● Time should be the best. Medical research has proved that it is most appropriate to have breakfast from 7 to 8 o'clock, because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If breakfast is earlier, the quantity should be increased accordingly or lunch should be advanced accordingly.
● Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing. After getting up for breakfast, they are in a state of physiological water shortage. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of cold boiled water immediately, which can not only supplement the physiological water shortage, but also wash the human organs, thus improving organ function and preventing diseases. (
● The calorie supply should be appropriate. The amount of various nutrients in the breakfast recipe should generally account for about 30% of the whole day's supply. Among them, for the nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. And the combination of coarse and fine ingredients and meat and vegetarian ingredients can make the composition ratio of eight essential amino acids in food protein more balanced, and the nutrition is complementary.
● Cooking should pay attention to not only individual physiological characteristics, but also everyone's appetite and taste. It is best to have hot porridge, hot oatmeal, hot milk and hot soybean milk. Don't drink iced coffee, iced tea, iced milk, etc., and eat less fried food.
● Acid and alkali foods should not be neglected. Many people are used to eating steamed bread, fried food and soybean milk for breakfast. Some people eat eggs, meat and milk. Although the above-mentioned foods are rich in carbohydrates, protein and fat, they are all acidic foods. If acidic foods are excessive in the diet, it will easily lead to acidic blood, causing physiological acid-base imbalance in the body, and calcium deficiency can often occur. Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve the balance of acid-base and nutrients in your diet.
1, milk+vegetable bag/meat bag+vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than that of milk. But yogurt can't be drunk on an empty stomach in the morning. It's best to eat it with steamed buns and steamed buns. If it is a vegetarian bag such as a mushroom vegetable bag, the nutrition is relatively complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar, etc., and eat it hot the next morning, which is convenient and beautiful.