After a night's sleep, people ingest a lot of water and nutrition, and are in a physiological water shortage state after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. So don't rush to eat breakfast in the morning, but drink 500-800 ml of cold boiled water immediately, which can not only replenish the water lost overnight, but also clean up the intestines, but don't drink more water before eating breakfast.
If you can add fruit to breakfast, the quality will be better! Fruit is rich in vitamins A and C, and contains vitamin B, fiber and minerals. It can not only stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruit can not only nourish? Beauty, let us glow in the morning, beautiful and moving! For example, we can choose to eat vegetable porridge or cucumber and lettuce salad in ham sandwich. It is best to eat an apple, an orange or half a banana after breakfast.
Don't have too many calories for breakfast.
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.
Five-shell rhizome is not only rich in sugar, but also can quickly provide the basic energy needed by the human body, just like a car must have gasoline to walk. To have a nutritious breakfast, you can choose porridge, steamed bread, radish cake, toast, oats, whole-shell potato chips ... as the staple food, or choose coarse grains with five shells, such as whole wheat bread and miscellaneous grains porridge.
Breakfast is a good opportunity to replenish milk. Dairy products are one of the sources of high-quality protein, and they are also rich in calcium. There is no calcium in the food you usually eat. Drinking milk at breakfast time is a good choice, such as a glass of milk, goat's milk, low-sugar yogurt and so on. Calcium in milk is not only related to the development of bones, but also has the function of enhancing the sensitivity of nerves and muscles to stimuli, in other words, it has the function of stabilizing emotions. So, just drink a glass of milk or soybean milk and fry a poached egg in the morning, which can make us look full of energy and vitality in the morning.
Two taboos for lunch
1, avoid carbohydrates, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work.
2. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.
Lunch is suitable for both.
1, you should eat more foods such as meat, fish, eggs and bean products with protein (supplemented by protein and protein) and high bile content. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory.
2. Eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.
Lunch and afternoon tea: changing from white rice to a bowl of brown rice can provide more B vitamins than white rice. Choose two vegetables with different colors, one is dark green leafy vegetables, such as spinach, cabbage and cabbage. They are the foods with the most lutein content, and lutein can prevent macular degeneration. In addition, choose an orange vegetable, such as carrot, pumpkin and sweet pepper. , and take β? Carotene.
dinner
Dinner: Give priority to light fish and seafood, avoid eating too much oil, which will affect the stomach and sleep. Fish and seafood are rich in zinc. Zinc deficiency may lead to macular degeneration, and zinc is also involved in the work of scavenging free radicals. After dinner, choose red, orange and yellow fruits, such as papaya, cantaloupe, tomato and mango, which can provide a lot of vitamin A.
Food unfit for dinner.
1, sweet potato, corn, peas and other gas-producing foods will produce more gas during digestion. When sleeping, undigested gas will cause abdominal distension and hinder normal sleep.
2. Spicy food such as pepper, garlic and onion. A few days ago, an Australian study showed that after eating spicy food, the body temperature will rise in the first cycle of sleep, which will lead to a decline in sleep quality. It can also cause heartburn and indigestion in the stomach and affect sleep.
3. Too greasy food such as pork. Because greasy food will increase the workload of the stomach, liver, gallbladder and pancreas during digestion, stimulate the nerve center, keep it working, and lead to insomnia.
4. Broth. When eating, it is not necessarily a good thing to treat yourself with a pot of steaming chicken soup and ribs soup. Broth is greasy and high in calories, and it is the easiest to get fat. Not suitable for eating at night. It is best to eat it in the morning or at noon. At this time, you might as well choose some mushroom soup.
5, coffee, strong tea, cola and other foods that excite the brain. Especially some people who are particularly sensitive to caffeine may be excited for a longer time. In addition, caffeine also has diuretic effect. Drinking too much coffee can easily make people urinate more and interfere with sleep.
6. wine. Although alcohol can make people fall asleep quickly, it keeps them in a shallow sleep period and it is difficult to enter a deep sleep period. Therefore, even after a long sleep, drinkers will still feel tired after waking up.