A balanced and diverse diet is the key to promoting physical and mental health. Dietary guidelines for China residents recommend eating 12 or more non-repetitive foods every day. Suggestions on food and heart combined with real life: For office workers, under the premise of no repetition, they need to eat more than three kinds of food for breakfast, four kinds for lunch and five kinds for dinner, plus 1-2 kinds of food, including fruits, nuts and coffee. , but does not include onions, ginger, garlic, soy sauce vinegar and other condiments.
Many people are used to eating vegetables every meal, so do you need vegetables for breakfast? Is it better to eat vegetables or fruits in the morning? There is no standard answer to this question, as long as you can get all kinds of dietary fiber, vegetables, fruits, nuts, whole grains and beans to match. For most people, cereals and beans are basically eaten in the morning, but how to choose vegetables and fruits?
For office workers who are in a hurry every morning, it is more convenient to use fruit as a source of dietary fiber, vitamins and minerals every morning. You can eat it after washing, which is convenient and fast, and it is more helpful to ensure that the salt is within 5 grams and the oil is within 20 grams every day without using the oil and salt index for one day.
However, it is also a good choice to prepare 1-2 side dishes for friends who have old people at home to help with cooking or have high breakfast requirements, such as a cold salad/purple cabbage/fungus in the morning, stir-fried broccoli/spinach/oily wheat dishes and so on. As long as you keep the oil and salt low.
For friends who like to eat pickles for breakfast, it is best to rinse them with clear water several times before eating, otherwise it will be so salty in the morning, but it will be easy to eat too much salt.
Here are some faster breakfasts, which can not only provide us with calories, but also protect the flora.
Day 1 day. Lactic acid bacteria whole wheat jujube cake+natto+yogurt+small orange
The next day. Lactobacillus whole wheat purple potato roll+egg+sour soybean milk+mango
The third day. Beef Steamed Bun with Lactic Acid Bacteria+Natto+Yogurt+Red Honey Pomelo+Pomegranate+Walnut
The fourth day. Whole wheat steamed bread with lactic acid bacteria+cheese+yogurt+passion fruit
The fifth day. Lactobacillus whole wheat purple potato roll+egg+sour soybean milk+orange.
Day six. Lactobacillus whole wheat purple potato roll+milk tofu+sour soybean milk+blueberry.
The seventh day. Lactic acid bacteria cheese steamed bread+egg+yogurt+pomegranate+papaya
Serious friends may find that these breakfasts have many similarities, mainly protein foods (yogurt, soybean milk, natto, milk tofu), staple foods (lactic acid bacteria steamed bread, lactic acid bacteria steamed bread, lactic acid bacteria rolls), fruits and vegetables (oranges, pomegranates, oranges, persimmons, red meat pitaya, red honey pomelo). Protein enhances your immunity, carbohydrates provide fuel for your brain, and crude fiber allows your intestinal bacteria to enjoy highly diverse living conditions. Tip: Yogurt should be made by yourself, and the intake of additives and sugar should be omitted. It is not recommended to use commercially available yogurt instead (containing sugar and additives). It can be replaced by homemade coarse cereal porridge or whole-grain soybean milk, but at the same time, it can reduce the intake of staple food and increase the intake of protein.
Remember, don't eat too much. Eating too much will be counterproductive, which will reduce your work efficiency in the morning, induce drowsiness, even abdominal distension and exhaust, and affect the mood of yourself and the people around you.