Nutritional principles of healthy breakfast
For breakfast, lunch and dinner, breakfast is the most basic meal. Enjoy a balanced and balanced breakfast that will make you feel good every day. So, what principles do a reasonable breakfast need to follow? 1, should drink milk or soy milk every morning, add protein and calcium In addition to providing protein, milk is still a major source of calcium. The rest of the day is less likely to ingest milk, so taking milk as a daily breakfast drink is much more nutritious than drinking other sugary drinks. If you do not like to drink milk or malabsorption of lactose, you can try to drink more homemade soy milk, for the Oriental women, milk is actually more easily absorbed than milk. 2, 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. 3, should 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 water, can not only add water after a night's loss, but also can clean up the intestinal tract, but do not drink more water before breakfast. 4, breakfast contains at least three major types of food There are many food combinations for breakfast, but don't eat a single nutrient, at least include carbohydrates (such as toast, taro, rice porridge), protein (eg eggs, salmon, tofu, etc.), breakfast milk, of course, if you can add Some vegetables and fruits are evenly balanced. 5, 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. 6, rich breakfast changes Few people can tolerate eating the same breakfast every day. In fact, as long as you take a little more thought and do something different, breakfast can have a lot of changes. Eggs can be boiled, fried, or steamed... Milk can brew cereal, crackers, and even into rice wine... This arrangement can ingest different foods, different nutrients, and can more easily achieve balanced nutrition. Just don't put together the ingredients that you haven't eaten. It's bad for your health. 7, 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 are good for about 4 to 5 hours. 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 a 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 porridge bowl, plus an apple. 3, a small bowl, 2 bags. Sunflower Kernel From Inner Mongolia Sunflower Kernel From Inner Mongolia,Dry Roasted Sunflower Kernels,Unsalted Sunflower Kernels,Salted Sunflower Kernels Wuyuan county dafeng oil food co.,ltd , https://www.dafengfood.com.cn