What is the most nutritious for breakfast? Breakfast food should be varied and reasonably matched. The nutritional adequacy of breakfast can be evaluated according to the number of food types. If breakfast includes:
1, milk and dairy products.
What is the most nutritious for breakfast? Dairy products are one of the sources of high-quality protein, and they are also rich in calcium. There is no calcium in the food you usually eat. Drinking milk at breakfast time is a good choice, such as a glass of milk, goat's milk, low-sugar yogurt and so on. The calcium content in milk is not only related to the development of bones, but also has the function of enhancing the sensitivity of nerves and muscles to stimuli, in other words, it has the function of stabilizing emotions.
2. Animal food (meat, eggs).
What is the most nutritious for breakfast? Eat some lean animal meat in moderation, but you can keep energetic. Pork, beef, chicken and fish are all high-protein foods like eggs, milk and soybeans. Their high-quality protein contains a proper proportion of various amino acids, which can be almost completely absorbed and utilized after entering the human body.
3. cereal.
The staple food can be porridge, steamed bread, radish cake, toast, oats, whole-shell potato chips, or five-shell roots of coarse grains, such as whole-wheat bread and coarse-grain porridge.
4. Vegetables and fruits.
What is the most nutritious for breakfast? It is best to eat fruit in the morning, because fruit is a rich source of vitamins A and C, and contains vitamin B family, fiber and minerals, which can not only stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruit can not only beautify the face, but also make us look radiant and beautiful in the morning.
What is the most nutritious for breakfast?
Reminder: if only three of the above four categories are included, the nutrition of breakfast is enough; If only two or less of them are included, the nutrition of breakfast will be insufficient.
The energy provided by breakfast should account for 25%~30% of the total energy of the whole day. Adult breakfast food, cereal 100g, you can choose steamed bread, tofu, cereal, bread, noodles, porridge and so on. Appropriate protein food such as meat, eggs, milk, bean products, etc. ; Vegetable100g, fruit100g. Individuals with different ages and different labor intensities need different amounts of energy and food, which should be adjusted according to specific conditions.
What is the most nutritious for breakfast? As long as breakfast contains three of the above four foods, your breakfast is nutritious and balanced, but it should be adjusted according to different ages and your own food intake, but it is best to include at least three.
If you want to have a healthy breakfast, you should avoid the following foods or choose a better cooking method. Let's have a look!
If you want to have a healthy breakfast, you should avoid the following foods or choose a better cooking method. Let's have a look!
First, eat breakfast and choose less sweets.
Fruit bread, chocolate muffins, cinnamon rolls, croissants ... Breakfast seems to be a good time for many people to eat sweets confidently, but do you know that eating too sweet snacks for breakfast is not healthy? There is too much sugar in breakfast, which makes people feel hungry quickly. At the same time, the fat and a lot of sugar contained in butter and cream can easily make people inadvertently consume too much energy, causing obesity. So it's best not to choose too sweet food as the staple food for breakfast.
Second, eat eggs, not fried eggs.
Eggs are rich in protein, vitamins and minerals, which can be said to be a food with comprehensive and balanced nutrition. But many people like to make eggs into fried eggs when they have breakfast in the morning, but the fat ratio of breakfast is too high, which leads to unhealthy breakfast. Even if you eat an egg sandwich, you will add auxiliary seasonings such as mayonnaise. Therefore, if you want to eat eggs for breakfast, you'd better choose boiled eggs, which are healthier to eat.
Third, don't eat processed meat for breakfast.
Bacon, sausage, bacon ... In continental breakfast, processed meat appears quite frequently. Although this breakfast looks stylish, from a health point of view, processed meat is not such a good choice. It is very important to get enough protein for breakfast, but processed meat contains more fat and salt than ordinary meat, which may increase the content of bad cholesterol and increase the risk of stroke. Therefore, even eating meat for breakfast is not recommended.
Fourth, drinking fruit juice is not as good as eating fruit.
Drinking a glass of juice for breakfast is also the choice of many people. Fruit juice is indeed a good source of vitamins, but even 100% pure natural squeezed fruit juice may have the risk of excessive sugar intake. Anyway, if you want to drink, you should drink at most one cup a day, and from a nutritional point of view, drinking a glass of juice may not be as good as eating a fruit directly. It's best to choose boiled water, tea, coffee or low-fat milk as a drink in the morning.
Verb (short for verb) others
In addition to the common breakfasts mentioned above, many people take yogurt as breakfast, but it should be noted that when purchasing yogurt, try to choose fermented milk and choose the one with lower sugar content. The lower the fat, the simpler and purer the better. Try to choose black rice or germ rice for rice and whole wheat for bread.
More and more people have realized that skipping breakfast is harmful to health. For many people, the importance of breakfast is self-evident, but we still know very little about how to eat breakfast and how not to eat it.
The common sense of misinformation and the habit of taking it for granted can easily lead people into misunderstanding unconsciously. Let's take a quick look at five typical mistakes in breakfast. Did you do it?
Error 1: "Pure milk" is "breakfast milk"
Milk is a necessary choice for many people's breakfast, but many people confuse "pure milk" with "breakfast milk". In fact, the ingredients and nutrients of the two are different. Pure milk is just fresh milk. The ingredients of breakfast milk are milk, water, malt extract, peanuts, egg powder, oats, stabilizers, iron fortifiers, zinc fortifiers and so on. The protein content of breakfast milk is generally above 2.3%, while the protein content of pure milk is usually between 2.9%-3. 1%. Individuals should pay attention to different choices in diet and adjust the corresponding food mix, which is more conducive to health.
Health Tips: Comparatively speaking, breakfast milk is more suitable for breakfast because of its balanced nutrition. The proportion of carbohydrates in pure milk is relatively low, so it is best to eat with some starchy foods and nuts.
Mistake 2: Too much nutrition for breakfast.
Because many people realize the importance of breakfast, they try to enrich the choice of breakfast food and eat a lot of foods with high protein, high calorie and high fat, such as cheese, hamburgers, fried food and so on. But too nutritious breakfast will only increase the burden on the stomach and be harmful to the body. In the morning, the spleen of the human body is sleepy and sluggish, and too much dietary nutrition will exceed the digestive capacity of the gastrointestinal tract, and food should not be digested and absorbed. Over time, it will reduce digestive function, lead to gastrointestinal diseases and cause obesity.
Health tips: breakfast should follow the principle of balanced nutrition, and choose foods that are easy to digest and absorb, high in fiber, low in fat and sugar, such as porridge, milk, soybean milk, noodles and wonton. It is not advisable to eat greasy, fried, hard and irritating food, and it is not advisable to eat too much.
Mistake. 3: "Fried dough sticks with soybean milk" for breakfast.
Compared with the westernized "milk and eggs", the traditional "fried dough-strips soybean milk" in China is loved by more people, but the eating method of "fried dough-strips soybean milk" is also unhealthy. In the process of high-temperature frying, the nutrients of fried fritters are destroyed, which produces carcinogens, which is not good for human health. In addition, fried dough sticks, like other fried foods, are high in fat and calories, which is difficult to digest in the morning. In addition, soybean milk is also a medium-fat food, and the fat content of this breakfast combination is obviously beyond the standard, which is not suitable for long-term consumption.
Health tips: it is best to eat less soy milk oil bars for breakfast, no more than twice a week; Lunch and dinner on the day of eating should be as light as possible. Don't eat fried, fried and fried food, and pay attention to adding more vegetables.
Mistake 4: Get up early for breakfast.
Many people who are used to getting up early eat immediately after getting up at five or six in the morning, thinking that this can supplement their physical needs in time. But in fact, eating breakfast too early is not good for your health. When people sleep, most organs of the body get a rest, but digestive organs usually don't really enter a rest state until the early hours of the morning, because they need to digest and absorb dinner food. If you eat breakfast too early, it will affect the rest of the gastrointestinal tract, which will damage the gastrointestinal function in the long run.
Mistake 5: "Milk and eggs" instead of staple food
"Milk and eggs" is the main content of many people's breakfast, but this breakfast collocation is not scientific. In the morning, the human body urgently needs to replenish energy through breakfast rich in carbohydrates. Although milk and eggs are rich in high protein, the high-quality protein they provide is mainly aimed at the body structure and cannot provide enough energy for the body. People will feel hungry soon after eating, which will have a certain impact on the stomach and indirectly affect people's work efficiency and learning efficiency, especially children.