In real life, many people are used to skipping breakfast or eating something casually. In fact, this is a very bad habit. If the human body can't get enough food supply, it will feel tired and listless, which is very unfavorable for a day's work and study, and will also have an impact on health.
Some people may say, I want to lose weight, so I can't eat breakfast. This is also a wrong approach. People who lose weight should not only eat breakfast, but also eat well. Eating a good breakfast can make you full of energy, speed up your metabolism, reduce the occurrence of obesity and be more conducive to your health. Especially in winter, when the climate is cold, a nutritious breakfast is more important.
When it comes to breakfast, many people think of soybean milk fried dough sticks, which is a very classic breakfast in China and is deeply loved by Chinese people. From the point of view of nutrition, this kind of breakfast has a disadvantage, that is, it is too greasy, and the oil is obviously high, which will increase the burden on the stomach. At the same time, in the process of high-temperature frying, the nutrients of fried dough sticks will be destroyed, which is easy to produce carcinogens. In addition, this combination lacks dietary fiber and vitamins.
So, what food should be included in winter breakfast? Have a good breakfast! If your breakfast contains these foods, your breakfast is very reliable!
One of the most important principles of a scientific and nutritious breakfast is "diversification". Only one variety can achieve a nutritional balance and meet the energy substances needed by the body. You can't hide in the quilt and skip breakfast every day because it is cold in winter. In fact, a scientific and nutritious breakfast should be more biased towards these kinds of foods:
Increase the proportion of coarse grains in staple food
Many people believe in the concept of "food is never tired of essence" and think that the finer the food, the better. But if the diet is too meticulous, there will be two problems: the decrease of trace elements and intestinal problems. There are more and more people with constipation in modern times, mainly because there are problems in this respect. Therefore, we should pay special attention to the choice of staple food. The staple food should not only be rice and white flour, but also increase the intake of coarse grains and miscellaneous grains. This combination can make food release energy slowly and prolong the energy supplement time. The staple food should be brown rice, miscellaneous grains, millet, oats, sweet potatoes, corn and other miscellaneous grains.
Have an egg for breakfast.
Protein is very important for maintaining human body's abundant energy and sensitive reaction ability. Protein can not only supplement the body's nutritional needs, but also release energy continuously for several hours. It is found that people who add a proper amount of protein to breakfast have stronger hunger tolerance than those who don't eat protein for breakfast. Eggs are the source of high-quality protein. Except for a little vitamin C content, eggs contain almost all the nutrients needed by the human body. And eggs contain a lot of lecithin, which is very beneficial to the brain. For people and students who use their brains more, eating an egg for breakfast is very beneficial.
There should be vegetables or fruits for breakfast.
Vegetables and fruits are neglected in most people's breakfast. However, they are important sources of vitamins and minerals. If there are no vegetables and fruits for breakfast and you eat fast food outside at noon, you can only eat it at night. In this way, the intake of vitamins, minerals and dietary fiber is often insufficient. Fruits suitable for breakfast are apples, bananas, pitaya, oranges and so on.
You'd better eat nuts for breakfast.
Nuts are a plus item for nutritious breakfast. Nuts are essential for breakfast to achieve the best results. If we eat peanuts, melon seeds, pine nuts and other nuts in the evening instead of watching TV in the morning, we can improve the quality of breakfast and prevent obesity. In addition, nuts are rich in vitamin E, which is very beneficial to heart health.
Seeing this, some friends may say that such a complicated breakfast can only be eaten by people with money and leisure. We office workers rush to work every day. It's good to have breakfast in the morning. No condition to pay so much attention! In fact, as long as you arrange your time reasonably, you can also have a healthy and nutritious breakfast before going to work.
Below, I will share with you two convenient, fast and healthy breakfast combinations.
The easiest way: eat oatmeal bread, add an egg, a small dish of vegetables, drink a glass of milk for breakfast, 10 and then eat an orange and a small amount of nuts.
If you have enough time, you can drink a bowl of millet porridge, prepare the materials the night before, make an appointment to cook porridge, and then eat a tortilla, an egg, a small dish of vegetables and some chicken breast. After work, eat two more walnuts.
In addition, there are some things worthy of our attention in breakfast. Breakfast is not as early as possible. In life, some people are used to getting up at five or six in the morning and having breakfast immediately. They think it saves time and can supplement nutrition in time. However, in fact, eating breakfast too early is not good for your health and may hurt your stomach. It is recommended to drink a cup of warm water after getting up in the morning to replenish the water needed by the body, stimulate the stomach and promote defecation. Then have breakfast every 30 minutes.