2, two pieces of toast coated with peanut butter and cream, and then drink a bottle of low-fat milk or yogurt, is a more suitable choice. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.
3, tea eggs or meat buns with milk, preferably with lettuce salad.
4. How about traditional baked wheat cake and fried dough sticks with soybean milk? Sesame cakes are crispy and delicious because they are made with a lot of oil, and soybean milk is also a medium-fat food. This combination is really high in oil. Too much fat makes most nutritionists think little of this breakfast.
5. There is no problem of high oil in porridge dishes, but pickles and bean curd have low nutritional value and high sodium content. In addition, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently. Some elderly people or vegetarians only eat pickles and bean curd porridge, lacking protein, which is not an ideal way to eat. When eating porridge, it is best to have a poached egg or a piece of lean meat, while vegetarians choose to eat a piece of tofu or bean products such as dried tofu and vegetarian chicken.
6. Eating fruit in the morning is gold, eating it at noon is silver, and eating it at night is copper, so it is best to add fruit to the breakfast menu. But it is not recommended to drink fruit juice because the calories are too high.
What is the most nutritious for breakfast?
There are three kinds of nutrients that can provide energy for the human body. One is protein, which is rich in meat and eggs. The second is the fat in fat-rich foods; Third, people in China eat more grains, which contain a lot of carbohydrates. Protein, fat and carbohydrates can be converted into heat energy in the human body, providing energy for various physical and mental activities. Protein's main function in human body is not to provide energy, but to supplement the growth and consumption of human organs. It is not cost-effective to use protein as the main supply of energy and nutrition; Fat can provide a lot of energy for the human body, but a large intake of oily food will have other adverse effects on the human body; The best choice is the carbohydrate in the cereal we eat most often as the main energy supply component in breakfast.
After being digested in the human gastrointestinal tract, grains enter the blood in the form of starch and other sugars, providing energy for the human body. When people are hungry, there is less sugar in the blood, which will lead to "hypoglycemia" such as fatigue and dizziness. Although different kinds of cereals with the same amount contain the same amount of carbohydrates, the digestion and absorption rates in the body are different. Foods that digest slowly are more resistant to hunger. These foods can let energy slowly enter the blood and provide energy for a long time.
Nutritionists use "glycemic index" to distinguish this difference in the process of grain digestion. The glycemic index of glucose is set to 100 to measure the reaction of other foods in the process of digestion. Foods with a "glycemic index" below 55 are more resistant to hunger. This kind of food includes noodles, black rice porridge, barley porridge, corn flour porridge, corn grits porridge, vermicelli, tofu and most fruits except watermelon and pineapple. Steamed bread, bread and other staple foods made of refined flour are all foods with high glycemic index, but eating steamed bread with celery or beef with more cellulose can greatly reduce the glycemic index of this complex diet. The blood sugar of foods with high glycemic index will drop to the fasting level about 1 hour after human consumption, even lower than the fasting blood sugar level. This is because foods with high glycemic index can not only be digested and absorbed quickly, but also increase blood sugar levels, prompting the pancreas to secrete a large amount of insulin to reduce hyperglycemia. Foods with low glycemic index can not only make the pancreas secrete a lot of insulin, but also make the blood sugar drop slowly. It takes 2 ~ 3 hours to reach the fasting level, so it is more tolerant to hunger.
What foods are low glycemic index foods, and how do various foods combine into a low glycemic index diet?
1. Foods with low glycemic index:
Noodles, macaroni, black rice porridge, coix seed porridge, corn porridge, corn porridge, vermicelli, lotus root starch, konjac, bean curd and bean food, milk and dairy products, and most fruits except watermelon and pineapple. Danone's casual biscuits, souffle biscuits, sunshine breakfast biscuits.
2. Low glycemic index compound diet:
Steamed bread+celery scrambled eggs, steamed bread+sauce beef, cake+egg fried fungus, three fresh stuffing jiaozi, celery pork steamed stuffed bun, hard wheat flour with minced meat wonton, rice+fish and pork stewed vermicelli.
In addition to the foods and meals listed above, you can also master the following principles to choose foods and meals with low glycemic index: 1. Foods high in fiber and fat, such as corn and peanuts; 2. Foods with large plant particles, such as coarse bread and steamed bread; 3. The finer the processing, the higher the processing temperature and the higher the glycemic index of food.