What is the most nutritious for breakfast? Three principles of breakfast:
First, the variety is rich, the diet is balanced and the nutrition is comprehensive;
Second, there are carbohydrates to supplement enough energy;
Third, vitamins need to be supplemented. Vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest.
Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing, and they are in a state of physiological water shortage after getting up for breakfast. 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 warm 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.
The amount of various nutrients in breakfast recipes should generally account for about 30% of the whole day's supply. Among them, for nutrients that may be insufficient for lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. The thickness is matched and the nutrition is complementary.
If you want to add points to breakfast, you can do the same. ...
For busy modern people, in addition to nutritional requirements, breakfast can also add some challenging conditions: delicious, stimulate breakfast appetite; Feel full, so you won't feel hungry in the morning 10; Convenient and quick,/kloc-you can eat it in your mouth within 0/5 minutes.
Many people will probably shake their heads and say, can such harsh conditions really be achieved? The answer is yes. Here are two kinds of nutritious breakfasts for everyone. Let's have a try.
1. Soy milk vegetable set meal
Beat black beans, soybeans and black sesame seeds into five-grain soybean milk, boil an egg, and add two fennel eggs or Chinese cabbage eggs to make buns. If there is no time in the morning, these ingredients can be prepared the night before.
2. Steamed bread sandwich
It is best to choose whole wheat steamed bread, cut the steamed bread into 4 pieces, wipe a small amount of olive oil on the pot, turn to low heat and put the steamed bread pieces, dry them on both sides and leave fragrance, then chop the almonds, wash the lettuce leaves and drain the water. Spread a little olive oil or peanut butter on one side of a piece of steamed bread, sprinkle with almonds and lettuce leaves, cover another piece of steamed bread, eat it in turn, and serve with a glass of milk.
3. Whole wheat bread+vegetable meal
Porridge is the protagonist of traditional breakfast; Whole wheat bread and steamed bread provide us with sufficient energy; Vegetables are essential. Providing vitamin C makes us energetic all morning, and it is also rich in dietary fiber, which is beneficial to gastrointestinal health. Fruit is also an important source of vitamin C and carotene, and can be eaten as a snack.
When is the best time to have breakfast?
The best time for breakfast is between 7 and 8 o'clock. When we sleep, almost all organs of our body will get a full rest. Only the digestive organs are still working, absorbing the food we ate the night before and not resting until morning. If you eat breakfast too early, it will inevitably disturb the rest of the gastrointestinal tract, make the digestive system unable to stop running, and get no rest for a long time, disrupting the rhythm of gastrointestinal peristalsis. Because it is most appropriate to have breakfast twenty or thirty minutes after getting up at around seven o'clock, people's appetite is the strongest at this time. In addition, the best interval between Chinese food and breakfast is 4~5 hours, which means breakfast should be between 7~8 o'clock.
Breakfast is the most important meal of the day. If you eat well, you can make your body full of energy and keep in good condition to finish your work. You must eat nutritious food.