Ten kinds of breakfasts are most suitable. Experts believe that breakfast is the most important meal every day, which can not only provide human vitality, enhance memory and concentration, but also maintain the normal operation of muscles. But once you "eat the wrong breakfast", even if you don't eat it, it will do harm to your body. So what are the ten most suitable breakfasts?
The most suitable breakfast is 1 1, nuts.
Nuts are a huge source of healthy fat and can maintain blood sugar levels for a long time. According to new york National Diabetes Center, nuts also provide slow-release energy and oleic acid, which can cause brain reaction, drive away hunger and prolong satiety. This is a good way to eat with grain.
2. Complex carbohydrates
It is best to choose whole wheat bread, oatmeal, cereal or porridge for breakfast. Management and nutrition studies have confirmed that complex carbohydrates can release glucose into the blood and provide stable energy for the body. Because it takes longer to digest, it can prolong satiety and avoid bloating.
Step 3: eggs
Eggs contain high-quality protein, fat and vitamins, and choline, which is an essential nutrient to help the brain run. Studies have shown that foods rich in protein can release energy stably for several hours, which is also suitable for controlling hunger.
Eggs can help the brain function and suppress hunger.
4.peanut butter
It is rich in healthy monounsaturated fats, protein, antioxidants and potassium, which can reduce the risk of hypertension and heart disease. Research in the British Journal of Nutrition shows that peanut butter can also stabilize blood sugar, improve satiety and inhibit hunger.
However, it is suggested that the intake of peanut butter should be less than 2 teaspoons, and peanut butter with peanut content above 90% and without artificial sweeteners and preservatives should be purchased.
5.avocados
Avocados contain monounsaturated fats and nearly 20 kinds of vitamins, minerals and Omega-3 fatty acids. It also contains 8% daily fiber intake, which is very helpful for digestive tract and vision. The fat in green fruits and vegetables can protect nerve cells and improve brain function.
6.blueberries
Jeremy Spencer, Ph.D., Department of Food Biological Sciences, University of Reading, confirmed that blueberries can protect the brain from free radicals that damage cells and reduce symptoms associated with Alzheimer's disease and dementia. Similarly, eating more blueberries can also improve learning ability and muscle function, so eating blueberries in the morning can strengthen memory.
7. Salmon
Salmon is an important source of Omega-3 fatty acids. Omega-3 fatty acids help to rebuild brain cells, slow down cognitive decline, and strengthen synaptic mechanisms related to memory in the brain. Nutritionist Julie Daniluk agrees that pink fish contains amino acid-L-tryptamine, which can produce serotonin and make people feel happy and happy.
Eating salmon can make people feel happy and satisfied.
8.bananas
According to the research of the University of Texas, eating more yellow fruits can improve attention, because bananas contain potassium, which can keep the brain, nerves and heart working normally. Moreover, it also has an excellent source of resistant starch, which is not easily digested in the stomach and can make you full without gluttony.
9.spinach
Spinach is also called "brain-protecting food" because it contains vitamin B and folic acid beneficial to the brain. Confirmed by the Journal of Neuroscience, it can improve short-term memory and psychological quality. In addition, spinach also contains amino acids, which is very important for brain learning and problem-solving mechanism.
10, grapefruit
Studies have shown that smelling grapefruit can help reduce appetite, fruits rich in vitamin C can refresh your mind, and citrus flavor can refresh your mind and bring more energy.
The most suitable breakfast is 2 1 and soybean milk.
According to the survey, people who don't drink soy milk are 50% more likely to get cancer than those who drink soy milk regularly. So, how to drink soybean milk is nutritious and can lose weight? Even drink bean dregs! According to scientists, bean dregs are rich in protein and cellulose, and contain a lot of calcium. Every100g of bean dregs contains about100g of calcium.
The fat content in bean dregs is very low, so regular consumption can prevent obesity.
2. Milk
Milk is rich in active calcium, which is one of the best sources of calcium in human body. 1 l fresh milk contains about 1250 mg of active calcium, ranking first among many foods. A glass of milk for breakfast is good.
Step 3: eggs
Eggs were rated as "the most nutritious breakfast in the world" by an American magazine. The antioxidant content of an egg yolk is equivalent to that of an apple. Moreover, eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects.
According to the analysis of human cancer mortality in the world, it is found that cancer mortality is inversely proportional to selenium intake.
4. Whole wheat bread
Its nutritional value is higher than that of white bread, and it is rich in crude fiber, vitamin E, zinc, potassium and other minerals, which is of great benefit to human body. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach.
Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health. Eating more will not make you fat, but will promote the excretion of toxins in the body, which is more conducive to your health.
5.yogurt
Time is always tight in the morning, so it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates.
Because yogurt is fermented from pure milk, lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as vitamin B 1, vitamin B2, vitamin B6, vitamin B 12 and so on.
Has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, promoting intestinal peristalsis and facilitating defecation.
6.strawberries
Strawberry also contains a variety of vitamins, especially vitamin C, 60 mg per 100 g of strawberry, which can activate cells and nourish the stomach. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver.
7. Cooked meat
As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to the healthy growth, intellectual development and durability of our bodies.
Promote appetite, increase the secretion of digestive juice, which is beneficial to the digestion and absorption of intake by the stomach. Moreover, eating a piece of meat for breakfast is more conducive to the consumption of the whole morning and has a great positive effect on maintaining energy.
8.bananas
Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas. It can maintain energy for a long time and support the work consumption in the morning.
9.oats
Oat is unique in that it not only has enough starch, but also has sufficient supply of protein and its dietary fiber: the difference of water-soluble dietary fiber in oat is 4,7 times and 7,7 times that of wheat and its corn.
Friends who try oatmeal for the first time may think that oatmeal tastes lighter. At present, most oat products on the market belong to skin oats, and the taste is very refreshing.
10, spinach
Women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender, delicious and fresh, and are rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality.
The most suitable ten kinds of breakfast 3 1, scrambled eggs.
The most popular breakfast in the world is scrambled eggs. You can scramble eggs with milk or tea. Many vegetables and other ingredients, such as cheese and meat, can add flavor factors. Eggs are the healthiest food ingredients and can provide minerals with the same endurance as the body.
Eggs can be used to make omelets or burritos, whichever you like. Hot eggs can protect you in winter.
2. Donuts; Doughnuts
Donuts can be used for any kind of dessert or breakfast. It is delicious in the morning. They have dough and many ingredients to add flavor, such as chocolate and maple. It contains sugar, eggs and other flavors, which makes them very delicious and suitable for breakfast.
Donuts provide nutritional fiber, which is very important for the all-round development of human body. You can choose different flavors of doughnuts as your favorite breakfast.
3, oatmeal
Oats are the healthiest food. Many people certainly don't like oats, but you can eat all kinds of oatmeal recipes. Oats can be eaten with different flavors of butter or syrup, such as chocolate or maple syrup, to make them delicious.
You can also eat oatmeal cookies and cookies. Oatmeal is good for the heart and can control diseases such as diabetes and cholesterol. Oatmeal cake is also very useful. You can even cook oatmeal in hot water.
If you don't like it, you need a recipe with oats for breakfast tomorrow.
4, breakfast pita cake
Pita bread tastes better than toast and butter for breakfast. It includes other ingredients, such as lemon juice, smoked ham, spinach and many seasonings, such as salt, black pepper and mint leaves.
The combination of eggs, pita cakes, vegetables and cheese will surely provide a healthy breakfast for your busy day.
5. cereals
Grain is another healthy food that is beneficial to the body's development. They provide minerals, fats, oils, vitamins and carbohydrates. You can enjoy milk, which is the ideal breakfast on the busiest day.
A bowl of cereal with hot or cold milk can provide endurance for a whole day. You can also enjoy cereal bread, biscuits or biscuits, which is also a delicious and healthy breakfast.
6.eggs and ham breakfast burritos
Tacos are a famous Mexican dish. The stuffing used to make burritos may vary according to your taste and preference. A mixture of eggs and garlic sauce will make your morning better.
You can enjoy ketchup or peanut butter as a delicious breakfast.
7. Homemade buttermilk
Buttermilk is similar to biscuits. Buttermilk is made of dough with buttermilk, a little salt and egg baking powder. They are good for your health and make you energetic all day in the office, school or university. It is one of the most popular breakfast foods in many parts of the world.
8. Fresh fruit
Nothing is better than fresh fruit. Fruit is rich in minerals, vitamins and water, which makes your work more active. Apple really keeps the doctor away from me every day. You can eat apples, bananas, grapes and other fruits. They are delicious and can provide enough strength for your body.
Drink a glass of milk and some fruit, and then you will have a perfect breakfast. Fresh fruit is the most common food for breakfast in every family.
9. Toast and cake
Toast and cake are delicious breakfasts. It can be taken with milk, tea or coffee. Toast can be eaten with honey butter and many other ingredients, such as cinnamon and chocolate. According to your choice, breakfast can be fresh or frozen.
The baker's cake is a mixture of sweet and salty, which can bring a pleasant morning experience. You can try this delicious recipe when you are working in an office or in a long university lecture.
10, vegetable and meat omelet
Of course, you all like eggs, but sometimes the eggs for breakfast will change. Meat omelet is one of the best egg recipes for breakfast. It's like an egg omelet with many other delicious ingredients, such as cheese, meat and seasonings.
Fried eggs can also be added with fried potatoes. Fried eggs are made of raw eggs or boiled eggs, but it depends on what you like. Breakfast is a good choice, because eggs are a rich source of your physical endurance.