It is suggested that you can eat about 80- 100g of cereal in the morning. They are rich in carbohydrates, which are the main source of human energy, dietary fiber and minerals, and are the core of a nutritious breakfast.
Like common bread, steamed bread, steamed buns, noodles and so on. However, relatively speaking, these foods are relatively fine, and they will lose some nutrients more or less, which is easy to increase blood sugar and gain weight. It is best to choose whole grains such as pure oatmeal, sweet potato, corn and miscellaneous grains porridge.
2. Meat, eggs, milk and beans: 50-70g.
Dr. Zhang Wenhong said that during the epidemic period, we should eat as much food containing protein as possible, so as to provide enough immune foundation for the body.
Therefore, chicken, beef, fish, eggs, duck eggs, quail eggs, milk, cheese, soybean milk and tofu are all good choices. It is not only the source of high-quality protein, but also helps to delay the emptying speed of the stomach and prolong the feeling of fullness after meals.
3. Vegetables and fruits: 50-100g
Breakfast also needs to contain enough vitamins and dietary fiber, so it also needs fresh fruits and vegetables, but it is not convenient for most office workers to eat vegetables in the morning. They can choose foods that are both vegetables and fruits, such as tomatoes and cucumbers. It is enough to eat about 100g of fruits and vegetables every morning, and the rest can be eaten at noon or dinner.
4. A handful of nuts: 10g
Nuts are rich in various minerals and vitamin E, among which unsaturated fatty acids are beneficial to heart health. But the fat content of nuts should not be underestimated, so eating in the morning is actually the best. But for special people such as hyperglycemia, it can also be eaten between meals.
It is recommended to eat about 10g nuts and 20-25g sunflower seeds with shells (about a handful and a half) every day. Or shelled peanuts 15-20g (one handful, about 10 ~ 15 peanuts); Or two or three walnuts. Your breakfast is really enough only if you meet the above requirements.
Not only that, the correct time to eat breakfast is 20-30 minutes after getting up, because people's appetite is in a strong period at this time, and the digestion and absorption state is also the best level. In addition, before breakfast, everyone can drink a cup of warm water to help replenish the water lacking in our body, discharge metabolic waste and reduce blood viscosity.