How to eat breakfast before healthy nutrition
The food provided by breakfast fast food restaurants caters to everyone's tastes, and most of them have high fat, high protein, high calorie, and high sugar characteristics. If these foods are used for breakfast, it will not only lead to nutritional imbalances, but also may even cause virulence factors. .
Drink water before breakfast
After a night's sleep, people consume a lot of water and nutrients, and get up in a physiological water shortage after getting up. If you only eat a regular breakfast, you will not be able to supplement physiological water loss. Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500-800 ml of cold boiled water, can not only replenish moisture after a night's loss, but also can clean up the bowel, but do not drink more water before breakfast.
If you can add fruit to breakfast, the quality will be better! Fruit is a rich source of vitamins A and C, and contains vitamin B groups, fiber and minerals. It not only stimulates appetite, but also promotes intestinal peristalsis and maintains acid-base balance in the body. Fruit can not only improve beauty, but also Let us look radiant, beautiful and moving in the morning! For example, we can choose to eat porridge with vegetables, or a lettuce salad, ham sandwich with cucumber. It would be better to have an apple, orange or half a banana after breakfast.
Breakfast heat should not be too much
The intake of breakfast depends on the type of body and the age may vary. However, the intake of 400-500 calories is more appropriate, accounting for about a quarter of the daily requirement. But try to add more sugar.
The five-shell rhizomes are rich in sugars and can quickly provide the basic energy needed by the human body, just as cars must have gasoline to walk. A nutritious breakfast, you can choose porridge, steamed bread, carrot cake, toast, oats, whole shell crisp chips as a staple food, or pick the rougher five-shell rhizomes, such as whole wheat bread, cereal porridge and so on.
Breakfast is a good opportunity to add milk. Dairy products are one of the sources of high-quality protein, and they are rich in calcium, and none of the commonly eaten foods can be compared with milk. Taking breakfast time to ingest milk, such as a cup of milk, goat's milk, and low-sugar yogurt, is a good choice. In addition to skeletal development, calcium in milk also has a boost in nerve and muscle stimulation. Induction, in other words, has the effect of stabilizing emotions. Therefore, it is good to have a glass of milk in the morning, or soy milk, and then to fry a poached egg, you can eat good quality protein, and let us look very energetic and energetic in the morning.
Light breakfast as light as possible
Too greasy breakfast will cause gastrointestinal burden, but also lead to high cholesterol. If you can't resist temptation, it's not a bad idea once a week. Breakfast is more suitable for a light but nutritious diet, eat as much as possible fried foods. Some people like to eat fritters for breakfast. In fact, it may not be, but do not eat too much at one time, and eat as much as once a week.
Breakfast is a source of energy for the day. Too much oil, too sweet and too salty food, it is easy to make people feel sleepy. Therefore, on the choice, biscuits and oil sticks are occasionally replaced with taro, sweet potato porridge can also replace French fries. A cup of milk and yogurt are better than milkshakes. The porridge should be accompanied by greens and less pickled cucumbers. The burden on the body is reduced, and the day begins with more vigor.
7 to 8 o'clock for breakfast
Medical research proves that it is most appropriate to eat breakfast from 7 to 8 o'clock, because people's appetite is most prosperous. Breakfast and Chinese food is about 4-5 hours apart. If breakfast is earlier, the number should increase accordingly or advance the lunch accordingly.
Below, we have specially prepared several breakfast recipes that meet the above principles. I hope you can enjoy the joy and satisfaction of eating breakfast. A glass of milk, two pieces of honey baked toast, two pieces of fried bacon, plus two 5 minutes omelette ... This breakfast, not only provides the protein needed for one day, but also provides sufficient calcium, nutrition comprehensive. Of course, if you want to lose weight, you can replace bacon with fruit. In addition, there are several options for your reference: 1, a glass of skim milk, a sandwich, a banana, plus about 50g of dried fruit. 2, rice, red beans, peanuts, rice dumplings and other well-made rice pudding bowl, plus an apple. 3, a small bowl, 2 bags.
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