Tips for nutritious breakfast

Breakfast z m oc ā n breakfast: refers to the food eaten in the morning, also known as breakfast/breakfast. Five notes on scientific breakfast: ● Time is the best. Medical research has proved that it is most appropriate to have breakfast from 7: 00 to 8: 00, because people have the strongest appetite at this time.

The interval between breakfast and Chinese food is about 4-5 hours. If the breakfast time is advanced, the quantity should be increased accordingly or the lunch time 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 breath. 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 replenish the water lost overnight, but also clean up the intestines. But don't drink more water before breakfast. Skipping breakfast is harmful to your health, mainly as follows: 1. Skipping breakfast, inattention and depression.

After a night of digestion, we have almost consumed the dinner we had the day before, and our blood sugar index is low. At this time, if you don't eat breakfast to replenish energy, the brain cells with glucose as energy will be lack of energy, and people will have symptoms of fatigue, difficulty in concentrating, memory loss and slow response. 2。

Skipping breakfast is easy to get old. If you skip breakfast, your body will use the glycogen and protein stored in your body. Over time, it will lead to dry skin, wrinkles and anemia.

The energy and nutrition provided by breakfast play an important role in the whole day's energy intake, and skipping breakfast or poor quality of breakfast is one of the main reasons for the lack of nutrition intake throughout the day. 3。

Skipping breakfast is easy to cause enteritis. If you don't eat breakfast, you will eat a lot of lunch because of hunger, and the digestive system will be overburdened for a while. Moreover, if you don't eat breakfast, it will disrupt the activity law of the digestive system and easily suffer from gastrointestinal diseases.

4。 Skipping breakfast will increase the risk of cardiovascular disease.

Because after a night of fasting, the viscosity of platelets in human blood increases, the blood viscosity increases, and the blood flow is slow, which obviously increases the risk of stroke and heart disease. Slow blood flow is easy to form small blood clots in blood vessels and block blood vessels. If the coronary artery is blocked, it will cause angina pectoris or myocardial infarction.

5。 Skipping breakfast is easy to get fat.

If you don't eat breakfast, you will inevitably eat more Chinese food, and your body will not digest and absorb well, which is the easiest to form subcutaneous fat. Affect the figure.

What's the best for breakfast? Generally, it should be salty and sweet. Eat fruit or drink fruit juice. Breakfast for children: Children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium.

First of all, eat less foods with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a slice or two of bread are usually the best choices for children's breakfast when conditions permit.

Milk can be drunk alternately with drinks such as juice. Bread can sometimes be replaced by biscuits or steamed bread.

Breakfast for teenagers: The body develops rapidly in adolescence, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamins C and A are needed to help the body grow and develop. Therefore, the breakfast suitable for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).

Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are relatively heavy. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus and so on. , and should be kept low in calories and fat. You can choose skim milk, soy milk and other drinks. The food is simple, but don't eat fried dough sticks, sweet (sweetened) food, ordinary steamed bread and bread, but bread without oil is fine. You can also choose to eat a fruit. If you want to eat eggs, don't eat yolk. You can also eat some dishes for breakfast, such as vegetable buns. In addition, fruits are different from vegetables. Radish''''''' but don't use too much, just change some food and fruit. As for what to eat for breakfast, 200ML-250ML is enough. Dietitians live in a busy metropolis, and most people can use many excuses such as sleeping late and having no time to prepare.

So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is very simple, that is, make sandwiches and drink milk, cook boiled eggs or marinated eggs the night before, cut them in half, slice the cucumber, wash the cherry tomatoes, and put the eggs/marinated eggs, sliced cucumbers and cherry tomatoes directly in two pieces of bread the next morning.

For children, turn the shrimp skin inside the microwave oven and put it in the sandwich, which not only supplements calcium, but also supplements protein, making it salty and refreshing. If you want to season, you can also put some ketchup.

The whole journey takes no more than 10 minute, but all the nutrients are available. If time is still not enough, you can make sandwiches the night before and put them in the microwave in the morning.

A glass of milk and a sandwich can be eaten by children in less than 10 minutes. Need to be reminded that it is best to drink a cup of warm water after gargling and before eating to supplement the water consumed in one night.

Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast. 1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk.

But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more 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 and so on. It's convenient and beautiful to eat while it's hot the next morning. 3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk.

This collocation is more suitable for people with high blood sugar or diabetes family inheritance. Spring is the season when children grow and develop vigorously. Many children have lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important.

Experts call for the best of everything.

2. What are the tips for healthy eating?

Eat regularly three meals a day, especially breakfast, and eat some food that can burn for 4-5 hours. If the time is too hasty, you can eat fruit instead. If you still feel hungry after three meals, you can eat some low-fat food, such as fruit, instead of snacks.

Healthy food

Eat more fruit

It is best to eat fruit and vegetable salad, followed by steamed or microwave cooked vegetables. After frying, stewed fruits and vegetables will lose a lot of nutrients, especially vitamins A and C, but pay attention to the absorption of heat and fat when putting salad.

Eat more vegetables

Tomatoes, eggplant and broccoli are the most suitable vegetables to prevent aging. Papaya, durian, watermelon, grapes and oranges are all suitable fruits. Papaya can remove edema, which is good for joints and whitening. Watermelon and red grapes can prevent heart disease; Frozen tofu is good for removing fat.

Eat more fish

Fish contains a lot of amikacin, which contains a lot of DHA, eicosapentaenoic acid and X linolenic acid. The above components are beneficial to eyes, brain, myocardium and placenta, and have inhibitory effects on hypertension, arteriosclerosis, myocardial infarction, cerebral thrombosis and cerebral hemorrhage, and can reduce cholesterol in liver and blood and the content of neutral fat in liver. DHA is the most in the deep fat of fisheye life, followed by the fat part.

Eat more beans.

Beans and peas are rich in cellulose and phytochemicals. Eating more can reduce the risk of heart disease and diabetes. Beans contain a lot of protein, which can replace meat. The female hormones estrogen and lutein that often drink soybean milk can be reduced. They have the function of preventing cancer. Therefore, drink two cups of soybean milk drinks every week.

A cup of yogurt every day

Yogurt contains a large number of active lactic acid bacteria, which can enhance the body's resistance. Original yogurt has excellent skin rejuvenation effect, and it is also a cleansing product with calming effect, because it is rich in protein, calcium, vitamins and so on, and is easily absorbed by the skin.

Moderate drinking

Proper absorption of cellulose

Moderate absorption of cholesterol

Eat less sweets.

Eat less meat

Eat less high-fat foods such as cocoa butter.

Stay away from caffeinated foods and soft drinks.

Don't be greedy for snacks.

Don't drink tea after dinner.

It is not advisable to eat too much.

People should eat four kinds of food every day, including grains, fruits and vegetables, milk and meat. If they eat it every day, they won't lack all the vitamins and minerals that the human body needs every day. Together, these four foods provide seven kinds of nutrients that people need every day: water, sugar, protein, fatty acids, vitamins, minerals and fiber. Therefore, these four foods are collectively called "balanced foods".

Excerpted from Yakou Nutrition Weight Loss Network

A balanced diet refers to eating seven kinds of nutrients in four kinds of foods every meal, but the calories and oils are not over the standard, the fiber is sufficient, cereals, fruits and vegetables are the staple foods, and as the main source of daily heat energy, vitamins and minerals are not lacking, water is sufficient, and protein is appropriate.

Fruits and vegetables are the main sources of fiber; Starch in grain is the best energy substance for human body; Milk and dairy products, in addition to providing protein, are the most important food sources of calcium and magnesium, and also an important source of water; Protein in meat, eggs, fish and beans is an important raw material for human body.

How many calories to eat for breakfast and lunch can be decided by yourself; You can freely choose what kind of food you want to eat, but if you want to eat all four kinds of food, as long as the calories, protein (meat) and oil are not over the standard, there is considerable room for choosing food for each meal; So is dinner.

After the calorie of each meal is determined, the recipe can be considered by itself and is full of changes. This diet can be maintained for a long time, so it has the greatest chance of success.

3. Knowledge of eating a good breakfast

According to the investigation of nutritionists, there are still many people who don't form the habit of eating breakfast, or eat breakfast too casually. Nutritionists point out that how to eat a good breakfast is actually very knowledgeable. The following is a new concept of healthy breakfast put forward by health experts. Compare and see if your breakfast is up to standard.

The best time for breakfast is from 7 to 8.

Some people get up early in the morning and have breakfast early. Actually, this is not good. Breakfast is best eaten after 7 am. Medical experts pointed out that when people sleep, most organs are fully rested, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually enter a state of rest in the morning. Once breakfast is eaten too early, it will inevitably interfere with the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. So it is most appropriate to have breakfast around 7 o'clock, because people have the strongest appetite at this time. In addition, the interval between breakfast and lunch should be about 4 to 5 hours, that is, breakfast should be between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or advance lunch accordingly.

Eating cold food for breakfast is harmful to health.

You should eat hot food for breakfast to protect your stomach. In fact, stomach qi in TCM theory is broad, not only refers to the stomach, but also includes the digestion and absorption ability of the spleen and stomach, acquired immunity, muscle function and so on. Because in the morning and at night, Yin Qi has not moved away, and the temperature of the earth has not risen. The muscles, nerves and blood vessels in the body are still contracting. If you eat cold drinks at this time, it will definitely make the various systems in the body contract more and the blood flow will be worse. Maybe you didn't feel upset with your stomach when you started eating and drinking cold food, but after a long time or when you get old, you will find that you can't absorb the essence of food. It seems that I can't eat hard things all the time, or my stool is always thin, or my skin is getting worse, or my throat is always stuffy with phlegm, and I often catch a cold and have minor problems. This is the stomach injury caused by long-term cold food.

Milk and eggs are not a perfect breakfast.

Many office workers get up in the morning, drink a large glass of milk, fry an egg, eat some meat slices, grab a fruit and rush out of the house. I feel that this breakfast is nutritious. However, nutrition experts point out that protein and fat intake are enough, but carbohydrate intake is neglected.

Nutritionists point out that a scientific breakfast should be a balanced breakfast, and the amount of protein, fat and carbohydrate should be a reasonable structure. Among them, carbohydrates are the foundation, and many people don't realize it. In the dietary structure recommended by China Nutrition Society, the caloric value ratio of protein, fat and carbohydrate should be 12: 25-30: 60. It can be seen that carbohydrates account for the largest proportion. Cereals and cereals are the main sources of carbohydrates. Cereal breakfast is an ideal nutritious breakfast, which is most suitable for people of all ages in modern families. Compared with other carbohydrates, cereals are characterized by low fat, low cholesterol and long-lasting energy release.

The acid-base balance of breakfast is very important.

Many people are used to eating steamed bread, fried food and soybean milk for breakfast. Some people eat eggs, meat and milk. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. Too many acidic foods in the diet can easily lead to blood acidification, physiological acid-base balance imbalance and calcium deficiency.

Nutritionists suggest that vegetables and fruits contain alkaline substances. As long as you eat some vegetables and fruits to supplement them, you can balance the acid-base and various nutrients in your diet.

Nutritional breakfast recommended by experts

First of all, according to the classification method of the dietary pyramid, food is divided into cereals, vegetables, fruits, meat and milk. If you eat two or less types, the quality of breakfast is poor; if you eat three types, the quality of breakfast is good; if you can eat enough of these four types, there will be nutrition.

According to this method, nutrition experts recommended several nutritional breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat diet, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd and egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, but the salt content is too high. Vegetables such as cucumbers should be added.

Nutrition experts especially recommend not to eat two kinds of food for breakfast: one is carbohydrate-based food, and the other is egg yolk and fried high-fat food. Due to excessive intake of starch, sugar, fat and cholesterol, it takes a long time to digest, and it is easy for blood to accumulate in the digestive system for too long, resulting in reduced blood flow to the brain and hypoxia of brain cells, so the brain is groggy all morning.

4. Knowledge of breakfast

With the accelerated pace of people's life, breakfast that we should pay attention to in our life is increasingly ignored, especially among our students. According to the investigation of nutritionists, there are still many people who don't form the habit of eating breakfast, or eat breakfast too casually. Nutritionists point out that how to eat a good breakfast is actually very knowledgeable. The following is a new concept of healthy breakfast put forward by health experts. Make a good comparison and see if your breakfast is up to standard. The best time for breakfast is from 7 to 8. Some people get up early in the morning and have breakfast early. Actually, this is not good. Breakfast is best eaten after 7 am. Medical experts pointed out that when people sleep, most organs are fully rested, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually enter a state of rest in the morning. Once breakfast is eaten too early, it will inevitably interfere with the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. So it is most appropriate to have breakfast around 7 o'clock, because people have the strongest appetite at this time. In addition, the interval between breakfast and lunch is about 4 to 5 hours, that is, it is better to have breakfast between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or bring your lunch forward accordingly. Eating cold food for breakfast is harmful to health, and eating hot food for breakfast is also necessary. Only in this way can we protect the stomach qi. Stomach qi in the theory of traditional Chinese medicine is actually generalized, not simply referring to the stomach, which includes the digestion and absorption ability of the spleen and stomach, acquired immunity, muscle function and so on. Because the Yin Qi has not been removed in the morning and at night, the temperature of the earth has not risen. The muscles, nerves and blood vessels in the body are still contracting. If you eat and drink cold food at this time, it will inevitably make the various systems in the body contract more and the blood flow worse. Maybe you didn't feel uncomfortable in the gastrointestinal tract when you started eating and drinking cold food, but as time goes on or you get older, you will find that you can't absorb the essence of food, and it seems that you can't always eat hard things, or your stool is always sparse; Or skin deterioration; Or the throat is always faint with phlegm and not refreshing; I often catch a cold and have a minor problem, that is, eating cold food for a long time hurts my stomach and my body's resistance. Milk and eggs are not a perfect breakfast. Many office workers get up in the morning, drink a large glass of milk, fry an egg, eat a few pieces of meat, grab a fruit and rush out of the house. I feel that this breakfast is nutritious. But nutrition experts point out that protein and fat intake are enough. But it ignores the intake of carbohydrates. Nutritionists point out that a scientific breakfast should be a balanced breakfast, and the amount of protein, fat and carbohydrate should be a reasonable structure. Among them, carbohydrates are the foundation, and many people don't realize it. In the dietary structure recommended by China Nutrition Society, the reasonable breakfast nutritional structure is that the caloric value ratio of protein, fat and carbohydrate should be 12: 25-30: 60. It can be seen that carbohydrates account for the largest proportion, and cereals are the main source of carbohydrates. Cereal breakfast is the most ideal nutritious breakfast for people of all ages in modern families. Compared with other carbohydrates, cereals are characterized by low fat, low cholesterol and long-lasting energy release. The acid-base balance of breakfast is very important. Many people are used to eating steamed bread, fried food and soybean milk for breakfast. Some people also eat eggs, meat and milk. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. Too many acidic foods in the diet can easily lead to acidic blood, acid-base imbalance in the body and calcium deficiency. Vegetables and fruits contain alkaline substances. As long as you eat some vegetables and fruits to supplement them, you can balance the acid-base and various nutrients in your diet. The nutritious breakfast recommended by experts first divides the food into cereals, vegetables, fruits, meat and milk according to the classification method of the dietary pyramid. If you eat two or less types, the quality of breakfast is poor; if you eat three types, the quality of breakfast is good. If you can eat enough of these four categories, breakfast is nutritious. According to this method, nutrition experts recommended several nutritional breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat diet, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition. The combination of spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd, egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, but the salt content is too high. Vegetables such as cucumbers should be added. Nutrition experts specially suggest that there are two kinds of foods that should not be eaten for breakfast: one is carbohydrate-based food. The other is egg yolk and fried high-fat food. Because of the excessive intake of starch, sugar, fat and cholesterol, and the long digestion time, it is easy for blood to accumulate in the digestive system for a long time, which leads to the decrease of cerebral blood flow and hypoxia of brain cells, so the brain is groggy all morning.

5. Nutrition and health tips for primary school students

Dietary collocation of primary school students:

7- 12-year-old children are in the stage of rapid development, especially in the late primary school, which requires higher nutrition. Classroom education requires concentration, more than mental work before entering school, and game activities tend to decrease. Therefore, this period should pay attention to the following points:

(1) The diet should be diversified, adequate and balanced. According to the season and market supply situation, the main and non-staple foods should be matched with each other in thickness, with dry and wet meat, and more milk and bean products should be supplied to ensure adequate supply of calcium.

(2) Arrange three meals reasonably, and add a snack to the three meals. The energy distribution of three meals can be breakfast 20%-25%, lunch 35%, snacks 10%- 15% and dinner 30%. Breakfast must be rich and of high quality, and you should eat well. If the nutrition supply for breakfast is insufficient, primary school students often feel hungry after the second class, which affects their attention in class. Generally speaking, it is advisable to provide a certain amount of meat food (50- 100g), such as 1 egg, 1 bottle of milk or soybean milk, floss meat, ham, sauce meat, etc. And increase snacks 1 time between classes to supply sufficient nutrition and energy, which is beneficial to mental work. Lunch should also be given full attention. If schools or families can provide children with quality lunches, their physical fitness will be greatly improved. Dinner is usually eaten at home, and dual-income families often have the most abundant dinner. But from a nutritional point of view, dinner should not be too greasy and overeating, otherwise it will affect sleep and rest. It is best not to eat after dinner.

(3) Cultivate good eating habits and pay attention to food hygiene. Wash your hands before and after eating. Wash the fruits and vegetables with detergent and water before eating. Develop a good habit of not being partial to food, not picky about food and not eating snacks.

6. What are the tips for healthy eating?

What vegetables do patients with liver disease eat?

Recently, people pay more and more attention to diet therapy. From the perspective of protecting the liver, the choice of vegetables is particularly important. Choosing the right vegetables can not only protect the liver, but also provide the needs of the body, especially for patients with liver disease. Dietotherapy is an important part. The following are some liver-protecting vegetables, so it is recommended to eat more.

Cabbage: Cabbage, Cabbage, Cabbage, which is flat in nature and sweet in taste, is rich in vitamin C, vitamin B 1 and vitamin B2, and also contains carotene and vitamin E. It is effective for gastric and duodenal ulcers and pains.

Mushrooms: There are many kinds, most of which are cultivated artificially, including cauliflower, Tricholoma, Lentinus edodes and so on. , are mushrooms. It is mild and sweet, and contains polysaccharide, vitamins, protein, fat and inorganic salts. Experiments show that its polysaccharide has the function of regulating immunity and resisting tumor, and patients with liver disease should eat it often.

Auricularia auricula: Black and white, flat and sweet, containing fat, protein and polysaccharide. It can nourish stomach and blood, and has nourishing effect.

Seaweed: cold and salty, containing a lot of iodine, alginic acid, vitamins, protein and fat. It has the effect of resolving phlegm and resolving hard mass. According to research, its extract can inhibit platelet aggregation and lipid oxidation and resist ulcer.

Garlic: Liliaceae, spicy, warm and spicy. It is suitable for patients with liver diseases and contains vitamin A, vitamin B 1, vitamin C, etc. Its extract has antibacterial, antiviral and vascular softening effects.

Water spinach: Also known as Ipomoea aquatica, it is sweet in taste and flat in nature, and contains protein, fat, inorganic salts, nicotinic acid, carotene and so on. It has the functions of detoxification, clearing away heat and cooling blood.

Tomatoes: Solanaceae plants, flat in nature and slightly sweet in taste, are rich in protein, fat, inorganic salts, nicotinic acid, vitamin C, vitamin B 1, vitamin B2 and carotene. It has the effects of clearing away heat and toxic materials, cooling blood and calming liver, and can be eaten raw or cooked.

Wax gourd: slightly cold, sweet, containing protein, vitamins, adenine, nicotinic acid, melon skin can promote diuresis and detumescence; Melon seeds can eliminate carbuncle and swelling, eliminate phlegm and relieve cough; Melon meat can clear away heat and quench thirst, and detoxify fish and crabs.

Cucumber: cold and sweet, containing pentose, vitamin B 1, vitamin B2, nicotinic acid and protein. Its fine fiber can promote the excretion of intestinal toxins and reduce cholesterol, and the malonic acid contained in it can inhibit the conversion of carbohydrates into fat, which is especially suitable for the prevention and treatment of fatty liver.

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7. Breakfast nutrition knowledge

Food should be eaten as breakfast ◆ Breakfast is the "switch" of the brain, and its energy comes from carbohydrates. Therefore, you must eat some starchy food for breakfast. It is best to choose coarse grains instead of finishing, and mix some nuts and dried fruits.

This kind of food releases energy slowly, which can prolong the energy supplement time, such as purple rice flour steamed bread, sesame paste flower rolls, steamed bread, wonton, bean paste buns, nut bread, toast, corn porridge and so on. Secondly, there is no shortage of protein to maintain the body's abundant energy and sensitive response, because breakfast containing protein can release energy continuously for several hours, making us even more "hungry".

You can choose eggs, beef sauce, square ham, tenderloin, spicy chicken wings, vegetarian chicken bean products and other foods. ◆ Third, there must be some fruits and vegetables for breakfast, such as cold salad, vegetable salad, fruit salad and so on.

This is not only to supplement water-soluble vitamins and cellulose, but also because fruits and vegetables contain minerals such as calcium, potassium, magnesium, etc. These minerals are alkaline foods, which can neutralize the acidic free radicals generated by the oxidation of meat, eggs and other foods in the body and achieve an acid-base balance. It is worth noting that breakfast should not eat too many fried foods such as fried dough sticks, oil cakes and fried cakes. Although the feeling of fullness will be more obvious after eating, it is easy for people to accumulate blood in the digestive system for too long because of excessive intake of fat and cholesterol, resulting in a decrease in cerebral blood flow, which may make people feel unable to concentrate all morning.

In addition, the meal time is also very important. Generally speaking, people have the strongest appetite after 20 to 30 minutes of exercise after getting up, and breakfast is the most suitable. Suggestions for healthy and nutritious breakfast: a glass of milk, 1 eggs or a cooked meat, a few slices of whole wheat bread or a steamed bread, a dish of vegetables such as hot spinach, cabbage or spinach, lettuce salad, a cup of fruit or a cup of fresh juice.

Theoretically, the nutritional intake of a hearty breakfast can account for 25%~35% of the whole day's nutritional needs. But in fact, our breakfast is often omitted: lack of time, being hungry and being too lazy to cook are the most common reasons.

As the first meal after a long night, breakfast is very important to us. The ideal breakfast should include a drink to supplement the water consumed at night; Dairy products to supplement the required calcium; Fruits and bread or coarse grains rich in vitamin C provide the energy needed in the morning.

Do you always want to eat in the morning? Here's another reason that may impress you: breakfast usually doesn't lead to weight gain, and even during weight loss, a big breakfast won't make you heavier. What's the matter? Have you decided to have breakfast? Situation 1: No lunch. Demand: Because time is tight, I often skip lunch.

As a result, I often eat snacks and my dinner intake is amazing. Of course, a hearty breakfast can't completely replace lunch, but a proper diet can still provide you with the minerals, vitamins and cellulose you need for a day.

First of all, it must be clear that the calories we need to consume in a day are about 1400 calories. This requires a hearty breakfast, plus some afternoon refreshments. If possible, eating something at noon can make up for your lack of nutrition intake.

Menu: two slices of American toast, two scrambled eggs, a slice of cheese, three small oranges and a cup of coffee. Point: Scrambled eggs can replace fish or meat in lunch and provide you with a lot of protein. Protein is an essential element for renewing tissues and cells and making red blood cells, and it is also an important source of satiety. If you have cholesterol problems, you can also change scrambled eggs into 100g ham or lean broilers.

Situation 2: Exercise demand: Athletes should make their breakfast contain more energy and provide water, minerals and vitamins needed for exercise. In terms of balance, we should pay attention to the intake ratio of quick-release carbohydrates (sugar and jam) and slow-release carbohydrates (whole wheat bread and dried fruits) to ensure the energy supply during the whole exercise.

It should be no problem to provide 800 calories for a correct breakfast. If you do exercise in the morning (for example, jogging before going to work), you can divide breakfast into two parts to avoid possible digestive problems: eat a piece of bread and some dried fruits before exercise, and then eat other things after exercise.

Menu: three slices of jam bread, a cup of natural yogurt, some honey, dried fruits (dried bananas, dates, dried plums, almonds, etc. ), a glass of orange juice and a cup of tea. Key points: Dried fruit can provide you with basic nutrition (slow-release carbohydrates, calcium and vitamin B group), and its antioxidant substances can effectively neutralize free radicals generated during muscle exercise. Eating some dried fruit after exercise can restore your physical strength faster.

Situation 3: Important meeting needs: Your goal is to stay energetic until lunch. Then don't hesitate, first of all, increase your appetite: if you usually eat a piece of bread, eat two pieces today; Secondly, enrich your menu: bread (carbohydrate), butter (fat) and meat (protein).

They can slow down digestion, prevent your stomach from emptying too fast, and gradually provide you with energy until noon. Please pay attention to choose foods that are more acceptable to your stomach, because stress will weaken your digestive ability and avoid foods that will cause bloating.

Menu: two or three pieces of turkey, two pieces of bread and butter, a glass of orange juice, a piece of hazelnut chocolate, and a cup of tea. Key points: hazelnut chocolate, which contains magnesium, can keep your head clear in a fierce meeting. In addition, theobromine in chocolate, similar to caffeine, can produce mental and physical excitement.

Hazelnut provides magnesium and vitamin B, which is beneficial to brain balance. Most importantly, chocolate contains antidepressants similar to stimulants, which is the best helper to keep happy.

Situation 4: Not hungry in the morning: No appetite in the morning is usually due to eating too late or eating too much the night before. Therefore, we should try to correct this bad eating habit, don't eat too late, and don't eat too much.

When you are not hungry, choose light and digestible food for breakfast. Liquid and soft food are the first choice. If you don't believe me, you can do the following experiment: When you are not hungry in the morning, which one do you have more appetite for, an apple, a glass of apple juice or a bowl of stewed apples in sugar water? If you really can't eat anything in the morning, you might as well bring breakfast to the office. At 90 o'clock, your digestive system begins to normalize, and you will be hungry.

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