1, soybean milk
Protein, selenium, molybdenum, etc. Soybean milk has strong cancer inhibition and treatment ability, especially for gastric cancer, intestinal cancer and breast cancer. According to the survey, people who don't drink soy milk are 50% more likely to get cancer than those who drink soy milk regularly. So, how to drink soy milk is nutritious and can lose weight? Even drink bean dregs! According to scientists, bean dregs are rich in protein and cellulose, and contain a lot of calcium. Every100g of bean dregs contains about100g of calcium. The fat content in bean dregs is very low, so regular consumption can prevent obesity. In addition, bean dregs also contain more anti-cancer substances "isoflavones". Eating bean dregs regularly can also reduce the incidence of some cancer diseases.
2. Milk
Milk is rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese and molybdenum. There are at least 100 complex species, and the main components are water, fat, phospholipids, protein, lactose and inorganic salts. Moreover, milk is rich in active calcium, which is one of the best calcium sources for human body. 1 l fresh milk contains about1250mg of active calcium, ranking first among many foods, which is about 10 1 times of rice, 75 times of lean beef and10/0 times of lean pork. Good absorption is especially critical for calcium supplementation. Therefore, the saying that "milk can supplement calcium" has its scientific reason. A glass of milk for breakfast is good.
Step 3: eggs
Eggs were rated as "the most nutritious breakfast in the world" by an American magazine. According to the magazine, eggs not only contain many well-known nutrients, but also contain two amino acids-tryptophan and tyrosine, which can help people resist oxidation. The antioxidant content of an egg yolk is equivalent to that of an apple. Moreover, eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. According to the analysis of human cancer mortality in the world, it is found that cancer mortality is inversely proportional to selenium intake.
4. Whole wheat bread
Many people are used to choosing bread for breakfast. In fact, the healthiest bread choice is whole wheat bread. Whole wheat bread is characterized by brown color, many small grains of wheat bran visible to the naked eye, rough texture, but fragrant. Because its nutritional value is higher than that of white bread, it is rich in crude fiber, vitamin E and minerals such as zinc and potassium, which is of great benefit to human body. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach. Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health. Eating more will not make you fat, but will promote the excretion of toxins in the body, which is more conducive to your health.
5.yogurt
Time is always tight in the morning, so it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates. Because yogurt is fermented from pure milk, lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as vitamin B 1, vitamin B2, vitamin B6, vitamin B 12 and so on. Has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, promoting intestinal peristalsis and facilitating defecation.
Yogurt can also improve human immune function, because lactic acid bacteria can produce some substances that enhance immune function, which can improve human immunity and prevent diseases. Yogurt containing a large number of active bacteria is helpful to improve lactose intolerance, constipation, diarrhea, enteritis, helicobacter pylori infection and other diseases.
6.strawberries
Strawberry is rich in nutrition, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C. Every100g of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the stomach. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and make the stool unobstructed.
Strawberries can also protect your eyesight. Strawberry is rich in carotene and vitamin A, which can relieve night blindness, maintain epithelial health, improve vision, nourish liver and promote growth and development.
7. Cooked meat
As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to the healthy growth, intellectual development and durability of our bodies. Moreover, when raw meat is cooked, it will dissolve some flavor-forming substances. These flavor substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach. Moreover, eating a piece of meat for breakfast is more conducive to the consumption of the whole morning and has a great positive effect on maintaining energy.
8.bananas
Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas. Moreover, bananas contain quite a lot of potassium and magnesium, and potassium can prevent blood pressure from rising and cramping; Magnesium can relieve fatigue. It can maintain energy for a long time and support the work consumption in the morning.
However, it should be noted that people with cold constitution such as stomach cold, deficiency cold and nephritis and deficiency cold had better avoid eating bananas. If these patients eat bananas, it is not good for their health. There are also patients with swollen feet during pregnancy, and it is best not to eat bananas.
9.oats
Oat is unique in that it not only has enough starch, but also has sufficient supply of protein and its dietary fiber: the difference of water-soluble dietary fiber in oat is 4.7 times and 7.7 times that of wheat and its corn. Friends who try oatmeal for the first time may think that oatmeal tastes lighter. Some friends don't adapt to this light taste, they will add a lot of oil, salt, ginger, onion or meat dishes to oatmeal, or add a lot of sugar to taste. At present, most oat products on the market belong to skin oats, and the taste is very refreshing. Excessive seasoning actually destroys the inherent effect of oats on regulating human digestive rhythm, and counteracts the unique effect of oats on activating human cardiovascular system and regulating blood sugar concentration.
10, spinach
We women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender and delicious, and rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality. In addition, spinach contains magnesium, which is a mineral that women are more likely to lack. If women's daily intake of magnesium is less than 280 mg, people will feel tired. The function of magnesium in human body is to convert carbohydrates in muscle into usable energy.
Breakfast for people of different ages
Breakfast for children: Children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First of all, eat less foods with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a slice or two of bread are usually the best choices for children's breakfast when conditions permit. Milk can be drunk alternately with drinks such as juice. Bread can sometimes be replaced by biscuits or steamed bread.
Breakfast for teenagers: The body develops rapidly in adolescence, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamins C and A are needed to help the body grow and develop. Therefore, the breakfast suitable for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).
Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are relatively heavy. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus and so on. , and should be kept low in calories and fat. You can choose skim milk, soy milk and other drinks. The food is simple, but don't eat fried dough sticks, sweet (sweetened) food, ordinary steamed bread and bread, but don't add oil to the bread. You can also choose to eat a fruit. If you want to eat eggs, don't eat yolk. You can also eat some vegetables for breakfast, such as vegetable buns. Fruits and vegetables are different. Besides, if you eat some vegetables, your nutrition will be better. Including onions, vegetables and radishes, but not too much, just change some parts of whole grains and fruits. As for drinks, 200ML-250ML is fine.
Matching method of nutritious breakfast
Milk+vegetable bag/meat bag+vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
Beauty eight-treasure porridge: If female white-collar workers have the conditions, they can make eight-treasure porridge the night before, adding rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.
Sugar-lowering milk cereal: Wash the cereal with boiling water before adding milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.