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What is the best for breakfast?

What is the best for breakfast?

 What is the most nutritious for breakfast? The food for breakfast should be varied and reasonable.  The nutrition of the breakfast can be evaluated according to the type of food.  If breakfast includes:

 1. Milk and dairy products.

 What is the most nutritious for breakfast? Dairy products are one of the sources of high-quality protein, and are rich in calcium. In general, there is no calcium content comparable to milk.  Taking breakfast time to ingest milk, such as a cup of milk, goat's milk, low-sugar yogurt, etc., is a good choice. In addition to bone development, milk calcium has both nerve and muscle stimulation.  Induction, in other words, has the effect of stabilizing emotions.

 2. Animal food (meat, egg).

 What is the most nutritious for breakfast? Ingest some animal lean meat, but keep energetic.  Whether it is pork, beef or chicken or fish, they are high-protein foods like eggs, milk and soybeans. Their high-quality protein contains a proper proportion of amino acids. When they enter the human body, they are almost completely absorbed.  use.

 3, cereals.

 You can choose porridge, taro, radish cake, toast, oatmeal, whole-shell crisps... as a staple food, or pick rougher five-shell roots, such as whole-grain bread, miscellaneous porridge.

 4. Vegetables and fruits.

 What is the most nutritious for breakfast? It is best to eat fruit in the morning, because the fruit is a rich source of vitamins A and C, and contains vitamin B group, fiber, and minerals, which not only stimulates appetite, but also promotes intestinal peristalsis.  As well as maintaining the body's acid-base balance, eating fruit can not only enhance beauty, but also make us look radiant, beautiful and moving in the morning.

   What is the most nutritious breakfast?

 Reminder: If only 3 of the above 4 categories are included, the nutrition for breakfast is sufficient; if only 2 or less of them are included, the nutrition for breakfast is insufficient.

 The energy provided by breakfast should account for 25% to 30% of the total energy of the day.  Breakfast food for adults, 100 grams of cereals, you can choose steamed bread, bean bags, cereals, bread, noodles, porridge, etc.; appropriate amount of protein food such as meat, eggs, milk, soy products, etc.; then 100 grams of vegetables and 100 grams of  fruit.  Individuals of different ages and labor intensity need different amounts of energy and food, and should be adjusted according to specific conditions.

 What is the most nutritious for breakfast? If you have three of the above 4 kinds of food, your breakfast is nutritious, and the nutrition is balanced and reasonable, but it should be adjusted according to different ages and your own food intake.  But it's best to include at least three.

 : If you want to have a healthy breakfast, the following foods should be avoided, or choose a better cooking method, let's take a look!

 If you want to have a healthy breakfast, the following foods should be avoided, or choose a better cooking method, so take a look!

 First, eat breakfast, choose less sweets

 Fruit bread, chocolate muffins, cinnamon rolls, croissants... Breakfast seems to be a good time for many people to eat sweets, but do you know that eating too sweet snacks for breakfast is not good for health?  I feel hungry in the future. At the same time, the fat and the large amount of sugar contained in the snacks containing butter and cream are easy to inadvertently consume too much energy, causing obesity.  Therefore, it is best not to choose too sweet food for the staple food of breakfast.

 Second, eat eggs, do not use fried

 Eggs are rich in protein, vitamins and minerals, and can be said to be a nutritionally balanced diet.  However, many people like to make eggs in the form of omelettes when they have breakfast in the morning, but for breakfast, the proportion of fat is too high, but it seems that breakfast is unhealthy.  Even if you are eating egg sandwiches, you will also add auxiliary seasonings such as mayonnaise. Therefore, if you want to eat eggs for breakfast, it is best to choose boiled eggs to make them healthier.

 Third, do not eat processed meat for breakfast

 Bacon, sausage, bacon... In the European-style breakfast, the frequency of processed meat is quite high.  Although such a breakfast looks very stylish, from a health point of view, processed meat is not a good choice.  It is very important to have enough protein for breakfast, but processed meat has more fat than regular meat and contains more salt than ordinary meat. It may increase the amount of bad cholesterol and increase the risk of stroke, so breakfast is good.  Eating meat is not recommended for processed meat.

 Fourth, drinking fruit juice is worse than eating fruit

 Drinking a glass of juice for breakfast is also a good choice for many people. Juice is a good source of vitamins, but even 100% natural juices may have a high risk of sugar intake.  If you want to drink anyway, drink a cup at most every day, and from a nutritional point of view, the nutrition of a glass of juice may not be as good as eating a fruit.  It is best to choose boiled water, tea, coffee or low-fat milk in the morning.

 Five, other

 In addition to the above-mentioned several common breakfasts, there are many people who use yogurt for breakfast, but it is necessary to pay attention to the choice of yogurt to choose fermented milk, choose the type with lower sugar content, the simpler and purer, the lower the fat  The better.  Try to choose black rice or germ rice for rice, and try to choose whole wheat for bread.

 Not eating breakfast is harmful to health, and it has been agreed by more and more people.  For many people, the importance of breakfast is self-evident, but how to eat breakfast, how to eat, still know very little.
With the common sense of rumors and accustomed habits, it is easy for people to walk into the wrong zone without knowing it.  Hurry and see the 5 typical mistakes of breakfast, have you committed?

 Mistake 1: "Pure milk" as "breakfast milk"

 Milk is a must for many people to eat breakfast, but many people confuse "pure milk" with "breakfast milk". In fact, the ingredients and nutrients are different.  Pure milk is just fresh milk, and the ingredients of breakfast milk include milk, water, wheat, peanuts, egg powder, oatmeal, stabilizer, iron fortifier, zinc fortifier, etc.; the protein content of breakfast milk is generally 2.3% or more.  The protein content of pure milk is usually
 Between 2.9% and 3.1%.  Individuals should pay attention to the difference between eating and eating, and adjust the corresponding food mix to be more healthy.

 Healthy TIPS: In contrast, breakfast milk is balanced and more suitable for breakfast. Pure milk has a relatively low proportion of carbohydrates. It is best to mix some starchy foods and nutty foods when eating.

 Mistake 2: Breakfast is too nutritious

 Many people, because they realize the importance of breakfast, make the choice of breakfast food as rich as possible, and consume a lot of high-protein, high-calorie, high-fat foods such as cheese, burgers, fried and fried foods.  But an over-nutrition breakfast will only increase the burden on the stomach and will be harmful to the body.  In the early morning, the spleen of the human body is sluggish and sluggish. The excess nutrients in the diet will exceed the digestive capacity of the gastrointestinal tract. The food should not be digested and absorbed. Over time, the digestive function will decrease, leading to gastrointestinal diseases and obesity.

 Healthy TIPS: breakfast should grasp the principle of balanced nutrition, choose foods that are easy to digest and absorb, high in fiber, low in fat and low in sugar, such as porridge, milk, soy milk, noodles, alfalfa, etc., should not be greasy, fried, hard and hard.  Foods that are irritating should not be eaten too much.

 Mistake .3: "French sticks with soy milk" as breakfast

 Compared with the more westernized "milk plus eggs", the traditional Chinese "fried fritters and soy milk" is more popular among people, but the method of "fried fritters and soy milk" is also unhealthy.  In the process of high-temperature frying, the fritters are destroyed and produce carcinogens, which are harmful to human health. In addition, fritters have the same high fat and high calorie as other fried foods. They are not easy to digest in the morning, plus soy milk.  It is also a medium-fat food. The amount of oil in this breakfast combination is obviously exceeding the standard and should not be consumed for a long time.

 Healthy TIPS: It is best to eat less soy milk and fritters for breakfast. It should not be more than 2 times a week. The lunch and dinner on the day of eating should be as light as possible. Don't eat fried, fried and fried foods, and pay more attention to vegetables.

 Mistake 4: Get up early in the morning and have breakfast

 Many people who are used to getting up early will eat immediately after getting up at 5 or 6 in the morning, thinking that this will replenish their body in time.  But in fact, eating too early for breakfast is not good for your health.  During the sleep process, most of the organs of the body are rested. However, because the digestive organs need to digest and absorb the dinner food, they usually enter the rest state until the early morning. If the breakfast is eaten too early, it will affect the rest of the gastrointestinal tract.  In the long run, it will damage the gastrointestinal function.

 Mistake 5: "milk plus eggs" instead of staple food

 "Milk + eggs" is the main content of many people's breakfast, but such a breakfast mix is   not scientific.  In the morning, the human body urgently needs to replenish energy with a carbohydrate-rich breakfast. Although milk and eggs themselves are rich in high protein, they provide high-quality protein mainly for the body structure, and can not provide enough energy for the body.  It will soon feel hungry after eating, have a certain impact on the stomach and intestines, and will indirectly affect people's work efficiency and learning efficiency, especially for children.

 Healthy TIPS: The staple food must not be lacking at breakfast. When eating milk and eggs, it should be accompanied by staple food.

 The day is in the morning, a good breakfast can make a good start to the day, now adjust your breakfast plan!

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