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Three nutrients for energy supply
Carbohydrate, protein and fat are the three nutrients that provide calories for human body, and the order of energy supply is carbohydrate, fat and protein. If you eat too much carbohydrates for breakfast, but don't use them up in the morning work, the excess carbohydrates will be converted into fat and stored. Over time, more and more fat will be stored. If the stored fat cannot be used in time, it will lead to obesity. However, carbohydrates will help to save energy use in protein. Fat When carbohydrate intake is insufficient, the body will use the stored fat. So breakfast should be matched according to the energy consumption of a day's work. If the intake of the three is unreasonable, it will affect the working state of the body all day or lead to obesity and other symptoms. Foods rich in carbohydrates: cereals, potatoes, etc. Foods rich in fat: meat, fish, nuts, etc. Foods rich in protein: meat, fish, milk, etc.
Comprehensive vitamins
These nutrients mainly include vitamins and minerals. Vitamins play an important role in maintaining human growth and physiological functions, and can promote the activity of enzymes or serve as one of coenzymes. If they are lacking, it will affect the absorption of various nutrients. For example, people with anemia simply supplement iron, and the lack of vitamin C in the human body will lead to more iron supplementation, which cannot be absorbed by the human body, and anemia symptoms cannot be improved, because vitamins are indispensable in human nutrition. Each mineral has its own unique function, which cannot be replaced by other nutrients, such as the relationship between calcium and bone, potassium and sodium and blood osmotic pressure. They are also indispensable. Foods rich in these two vitamins are: fruits, vegetables and so on.
Other nutrients
In addition to the above nutrients, there are water and dietary fiber. The human body's demand for water is second only to oxygen. It is a necessary substance to sustain life. Material metabolism and life activities of the body are inseparable and indispensable. Dietary Guidelines point out that normal people should drink 1500- 1700ml of water every day. Dietary fiber mainly absorbs negative nutrients, toxins, heavy metals and other substances, and can also promote the discharge of food residues, which shows its importance. Foods rich in dietary fiber: fruits and vegetables.
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Everyone knows the importance of every kind of nutrition to human body. Because everyone's physical activity is different and needs different nutrition, the requirements for healthy and nutritious breakfast are different. For example, for people with heavy physical strength, a healthy and nutritious breakfast should be able to support and supplement their sufficient consumption during work. In breakfast, they should eat more staple food, then protein food, and finally vegetables, fruits and water. For people with less physical strength, protein should be the main breakfast, because the brain needs to deal with work problems at high speed in the morning, so there must be enough protein to maintain the normal repair, renewal and work of cells, so that the calories will not be consumed so much, staple food and fat can be consumed less, and a lot of vegetables and fruits can be consumed at the same time, because vitamins and minerals affect various physiological functions.
Through the above summary, you can observe whether your breakfast is healthy and nutritious, whether its intake meets your body, whether its energy can last until lunch, and whether its nutrition can keep your brain working until noon without fatigue, so that you can know whether this breakfast is suitable for you.
The author introduces:
I'm May, the mother of two children.
Food science and engineering, senior nutritionist, weight manager, nutrition beautician, health manager.
Engaged in health management for many years, good at diet conditioning direction.
This column mainly analyzes children's sub-health knowledge, nutrition knowledge and parenting experience.
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