Nutrition collocation
1, four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk, fruit and vegetable essence!
2, nutritious breakfast, the best content to eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soybean milk, skim milk, eggs, apples, pears and so on. It is easy to buy fruits and vegetables;
Eat less: fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soft drinks, etc.
Healthy choice: choose foods rich in high-quality protein; Choose grains rich in water, minerals and cellulose; Choose liquid nutritious foods such as fruits and vegetables, soybean milk and skim milk; Stay away from foods high in oil, sugar, salt, fat and additives.
3, reasonable collocation scheme:
A variety of small amounts, staple food is indispensable, dairy products, eggs are also needed, and fruit and vegetable liquids are very good.
Breakfast in three meals a day should be diversified.
High-quality protein, vitamins and plenty of water are indispensable for improving immunity.
Breakfast is not advocated in large quantities, but it should be rich in varieties.
Healthy and nutritious breakfast recipes
First, fruit yogurt
Ingredients: an orange and 300ml yogurt for breakfast.
Practice: Squeeze oranges into orange juice with a press, pour them out, turn them into cups, pour in yogurt and shake them well. Sugar-free yogurt is better.
Efficacy: Help the stomach to clear away the garbage in the body, which is suitable for weight loss in spring and autumn.
Second, corn batter.
Ingredients: 200g corn flour, 80g wax gourd, 30g peanut, 40g lean meat and 30g sweet potato. Add eggs and chopped green onion according to personal preference.
Exercise:
1, put the corn noodles in cold water and stir until there is no pimple.
2. Boil water, pour corn flour, wax gourd, sweet potato and lean meat into pieces, slightly mash peanuts, add them, sprinkle with salt, and cook on low heat for 10 ~ 15 minutes.
3. Beat another egg and break it into egg blossoms. Sprinkle some chopped green onion before cooking.
Efficacy: Not only can you fill your stomach, but it is also nutritious.
Third, tomatoes and pineapple juice.
Ingredients: 2 tomatoes and 2 pieces of pineapple. The right amount of sugar.
Exercise:
1, tomatoes are washed and cut into pieces; Peel the pineapple, wash it and cut it into pieces for later use.
2. Put the tomatoes and pineapples into a blender, stir them, pour in the white sugar, add some boiled water, and make juice together. After completion, remove the slag and drink.
Efficacy: If you like, you don't need to remove slag. Pineapple pomace contains a lot of fiber, which can help your intestinal movement.
Four, walnut pine nuts corn soup
Ingredients: walnut kernel 100g, pine nut 100g, millet 100g. Rock sugar, broth, salad oil.
Exercise:
1, walnut kernel and pine nuts are fried together.
2. Take a proper amount of broth, add rock sugar and millet, stew over low heat, sprinkle with walnuts and pine nuts.
Efficacy: Although this soup tastes good, be careful not to eat too much at a time, otherwise it will cause excess calories.
Further reading: the wrong breakfast mix
Mismatch 1: Fried dough sticks+soybean milk breakfast
Soymilk fritters are our ancient traditional breakfast and are also loved by many office workers. However, eating soybean milk fritters for breakfast is a big mistake. Although it can replenish the energy in the morning, it leaves great potential harm to the body. Fried dough sticks are fried high-fat foods. In the production process, high temperature has made them lose their nutritional value and brought carcinogens. High-fat oil strips with medium-fat soybean milk will make the body's oil intake exceed the standard, and the residue of oil in the body will easily lead to obesity.
Mismatch 2: porridge+side dishes
Some people who like light food will like to choose a little light food in the morning. A light rice porridge with a side dish is their favorite. However, the side dishes of rice porridge are only suitable for the elderly, because the elderly are not suitable for eating too much oil, which is a very inappropriate breakfast match for other age groups. Rice porridge with side dishes, without enough protein and nutrition, will make people malnourished. At the same time, only drinking rice porridge will make people feel hungry, have hypoglycemia, and don't have enough energy to keep working all morning.
Mismatch 3: milk and eggs
Milk and eggs are a western-style breakfast that many people like in modern times. It is thought that milk and eggs have sufficient nutrition and protein can supplement human needs, but this idea is not comprehensive. Breakfast for human body needs not only nutrition and protein, but also enough carbohydrates to provide enough energy for human body in the morning. Milk and eggs don't have enough carbohydrates, so when you choose a high-protein and nutritious breakfast, you should supplement some foods with high carbohydrate content.
Mismatch 4: snacks+drinks
Because of the lack of time or the choice of taste, some people will choose to prepare some snacks and drinks for breakfast, which is the most unscientific breakfast collocation. Drinking carbonated drinks for breakfast will lead to excessive calcium excretion in the body, and long-term drinking will cause calcium deficiency. In addition, drinks can not supplement the water needed by the human body, resulting in water shortage. Snacks are mostly dry food, which is not conducive to the digestion of the stomach in the morning. Snacks can only provide energy temporarily, which is easy to cause hunger and even lead to insufficient nutrition.
Mismatch 5: milk+acidic fruit
In order to lose weight, many women will choose breakfast without too much fat, or even a simple glass of milk with a fruit. However, milk and fruit not only did not play a good role in losing weight, but even caused abdominal distension and abdominal pain because of improper fruit collocation. Acidic fruit will combine milk with fruit acid vitamin C and solidify into lumps, which will seriously affect digestion and nutrient absorption, thus causing abdominal discomfort.
Mismatch 6: meat+strong tea
Traditional knowledge makes many people know that strong tea can relieve depression and refresh themselves, so some people choose nutritious meat as breakfast with a cup of strong tea to remove fat from meat. In fact, the combination of strong tea and high-fat food can not only reduce fat, but also cause constipation.