Generally speaking, Bian Xiao thinks that breakfast can be divided into five categories, namely vegetarian breakfast, sesame oil sticks, western breakfast, bread and milk, milk and eggs. Let's take a closer look!
Teach you how to match a healthy breakfast for free
First of all, vegetarian breakfast
For vegetarians, the best combination for breakfast is yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins and so on. Then add a bottle of yogurt, a little lettuce, a boiled egg and two slices of toasted whole wheat toast. Yeast powder in thick porridge is a good source of vitamin B. Generally speaking, this breakfast is rich in variety and nutrition.
Second, fried dough sticks sesame seed cake
Many people have a special liking for traditional breakfasts such as sesame seed cakes and fried dough sticks, because they are traditional and classic breakfasts with China characteristics.
But as we all know, the fat of sesame cakes and fried dough sticks is too high. The reason why sesame cakes taste crisp and delicious is because a lot of oil is added when making them. The calorie of a biscuit is about 230~250 calories, of which about 25% comes from fat. Soymilk is also a medium-fat food. The fat content of this combination is really high. Moreover, this kind of collocation will lead to low content of other nutrients in food because of too much oil, so it is useless to eat too much, so change it quickly.
Teach you how to match a healthy breakfast for free
Third, western breakfast.
Western breakfast mainly consists of a ham and fried eggs with a sandwich and a cup of milk tea, but this combination will lead to excessive fat intake. You know, whether it's a sandwich, ham or hamburger, the meat inside is fried, plus fried eggs and a high-fat salad dressing or cream. Unless you eat less oil and meat in the other two meals a day, your oil intake will definitely exceed the standard at the end of the day. If you really like western breakfast, Bian Xiao suggested that you should eat more vegetables for lunch and dinner that day.
Four. Bread soaked in boiling milk
Bread and milk is the simplest breakfast collocation and one of the favorite breakfasts for office workers. It is convenient and easy. Bread is usually pineapple bread, red bean bread, cream bread and milk, and sometimes a cup of coffee is also good. However, if the content of fat and sugar in the bread with stuffing is relatively high, and the nutritional value is not high, and the breakfast with too much sugar is easy to make the blood sugar in the human body rise and fall rapidly, which will greatly affect people's mental state, so this kind of breakfast is not suitable. Bian Xiao suggested that if you have time, you can prepare some lettuce, tomatoes and cucumbers to eat, so that the nutrition will be more balanced.
Teach you how to match a healthy breakfast for free
Five, milk and eggs
Many office workers like eggs and milk and think that this breakfast is nutritious. Although the intake of protein and fat is enough, it ignores the intake of carbohydrates, so it is not a perfect breakfast structure. Scientific breakfast should be a balanced breakfast, in which the amount of protein, fat and carbohydrate should be reasonable, carbohydrate is the foundation, and cereal is the main source of carbohydrate. Common grains include barley, corn, oats, rice and wheat. With these foods or foods containing these food ingredients as the main content of breakfast, the nutrition will be more abundant and the structure will be more reasonable.
After reading the breakfast mix above, do you still think your breakfast is healthy? In fact, eating breakfast only needs to master three principles. The first is balanced nutrition, the second is to supplement enough energy for one day, and finally, you must remember to supplement vitamins. Breakfast is the most important of the three meals a day. If you don't eat breakfast for a long time, you will suffer from various diseases and affect your intelligence. Therefore, it is absolutely impossible to skip breakfast.