Breakfast is very important, and how to eat a nutritious and healthy breakfast is very important. Eating a good breakfast can not only meet the calorie demand in the morning, but also help to improve the physical fitness and enhance the immune ability of the human body, so that our body can maintain a stable state every day and better cope with life and work. In that case, how to eat breakfast? In fact, we need to pay attention to five kinds of food nutrition in daily life, so that we can match some nutrition, be healthier physically and mentally, and care more about physical and mental health.
1, starch dinner is the most basic source of caloric value for our breakfast, including white rice, fresh noodles, toast, steamed bread, steamed buns and fried dough sticks. However, some people worry that eating dinner will make them fat, while diabetics worry that eating dinner will lead to an increase in blood sugar, so they may choose not to eat breakfast or dinner. This idea is actually incorrect. It is impossible to skip breakfast and dinner. After all, if the calorific value can't keep up, people will get hungry easily, which will endanger their work and study in the morning.
Actually, breakfast is necessary for dinner. Moderate eating will not lead to obesity, nor will it lead to elevated blood sugar. Because my body needs to supplement nutrition and kinetic energy through a night of basic metabolism. If you are afraid of obesity and high blood sugar, you can eat coarse grains (sweet potatoes and corn) for breakfast, instead of traditional white rice, fresh noodles, steamed bread and steamed buns. This is not only lower in calories, but also full, and it is not easy to make your blood sugar rise. Regular diet is a very good choice.
2. High-protein food needs nutrition for breakfast, so protein is indispensable, and protein is indispensable nutrition for everyone. Eating high-protein food for breakfast can also improve satiety, slow down gastric emptying, and then increase satiety before meals. Three high-protein foods are recommended for breakfast: raw eggs, milk and watercress. These three kinds of food are protein commonly used for breakfast, and their nutritional components are different.
Raw eggs contain carbohydrates that can meet the body's requirements and contain a variety of nutrients. Eating them helps to improve memory. On the other hand, milk contains a lot of calcium. If you want to grow taller and have good bones, it is necessary to supplement calcium, so drinking pure milk is a very good choice. Soybean milk is rich in unsaturated fatty acids and soybean protein, and the content of lipids and cholesterol is getting less and less, which helps to relieve capillaries.
3. Eat some meat moderately. If you want to take part in some energetic work or engage in intense activities in the morning, it is necessary to eat some meat in moderation for breakfast, so that you can fill your stomach faster and replenish protein and kinetic energy faster. According to the dietary recommendations of China residents, the daily intake of protein is 55g for women and 65g for men. You can eat noodles with meat for breakfast, especially if you like fish.
4. Eating fruits and vegetables for breakfast is a good time range to absorb nutrition, which can balance the diet and provide comprehensive nutrition, so eating fruits and vegetables for breakfast is very, very good. Because fruits and vegetables can bring enough vitamins, minerals, dietary fiber and pure natural flavonoids, the body is more and more energetic in the morning. According to the strongly recommended amount of vegetables and fruits in China, 300-500 g of vegetables and fruits per person per day; 200-350g of fresh fruit. If you can eat some at breakfast, you can help share the quantity of vegetables and fruits in China restaurants and dinners. Special attention means that most people are not qualified to eat fruits and vegetables now, or some people concentrate on eating fruits and vegetables at dinner, which will raise the hidden danger of obesity. It is suggested that eating some fruits and vegetables every meal is better, more balanced, healthier and easier to qualify.
5, eat some dried fruit If you like, it is very good to eat some dried fruit for breakfast. Dried fruit contains a variety of nutrients necessary for human body, and is also rich in vitamins and unsaturated fat, which is helpful for cardiovascular health. Dried fruit is the essence of green plants, so it has good nutrients and is worth eating more. It has a very good effect on physical development, enhancing resistance and preventing infectious diseases.