Milk and oats are the dietary collocation of many people, especially drinking milk for breakfast has gradually become the dietary habit of many people. Oats, also coarse grains, have now become the new favorite of diet. With oatmeal and milk for breakfast, what will happen to your body if you persist for a month?
1 calcium supplementation is an indispensable nutrient for bone health, and the daily calcium requirement of adults is 800 mg. Although there are many foods to supplement calcium, it depends on the absorption rate of calcium in these foods. Vegetables contain calcium, so do bean products and milk. These foods can help people supplement calcium. But relatively speaking, the absorption rate of calcium in milk is higher and the effect of calcium supplementation is better.
2 preventing constipation constipation is a problem that many people have. Constipation not only causes pigmentation, but also increases the risk of colon cancer. If you want to prevent constipation, you should add foods rich in dietary fiber to your diet. Oat is a coarse grain with high dietary fiber content. Eating oats can help people supplement dietary fiber and prevent constipation and colon cancer.
Although the combination of milk and oatmeal is better, breakfast is just a bowl of milk oatmeal, which is a bit too simple. Breakfast should be reasonably matched, not only with milk and oats, but also with other foods. What does a good breakfast look like and how to match it?
1 There should be high-quality protein food for breakfast. Protein is the most basic substance in our human body, and the growth and development of cells cannot be separated from the participation of protein. It is precisely because of the importance of protein that Marx also said that "without protein, there would be no life". If the human body lacks protein, it will not only affect the physical development of teenagers, but also cause serious damage to the immunity of the body.
Protein can be divided into complete protein, incomplete protein and semi-complete protein according to nutritional value, and complete protein is also called high-quality protein. High-quality protein not only contains enough essential amino acids, but also has a proper proportion, which can not only meet the needs of human health, but also promote human growth and development. The human body needs a certain amount of protein every day, of which the demand for high-quality protein accounts for about half.
High-quality protein mainly exists in meat, eggs, milk and beans. Although plant foods also contain protein, most of them are non-high quality protein. Soybean food is called meat grown in soil, with high content of protein and high quality of protein. If your breakfast is accompanied by a cup of hot soybean milk or other bean products, it is good for your health. Meat, eggs and milk also contain high-quality protein. Breakfast can be matched with proper amount of meat, eggs and milk, which can make the body get more high-quality protein.
There should be staple food for breakfast. In order to lose weight, some people often eat an egg, a glass of milk and one or two fruits for breakfast. Although the total energy of this breakfast is relatively low, the weight loss effect is not obvious and it is easier to rebound. Carbohydrates contained in staple food are indispensable substances for fat decomposition. If carbohydrate intake is insufficient, it will lead to incomplete fat decomposition and ketoacidosis.
Many people may find that we often arrange important study and work in the morning. Breakfast without staple food will reduce the brain's reaction ability and affect the ability to work and study. Carbohydrate contained in staple food is the only energy source for brain movement, which cannot be stored in the brain and can only be provided by glucose in the blood.
There are many kinds of staple foods, and it is too simple if it is only steamed bread or rice. Choose coarse grains as the staple food for breakfast. The processing degree of coarse grains is low, and there are more dietary fibers, which will have less influence on blood sugar. You can also use potatoes instead of some staple foods for breakfast, such as sweet potatoes, taro and yam.
3 breakfast can't lack vegetables. Most people seldom stir-fry for breakfast. They think cooking is troublesome and time-consuming, and they often eat pickles. A variety of nutrients contained in vegetables are indispensable nutrients for human body. At the same time, the color of vegetables can make you refreshed, pleasing to the eye and stimulate your appetite. If you feel that cooking in the morning is troublesome, you can choose to make relatively simple vegetables, such as cold salad, which is simple and quick, and also satisfies your own idea of eating vegetables.
Nuts make breakfast more nutritious. Nuts are a kind of snack food that many people like. When they get together with friends, they often talk while eating. Nuts are not only high in protein, but also contain more unsaturated fatty acids, vitamin E and zinc. Eating a few nuts for breakfast can instantly make breakfast higher. Just be careful when eating nuts. Nuts are also high in fat, so it is advisable to eat only one handful of nuts with shells every day.