Office workers should remember that soda cookies are not suitable for breakfast. Eat well at breakfast, eat well at lunch and eat less at dinner. Getting up in the morning will affect the state of the day if you don't replenish energy in time and comprehensively. Share with office workers that soda cookies are not suitable for breakfast.
Office workers should remember that soda cookies are not suitable for breakfast. 1 "skipping breakfast is not good for your health". Many urban young people are aware of this, but many office workers are too pressed for time, so soda biscuits and bread are the main breakfast items every day, so they just take a bite and go to work. Crispy soda biscuits, bread and other dry foods are not suitable for breakfast, because after a night's consumption, all kinds of digestive juices have been secreted insufficiently. This kind of dry food is mostly cereals, lacking high-quality protein, and can only provide short-term energy.
Breakfast must have a staple food.
Nutrition experts say that breakfast is the most difficult meal to turn into fat in a day, so you must eat the staple food.
Eat some starchy food for breakfast.
The calories provided by breakfast account for 30% of the whole day, mainly provided by staple food. Lack of carbohydrate staple food may lead to malnutrition. To eat some starchy foods, cereals can be quickly decomposed into glucose after absorption, and hypoglycemia after sleep can be corrected. But cereal digests quickly, and you will feel hungry after 2-3 hours. Therefore, we should also eat some foods rich in protein and fat, such as eggs, meat floss and bean products.
Soda biscuits are not suitable for breakfast.
"Crispy soda biscuits, bread and other dry foods are not suitable for breakfast, and it is often difficult to swallow because of dry mouth. That's because after a night's consumption, all kinds of digestive juices have been secreted insufficiently. This kind of dry food is mostly cereals, lacking high-quality protein, and can only provide short-term energy. Many office workers, because of the tight time, often eat breakfast while walking, which is not good for gastrointestinal health and is not conducive to digestion and absorption. " The doctor said.
Fried dough sticks are once a week at most.
The doctor said that overnight cooking may produce nitrous acid, which is very harmful to health. Don't be sorry. Insist on throwing it away, and the leftovers left in the refrigerator should be reheated. The refrigerator is not a safe.
In addition, if soybean milk and fried dough sticks are your favorite foods for breakfast, you should pay attention. This kind of fried, fried and fried food is obviously high in calories and fat, which is very harmful to the health if eaten for a long time and should not be eaten more than once a week.
Office workers should remember that soda cookies are not suitable for breakfast. How to eat breakfast is healthier?
If you don't eat breakfast, you won't be energetic.
Eat well at breakfast, eat well at lunch and eat less at dinner. There is a saying abroad: Eat like a king for breakfast, like a gentleman for Chinese food, and like a pauper for dinner. Nutritionists suggest that breakfast should account for about 30% of the total heat energy of the whole day, lunch 40% and dinner 30%. In the proportion of breakfast energy sources, carbohydrates should account for 55%-65% of the total energy, fat should account for 20%-30%, and protein should account for 1 1%- 15%.
An Jianhua said that there is almost no food in the gastrointestinal tract in the morning, and the nutrients necessary to maintain the normal metabolism of the human body are extremely scarce. If you don't replenish your energy in time and in an all-round way, you will feel distracted and slow in thinking when you get up in the morning, which will lead to low work efficiency. Hungry at lunch, people will inevitably consume more energy. If you eat too much, you will feel sleepy at noon, which will also affect the effect of losing weight.
It is good to eat a variety of breakfast.
"A nutritious breakfast should include carbohydrates such as bread and rice porridge, animal foods such as meat, eggs and milk, as well as soybean milk, fresh vegetables and fruits." An Jianhua said that because modern people's diet is too meticulous, they can choose whole wheat bread with barley particles to absorb more crude fiber. Eating bread or biscuits first, then drinking milk or soybean milk is beneficial to the absorption of calcium. "Eating apples in the morning is gold, eating silver at noon and eating copper at night." She thinks it is best to eat fruit to supplement vitamins in the morning.
Vegetables don't have to be too much, but they can't be omitted. If you don't get up in the morning to cook side dishes, you can make them the night before, wrap them in plastic wrap and put them in the refrigerator for the next day. If you blanch celery with water, mix some salt with it. She reminded that pickled mustard tuber can only play the role of seasoning and does not have much nutritional value. It is too salty to be eaten often. Healthy people eat 2 boiled eggs a day, which will not make cholesterol abnormal.
Vitamins should be supplemented for breakfast.
An Jianhua pointed out that although some people also eat breakfast, they often feel full, but this is only a physiological illusion, and in fact they are in a state of nutritional hunger or disorder. For example, too much sugar and greasy breakfast will make people unable to enhance their energy and feel sleepy; Some people just mess around and eat unhealthy or even cancer-causing breakfast, such as stinky tofu soaked in chemical raw materials, fried food, soybean milk with saccharin as seasoning, etc.
Women aged 25 and 40 should meet at least half of their daily vitamin and folic acid needs, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. "Meat, liver, kelp, fungus, spinach and rape can meet the daily demand of 20 mg of iron for adults under 50. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods. "