stomach.
Nutritionist advice:
This type of breakfast vegetables in small quantities, so to be in the middle and dinner more supplement.
Coffee is controlled within two cups a day. However, tea and coffee is best to drink before or two hours after meals, because it will affect the body's absorption of iron, so as far as possible do not drink during meals.
This type of breakfast is easy to eat too much fat, should not be more than three times a week.
It is recommended that you do not order a set meal, such as a hamburger without fries. The first thing you need to do is to choose a small glass of orange juice or milk instead of drinking cola with a lot of sugar. Also, don't eat fried or sautéed food for lunch or dinner on the same day, and try to choose boiling or steaming cooking methods.
Bread and milk family
Breakfast often eat pineapple bread, bean paste bread, cream bread, and then drink a bottle of milk, sometimes with coffee. Because of the convenience of saving time, many families use this mode of breakfast.
Nutritionist comments:
Filled with bread, whether salty or sweet, the fat content is quite a lot, and too much sugar, but also through the exquisite processing, nutritional value is not high, as breakfast is not suitable. Too much sugar breakfast has a bad thing, it makes your blood sugar quickly up, and quickly down, and will fall on the low side, less than 10 o'clock in the morning, your spirit may begin to go downhill.
Breakfast combinations of carbohydrates and proteins should be there, and it is best to eat complex carbohydrates, such as whole grain bread, oatmeal, etc., they can make blood sugar more stable. Toast bread seems to be more "safe", not stuffed and did not sprinkle powdered sugar, however, the bread to be delicious, the oil must not be less, especially to eat smooth and crisp fresh milk toast bread, egg toast bread, and so on. All of them are made with extra oil. As for the cream, jam or peanut butter on toast, peanut butter's calories and fats are not low, so it is appropriate to smear less; cream is another problem. Modern people feel that animal fats and oils are not good, turn to choose vegetable cream, but most of the commercially available vegetable cream after hydrogenation, the formation of a trans-fatty acids, this fatty acid has been proved to be related to cardiovascular disease, often eaten on the health of the adverse.
Nutritionist advice:
Children and adults over the age of two can switch to low-fat milk or skimmed milk to reduce the total fat intake of the day;
The calories and fats in the sandwich bread are on the high side, so don't eat it too often. If you want to eat sweet, you may want to choose toast bread smeared with 1 tsp of jam. In addition, you can often change the spread on toast bread jam varieties, to avoid the daily spread of cream (accumulation of trans fatty acids), peanut butter (accumulation of aflatoxin) and jam (accumulation of sugar), and spread a little less.
Two slices of toast with peanut butter, cream, or a slice of low-fat cheese and a bottle of low-fat milk or yogurt are appropriate. If you have time, prepare some lettuce, tomato, cucumber sandwiched between them, the nutrition will be more balanced.