catalogue
Chapter 1: It is getting younger and younger for office workers to eat breakfast like th
catalogue
Chapter 1: It is getting younger and younger for office workers to eat breakfast like this.
Chapter two: Eight schemes of nutritious breakfast for office workers.
Chapter 3: the principle of breakfast 7: keep the good spirit of 1 day.
Breakfast is the most important diet in people's day, especially for busy office workers, but office workers have great dietary misunderstandings, and even ignore breakfast, which seriously harms their health. So, how do office workers eat breakfast? What is the principle of healthy breakfast?
Office workers are getting younger and younger to eat breakfast like this.
Reasonable breakfast collocation principle
1, supplement protein and calcium.
Besides providing protein, milk is also an important source of calcium. It is not easy to eat milk at other meals in a day, so taking milk as a drink every morning is much more nutritious than drinking other sugary drinks. If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soy milk. For oriental women, soybean milk is actually easier to absorb than milk.
2, breakfast food mix is not single.
There are many food combinations for breakfast, but don't just eat one nutrient, at least include carbohydrates (such as toast, steamed bread and porridge) and protein (such as eggs, salmon and tofu). ), breakfast milk, of course, if you can add some vegetables, the fruit will be more balanced.
Breakfast should be as light as possible.
Too greasy breakfast will cause gastrointestinal burden and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food. Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.
4. Diversification of breakfast
Few people can stand eating the same breakfast every day. In fact, as long as you spend more time and make different combinations, breakfast can have many changes. Eggs can be boiled, fried, or steamed milk can be soaked in cereal, biscuits and even mixed with rice wine. This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition.
Recommended recipes for nutritious and healthy breakfast:
1, bread+milk
This is the choice of most office workers, which is convenient and time-saving, and has basic composition. Among them, it is suggested to choose whole wheat bread in order to consume more fiber, which can not only reduce blood fat, but also relieve constipation. If you are hungry in less than one morning, you can also add lettuce leaves, ham, cheese and butter to the bread, or add a little sugar to the milk.
Experts say:? Many people ask me whether milk is hot or cold. In fact, the difference is mainly the taste, which is related to personal preferences and habits. Only a small part of water-soluble vitamins are destroyed after heating, so it has little effect from the nutritional point of view. ?
2, fritters+soy milk
In this breakfast, biscuits and fried dough sticks are the staple food, and soybean milk is plant protein, so there are both carbohydrates and protein food, which can basically meet the energy consumption in the morning. Oil cakes and fried dough sticks belong to fried food. Although the feeling of fullness will be obvious after eating, the calories are relatively high and it is not recommended for obese people. For people with standard body shape, try not to exceed three times a week. At the same time, don't add too much sugar to the soybean milk. In addition, soybean milk contains a lot of water and low protein content, so you might as well add an egg or use tofu instead of soybean milk, so that the content of protein is basically enough.
3. Banana breakfast rolls
Brush a slice of whole wheat bread with two spoonfuls of natural peanut butter and roll a banana, and you can make a beautiful breakfast roll. This kind of breakfast will make you eat delicious and nutritious. Peanut butter contains healthy monounsaturated fatty acids and anti-hunger protein, so it will also make you feel full.
4. Nuts and fruit sticks
Many energy bars are like candy bars with high fat, high sugar and high hydrogenated oil, but nuts and fruit bars are a good combination, which includes carbohydrates, protein and some healthy fats. Put a nut and fruit stick in the bag and bring a fruit you like. This is a simple and nutritious breakfast.
5. Whole wheat steamed bread 1 (50g), glutinous rice porridge 1 bowl, eggs 1, shredded lettuce 1 Fluttershy.
6, a bowl of red bean porridge, flower rolls 100-200 grams, a salted duck egg, onion mixed with tofu 100 grams, a banana.
7. A bowl of bean curd, 100-200g meat (vegetarian) steamed bread, 50g marinated bean curd,100g mixed cucumber.
8. 50 grams of tomato and egg noodle soup, sesame paste biscuits 100- 150 grams, 50 grams of fried peanuts, and a little fermented bean curd.
9. Wotou 1 (50g), milk 1 cup (250ml), egg 1, cold bean sprouts 1 Fluttershy.
10, vegetable buns 1 (50g), rice porridge 1 bowl, eggs 1, cabbage heart 1 Fluttershy.
1 1, a cup of skim milk, a sandwich, a banana and about 50g of dried fruit.
12, a bowl of rice, red beans, peanuts, medlar, etc. , plus an apple.
13, one cup of milk (about 200-250g), steamed bread 100-200g, one boiled egg and lettuce 100g.
14, a cup of milk, sesame paste roll 100-200g, an fried egg, boiled peanuts mixed with celery 100g.
15, milk oatmeal (250ml milk, 25g oats), egg soup (egg 1), dried laver mixed with celery 1 Fluttershy.
16, whole wheat bread (50g), 1 cup of soybean milk (400ml), 1 tea egg, 1 Fluttershy's cool bitter gourd.
Eight schemes of nutritious breakfast for office workers
1, a bowl of jujube millet porridge+chicken sandwich
The content of carotene and multivitamins in millet is high; Jujube can replenish blood and qi, and can effectively enhance immunity; Coupled with a chicken sandwich, the same breakfast can make you energetic enough to cope with the heavy and busy work in the morning, which is the first choice for professional women with high workload.
2. A cup of fresh yogurt+two slices of whole wheat bread+a tomato.
Yogurt and tomatoes have very high vitamin A content. Vitamin A is a good thing to improve eyesight. Professional women who often sit at their desks or write on computers need to pay more attention to eye care. At the same time, the main function of vitamin A is to promote the regeneration of skin cells, improve the regeneration speed of deep skin cells, strengthen the contact between cells, make the skin elastic, and regulate the process of keratinization of skin cells.
3. A cup of instant soup
Speaking of what to eat for breakfast, you'd better get up early with a bowl of porridge or soup. But in the morning when time is tight, it takes 15 seconds to make a cup of Aauto Quicker soup. Drink soup to clear the intestines and detoxify, and clean up the debris accumulated in the body. It can regulate appetite, increase appetite and replenish water needed by the body.
Now there are many instant cup soup products with many flavors, and new tricks can be found every day, seven days a week. Convenient, nutritious and rich, you should have no excuse to omit the most important first meal of the day.
4. Be sure to have breakfast
Breakfast is the most important of the three meals a day. The reason is simple: every night, the body consumes energy. At this time, the human body has to use the stored energy. So after getting up in the morning, it is natural to replenish the stored energy through a carbohydrate-rich breakfast. If you don't eat breakfast, you can't get new energy to work. Besides, you can't get new energy to work. Besides, if you want to lose weight, you should not skip breakfast. Because you didn't make up the breakfast you didn't eat until lunch, it is bound to overeat and affect the effect of losing weight.
5. Don't eat too much fat.
Generally speaking, women should control their total calorie intake, reduce their fat intake and eat less fried food to prevent overweight and obesity. The standard of fat intake should be 20% ~ 25% of total heat energy, but at present, many women have exceeded 30%. Excessive fat intake will easily lead to an increase in lipid peroxide, reduce exercise endurance and affect work efficiency.
6. Eat less fat breakfast.
Women tend to choose foods with low fat content for breakfast. They prefer to eat cereal. From the point of view of nutrition, this trend should be advocated. For example, eating a bun with butter, jam, cheese and an egg for breakfast has seven times the fat content of whole milk, fruit and cereal breakfast.
7. Cereal breakfast should be favored.
A good breakfast should include three things: cereal (such as coarse bread without wheat, eight-treasure porridge, black rice bread, wowotou, fennel cabbage bag, etc. ), fruits and dairy products. It is best to drink milk with less fat. Whoever eats this breakfast will kill three birds with one arrow; Rich in carbohydrates, low in fat, rich in vitamins and minerals.
8. Pay attention to taking vitamins, folic acid and iron.
Breakfast for women aged 25-40 should meet at least 50% of daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner. Meat, offal, millet and fennel can meet people's needs of iron 10 ~ 18 mg a day. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods. Do women insist on eating? Four no? Principle.
The principle of breakfast 7 keeps the good spirit of 1 day.
1, drink milk or soybean milk every morning to supplement protein and calcium.
Besides providing protein, milk is an important source of calcium. It is not easy to eat milk at other meals in a day, so taking milk as a drink every morning is much more nutritious than drinking other sugary drinks. If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soy milk. For oriental women, soybean milk is actually easier to absorb than milk.
2, breakfast calories should not be too much.
The intake of breakfast varies with body type and age, but 400-500 calories is appropriate, accounting for about a quarter of the daily demand. But you can try adding more sugar.
3. Drink water before breakfast.
After a night's sleep, people ingest a lot of water and nutrition, and they are in a state of physiological water shortage after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. So, don't rush to have breakfast in the morning, but drink 500 yuan immediately. 800 ml of cold boiled water can not only replenish the water lost overnight, but also clean the intestines, but don't drink more water before breakfast.
Breakfast includes at least three kinds of food.
There are many food combinations for breakfast, but don't just eat one nutrient, at least include carbohydrates (such as toast, steamed bread and porridge) and protein (such as eggs, salmon and tofu). ), breakfast milk, of course, if you can add some vegetables, the fruit will be more balanced.
5. Breakfast should be as light as possible.
Too greasy breakfast will cause gastrointestinal burden and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food. Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.
6. There are many kinds of breakfast.
Few people can stand eating the same breakfast every day. In fact, as long as you spend more time and make different combinations, breakfast can have many changes. Eggs can be boiled, fried, or steamed milk can be soaked in cereal, biscuits and even mixed with rice wine. This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition.
Just don't put taboo ingredients together, it's bad for your health.
Have breakfast from 7 to 8.
Medical research has proved that it is most appropriate to have breakfast from 7: 00 to 8: 00, because people have the strongest appetite at this time. Breakfast and Chinese food are separated by 4? It will only take about five hours. If the breakfast time is advanced, the quantity should be increased accordingly or the lunch time should be advanced accordingly.
Below, we have specially prepared several breakfast recipes for you that conform to the above principles. I hope you can also enjoy the happiness and satisfaction of eating breakfast.
A glass of milk, two pieces of honey toast, two pieces of fried bacon, and two pieces of 5-cent fried eggs, this breakfast not only provides protein for a day, but also provides sufficient calcium and comprehensive nutrition. Of course, if you want to lose weight, you can change bacon into fruit.
Conclusion: Eating a good breakfast can protect your health, work better and keep your energy all day. Then, let's take a look at the white-collar healthy breakfast plan and breakfast principles I counted for you.