From the point of view of nutrition, the ratio of breakfast, lunch and dinner is 30%, 40% and 30%, and all kinds of food should be distributed among the three meals in proportion. However, it is not easy to meet the above conditions because of the tight time in the morning and long-term living habits. Nevertheless, for the sake of health, we should pay attention to arranging breakfast. There are several kinds of food that are the best:
1, a glass of milk, 250 ml is suitable for adults. The daily calcium intake per capita in China is only 39 1mg, which is less than half of the 800 mg recommended by China Nutrition Society. Milk is a good calcium supplement food. A cup of milk can supplement about 270 mg of calcium, which is easier to absorb than ordinary calcium agents.
2. An egg. Eggs are rich in nutrition, and the content of essential amino acids in protein is closest to the proportion needed by human body. It should be noted that (1) patients with dyslipidemia should eat less because of the high cholesterol content in egg yolk; (2) Some patients should not eat eggs; (3) Don't eat more. Even healthy people can eat one a day.
3, an apple, about 3 Liang is appropriate, you can also use other fruits instead. Fruit mainly provides water-soluble vitamins and dietary fiber to supplement the lack of breakfast intake.
4. Appropriate amount of sugar can be bread, steamed bread or other complex carbohydrates, but try not to eat or eat less simple sugar as a sweetener. Sugar mainly provides the heat energy needed in the morning, and also has the function of saving protein.
If possible, you can also eat some vegetables, a little meat and nuts for breakfast.
A scientific and nutritious breakfast can ensure that you are full of energy in the morning and don't feel sleepy at noon, which is very beneficial to your health. If you persist for a long time, it will also have a favorable impact on weight loss, beauty and children's intellectual development.
Interested friends can try it: if you eat a scientific and nutritious breakfast, you will find that the work efficiency in the morning is improved; If you give your child a scientific and nutritious breakfast, you will find that your child is more focused on studying or doing things in the morning than usual.
The soybean milk shop sells sesame cakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on. , have the problem of high oil content. Suggestion:
This kind of breakfast is high in calories and fat, so it is best to eat less, not more than once a week, and the lunch and dinner on that day must be as light as possible. This breakfast lacks vegetables, so you should supplement it in the other two meals. Most take-away soymilk contains too much polysaccharide. It is recommended to buy clear milk without sugar, and then add some sugar yourself. When eating baked wheat cakes or fried dough sticks, it is recommended to match soybean milk instead of rice paste, because rice paste is still a rice product, which lacks amino acids like baked wheat cakes and fried dough sticks, and the quality of protein is relatively poor. Bread and milk clan
Many people often eat pineapple bread, red bean bread and cream bread for breakfast, and then drink a bottle of milk, sometimes with coffee. Bread with stuffing tastes delicious, but after careful processing, its nutritional value is not high and it is not suitable for breakfast. Suggestion:
You can drink low-fat milk or skim milk to reduce the total fat intake in a day.
Stuffed bread is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose toast with 1 teaspoon jam.
In addition, it is suggested that the toast should be changed frequently, avoiding applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) or jam (accumulating sugar) every day, and applying less.
Two slices of toast coated with peanut butter, cream or a slice of low-fat cheese and a bottle of low-fat milk or yogurt are more suitable choices.
If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced. Porridge dishes zu
The breakfast of porridge dishes is mostly for the elderly. Compared with this breakfast, the fat is not too high, but nutritionists believe that pickles and bean curd porridge have low nutritional value, too salty and too high sodium content. Suggestion:
A slightly thicker bowl of porridge is about half a bowl of dry rice. It is recommended to eat 2 to 3 bowls at a time, otherwise it is easy to feel hungry before noon. When eating porridge, you can eat it with a poached egg or a piece of lean meat. Vegetarians choose to eat a piece of bean curd, dried bean curd, vegetarian chicken and other bean products, and eat protein. As for bean curd and pickles, try to eat as little as possible. In addition, add a plate of fried vegetables, this breakfast is very balanced, and the potassium in the vegetables can help the body excrete sodium. According to personal habits, you can eat 1 serving of fruit for breakfast, but it is not recommended to drink juice with excessive calories. Breakfast shop zu
Many people in SOHO often buy a hamburger, and almost all of them eat this set for breakfast from Monday to Friday.
Nutritionists agree that it may be too much oil. Hamburgers used in breakfast shops or western-style fast food restaurants are high in fat. Suggestion:
Ask the store not to apply salad dressing or apply it thinly to reduce oil intake. You must eat three dishes of vegetables (about half a catty) every day. Because there are few vegetables for breakfast, we should supplement them at lunch and dinner. For breakfast in western-style fast food restaurants, it is recommended not to order set meals, such as hamburgers instead of potato cakes. Choose a small glass of orange juice or milk as a drink instead of iced tea and coke with high sugar and calories.
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Make a nutritious breakfast in ten minutes.
Banana sandwich
Ingredients: sliced bread, bananas
Method: Slice bananas obliquely and put them into bread slices.
Excellent point: convenient.
Disadvantages: people who don't like sweetness will feel bored.
Taste: sweet.
Suggestion: try to cut bananas into long strips and put them in bread, so that they are not easy to spread.
Reminder: Bananas and honey together may cause mild diarrhea, so people with bad stomachs should pay attention.
Tuna sandwich
Ingredients: sliced bread, canned tuna, salad dressing or sliced cheese.
Method: Cut the thin slice of bread from the hard edge and cut it diagonally into two triangles. Spread salad dressing or put cheese slices on it. Drain the tuna meat slightly, put a thin layer on a piece, and then put a piece of bread. If you like, you can carefully cut it into triangles of the right size.
Excellent point: delicious.
Disadvantages: Although some canned foods claim to contain no preservatives, there are still some concerns about the high salt content of canned foods.
Taste: salty and appetizing.
Recommendation: To make sandwiches, it's best to choose a large, unsweetened sliced bread, which is more elastic, that is, the one with less fat, softness and toughness is the most suitable. If you think salad dressing is high in calories, you can use low-fat cheese slices.
Reminder: don't bring too much canned juice, it will make the sandwich softer.
Milk dried fruit porridge
Ingredients: oatmeal, milk, honey, eggs and raisins.
Method: put a small amount of water into the pot, light it, and then add cereal and raisins. Boil. If you like, you can add an egg and mix well. Cook for another 2-3 minutes. Rush into the milk and turn off the fire. Add honey and eat with one or two fruits, which is more nutritious. Excellent point: natural raw materials. After adding milk, firstly, it can avoid destroying nutrition by heating for a long time, and secondly, it can quickly reduce the temperature of porridge. Adding honey will not destroy the nutrition of honey, and it can be eaten immediately.
Missing point: If you like the taste, it's actually a good breakfast with no shortcomings.
Taste: If you don't like honey, you can choose to make it white or slightly salty.
Recommended: dark honey (such as jujube honey) has strong antioxidant capacity; Sophora japonica honey is good for girls; Baihua brand children's honey is generally added with taurine, which is good for the brain. Adults don't know if eating it will have an effect.
Reminder: Oats are suitable for adults, not for children.
Yogurt salad
Ingredients: whole wheat bread (or whole wheat digestive biscuits, Shaqima), bananas, various dried fruits (such as walnuts, almonds, raisins, etc. ), yogurt.
Recipe: bread (or biscuits, etc. ) It's broken. Slice the banana, put the dried fruit on a plate, pour the yogurt in, and you can eat it.
Excellent point: hurry up! If you eat fast, you can finish your meal in 10 minutes. There are many kinds of raw materials, so it is a good choice to change the taste occasionally.
Missing point: cold! It is not suitable for eating when the heating is insufficient in winter.
Taste: a little sweet.
Recommendation: If you use bread, it is recommended to choose sugar-free whole wheat bread, which can neutralize the sweetness of yogurt. Friendly reminder: If you choose bread, you should eat it immediately, otherwise the bread will be very soft.
Delicious Korean pine rice balls
Ingredients: glutinous rice. Ingredients: pine nuts, red dates, soy sauce.
Preparation: The day before, soak the glutinous rice in soy sauce to harmonize the color and increase the umami flavor, cook it and put it in the refrigerator.
System:
1. Take out the glutinous rice, wrap it in the microwave oven and heat it in the microwave oven.
2. Add a little water to the red dates and cook them.
3. Take out the rice balls while they are hot, knead them into balls, and embed red dates and pine nuts.
Secret formula:
1. If blood glutinous rice is used, the nutritional value will be more abundant.
2. Pay attention to beauty when embedding jujube pine nuts.
Chicken breast toast
Ingredients: sliced bread, chicken, cucumber and coriander.
Ingredients: salt, monosodium glutamate.
Preparation: the night before, choose chicken breast, cook it thoroughly and put it in the refrigerator for later use.
System:
1. Mix a little salt and monosodium glutamate into the chicken and heat it in the microwave oven.
2. Cook cucumber in water and mix with chicken.
3. Put the bread in the toaster for heating, or put it on the gas stove and heat it with a bracket.
4. Pile the chicken juice on the bread and decorate the coriander.
Secret formula:
1. Remember to choose bread with light taste, or you will consume too much salt in the morning.
2. If you like a little taste, you can add a little black pepper. But for nutrition, in the morning, this irritating seasoning is not needed.
Drink a cup of cocoa, and you will definitely feel better and more nutritious.
Chicken soup, pork floss and soup rice
Ingredients: rice and side dishes. Ingredients: chicken soup, pork floss
Preparation: At the end of the chicken soup, there will always be some residual juice. It's a pity to abandon it. Drinking it will make you feel "ineffective". What shall we do? Freeze the remaining chicken soup in the quick-freezing box.
System:
1. Take out the chicken soup ice cubes from the refrigerator and heat them in a pot.
2. After the chicken soup melts, pour in the right amount of rice and stir.
3. After the soaked rice is boiled, put it in a bowl, pour the meat floss on it, and serve with a pot of side dishes.
Secret formula:
1. The rest of the chicken soup should be thicker. If it is too light, there will be no nutrition. So remind everyone that when making chicken soup, don't add water many times, which will destroy nutrition.
2. Chicken soup can be frozen into ice cubes in a quick-freezing box to ensure hygiene.
3. It's best to choose some nutritious side dishes to eat with soaked rice, or you can make them with vegetables yourself.
Salad bread box+fresh fruit juice
Ingredients: 1 root cucumber, semi-cooked carrot, 1 cooked potato, 1 cooked egg, half a cup of mayonnaise, 4 slices of toast, and half a tablespoon of salt.
Method:
1. Wash cucumber and cut into pieces, add half a tablespoon of salt and marinate for 5 minutes, then rinse with cold boiled water and drain.
2. Dice carrots, potatoes and boiled eggs, mix them with cucumbers, and then add mayonnaise to make a salad.
3. Put the toast flat, add a little salad, cover it with a piece of toast, put it in a round box with a bowl, and cut off the hard skin around it.
Fresh fruit cornflakes+fresh fruit cornflakes on toast
Ingredients: four fresh strawberries, 1 banana, 1 papaya, 1 cornflakes, 1 cup of fresh milk.
Methods: Wash all kinds of fruits, peel them, cut them into small pieces, put them in a deep dish, add cornflakes and pour in fresh milk.
roast
Ingredients: toast and bread.
Method:
1. Bake the toast with a toaster or oven until both sides are golden, and then take it out for eating.
2. Cream or jam can be used to improve the taste of toast.