Zhang Ye, a registered dietitian in the Nutrition Department of China Nutrition Society, shared that you should eat food with heat energy for breakfast when you were a guest at Guangdong Satellite TV. The three nutrients that provide heat energy are protein, fat and sugar. Breakfast can be served with whole wheat bread, porridge, miscellaneous grains, soybean milk, coffee, skim milk, eggs, grapes, bananas, vegetables and so on.
2. Without these five foods, three meals will be wasted in breakfast: eat well early, eat well at noon, eat less at night, and be healthy physically and mentally. The balance of breakfast is especially critical. Some surveys have found that skipping breakfast for a long time will greatly increase the probability of suffering from obesity, stomach diseases, cardiovascular diseases and other symptoms. There are many kinds of foods to choose from for breakfast, but these ingredients are indispensable when they are matched.
In the academic field of nutrition, raw eggs have the reputation of "all-healthy food", and American Men's Health magazine even named them "the healthiest breakfast in the world". Raw eggs are not only low in calories, but also contain a lot of high-quality protein, which is also helpful to improve satiety. It is a good choice to have a boiled egg for breakfast. Soybean milk contains rich and colorful soybean isoflavones, which can regulate female hormones and relieve the psychosomatic discomfort of menopausal women. Soybean is rich in vitamins, minerals and dietary fiber, which helps to promote gastrointestinal function and excrete feces. In addition, soybean juice is rich in soybean lecithin that can excrete carbohydrates, which can reasonably prevent cardiovascular diseases.
3. It's not too late to correct the three problems of eating breakfast! When people are sleeping, most human organs are still "trimmed", while the digestive system is still absorbing and digesting the food left in the digestive tract after dinner, and slowly enters a state of rest in the morning. Eating too much breakfast has already affected the rest of the stomach, leaving the stomach in a state of exhaustion and fighting. Therefore, it is recommended to have breakfast 20-30 minutes after getting up. In addition, the interval between breakfast and Chinese restaurant is 4-5 hours, which gives the intestine a whole process of digestion, absorption and rest, because breakfast does not have to be eaten after 9 o'clock.
Breakfast, intestines and stomach, internal organs are all in a tired unsalable product, and people's appetite has not been opened. Many people will definitely feel no appetite when they get up in the morning. Therefore, breakfast is not suitable for eating fried, dry and irritating ingredients, otherwise it will easily cause indigestion. When food is digested, there must be a lot of blood night activity in the stomach to promote digestion. When walking, blood night disperses to provide energy for limbs, resulting in insufficient supply of blood night in the stomach. If it goes on for a long time, it will lead to diffuse superficial gastritis and indigestion. If you walk too fast, it will continue to cause appendicitis.
Pancakes, fried dough sticks, egg cakes, radish cakes, fried dumplings, etc. It is a problem of strong vegetable oil. It is not appropriate to take it more than once a week. At the same time, the taste of afternoon and dinner should be as light as possible. Never eat similar ingredients. The ability of breakfast is very particular. I hope everyone can prepare a healthy breakfast with rich nutrition and less sugar to lose weight in advance according to today's enjoyment.