Post Date December, 03 2023
Do you have a habit of eating breakfast? The answer to this question is: We have evolved to skip breakfast, have nowhere to eat, have no time to eat, and no one can cook for themselves. It is a general trend to skip these steps. But breakfast is closely related to health, so we must pay attention to breakfast. Today, I will share a healthy breakfast with you.
Drink water before breakfast
After a night's sleep, people consume a large amount of water and nutrients, and after waking up, they are in a physiological state of water scarcity. If you only eat a regular breakfast, it is far from enough to supplement your physiological water deficiency. Therefore, in the morning, do not rush to eat breakfast. Instead, drink 500 to 800 milliliters of boiled water immediately. This can not only replenish the water lost overnight, but also clean up the intestines. However, do not drink too much water before eating breakfast.
Supplement fruit for breakfast
If breakfast can be supplemented with fruit, the quality will be better! Fruit is a rich source of vitamins A and C, and contains vitamin B group, fiber, and minerals. It not only has the effect of stimulating appetite, but also can promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruit can not only maintain beauty, but also make us look radiant, beautiful, and moving in the morning! For example, we can choose to eat clear Congee with vegetables, or a lettuce salad, and ham sandwiches with cucumbers. It would be better to eat an apple, orange, or half a banana after breakfast.
Breakfast should not have too many calories
The amount of breakfast consumed varies depending on body type and age, but it is appropriate to consume 400 to 500 calories, which accounts for about a quarter of the daily requirement. But try adding more sugars.
Breakfast is based on five shell rhizomes
Five-shelled rhizomes are not only rich in sugars, but also can quickly provide the basic energy needed by the human body, just like cars must have gasoline to walk. For a nutritious breakfast, you can choose porridge, Mantou, Fried white radish patty, toast, oatmeal, and whole shell crisps as the staple food, or choose coarse five shell rhizomes, such as whole wheat bread, and miscellaneous grain Congee.
Have dairy products for breakfast
Breakfast is a good opportunity to supplement milk. Dairy products are one of the sources of high-quality protein, and they are rich in calcium. In commonly eaten foods, there is no calcium content comparable to that of milk. Using breakfast time to consume milk, such as a glass of milk, goat's milk, and low sugar yogurt, is a good choice. In addition to being related to bone development, calcium in milk can also enhance nerve and muscle sensitivity to stimuli, in other words, it can stabilize emotions. Therefore, a glass of milk or soybean milk in the morning is also good, and then a fried egg can eat high-quality protein, making us look energetic and energetic in the morning.
Try to have a light breakfast
Too greasy breakfast can cause a burden on the gastrointestinal tract and also lead to high blood lipids. If you can't resist the temptation, it's not bad to do it once a week. Breakfast is still suitable for a light but nutritious diet, and try to avoid consuming fried foods. Some people like to eat deep-fried dough sticks for breakfast, which may not be impossible, but don't eat too much at a time, and try to eat only once a week.
Breakfast should not be too oily, too sweet, or too salty
Breakfast is a source of vitality for a day. Eating food that is too oily, too sweet and too salty can make people feel drowsy. Therefore, in terms of choice, Shaobing (Baked cake in griddle) deep-fried dough sticks are occasionally replaced with Mantou with eggs. Sweet potato Congee can also replace potato chips. A cup of milk and yogurt is better than a milkshake. Clear Congee should be matched with green vegetables and less pickled melons. The body burden is reduced, and the day begins with more vitality.
Eat breakfast from 7 to 8 o'clock
Medical research has proven that eating breakfast from 7 to 8 o'clock is the most appropriate because people have the strongest appetite at this time. Breakfast and lunch should be separated by about 4-5 hours. If breakfast is early, the quantity should be increased accordingly or lunch should be advanced accordingly.
Several breakfast recipes that meet the above principles
1. A glass of milk, two pieces of honey toast, two pieces of fried bacon, and two fried eggs for 5 minutes.
2. A glass of skim milk, a sandwich, a banana, and about 50g of dried fruit.
3。 A bowl of eight treasure Congee made of rice, red beans, peanuts, wolfberry, etc., plus an apple.
4. A bowl of small Wonton and 2 meat buns.
