The best time for breakfast
Usually people get breakfast after 20 or 30 minutes after getting up at 7 o'clock, because people's appetite is the most vigorous. Breakfast and Chinese food should have a certain interval, generally 4 to 5 hours or so is good, that is, between 7 and 8 o'clock in the breakfast is good, if the breakfast is too early, then the number should be increased accordingly or will advance accordingly. In addition, it is reasonable to get some water and get breakfast after getting up.
Some people eat breakfast very early, on the one hand, in order to hurry to go to school and work. On the other hand, older people are accustomed to getting up early. Naturally, the time to have breakfast is early to 5:6 in the morning. Research shows that breakfast is eaten so early, it is not conducive to digestion and absorption.
During the night's sleep, most of the body's organs are fully rested, but the digestive organs are still digesting and absorbing the food that remains in the gastrointestinal tract at dinner, and it is only in the early morning that it actually enters a resting state. If breakfast is eaten too early, it will affect the rest of the gastrointestinal tract, so that the digestive system will be in a state of fatigue for a long time, disrupting the rhythm of the gastrointestinal motility. Especially in the elderly, the secretion of digestive enzymes in the stomach, intestines, and pancreas is reduced, and digestion and absorption and metabolism are reduced. If you get up early and have morning exercise habits, eating breakfast immediately after getting up will definitely affect gastrointestinal function. Not good for morning exercises.
After a night's sleep, the body consumes a lot of water from the urine, skin, and breathing. After getting up in the morning, the body is in a physiological state of water shortage. Therefore, don't rush to eat breakfast, drink a glass of boiled water first, and both can correct physiological deficiencies. Water can also reduce blood viscosity and improve organ function, which is of great benefit in preventing the occurrence of some diseases.
Elements: Cereal + Protein + Vegetable Fruit
The Chinese Nutrition Society recommends in the "Chinese Residents' Dietary Guidelines" that the three-person family's healthy breakfast should include 300 to 500 grams of cereals, 400 to 500 grams of vegetables, 100 to 200 grams of fruit, and 50 to 100 grams of livestock and poultry meat. 50 grams of fish and shrimps, 20 to 25 grams of eggs, 100 grams of milk and dairy products, 50 grams of beans and soy products, and 25 grams of oils and fats.
Experts remind that breakfast is the most important meal of the day. Eating a nutritious breakfast is not only good for your health, but also for your future health. A nutritious and healthy breakfast should include a wealth of high-quality protein, various minerals and vitamins. An important indicator for specific operations is that it should include cereals, protein, and fruits and vegetables.
At the same time, breakfast does not insist that oily, because high-fat foods will lead to insufficient blood supply to the brain, affecting the accuracy of the work of children and mental workers. Eat too much greasy food in the morning, such as fritters, oil cakes, chocolate, hamburgers, etc. In the morning, it is easy to get trapped and lose concentration. After fried flour, such as fritters, the nutrients are also destroyed. By the same token, if you eat eggs for breakfast, it is recommended that you choose to cook eggs instead of fried eggs.
Numerous combinations of nutritious breakfast
Of course, the choice of breakfast can be rich and varied, as long as the three "necessary" principles are met, you can also use your intelligence to make a simple and nutritious breakfast.
1. Yogurt + vegetable bag / meat package + vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to the human body is even greater than that of milk. But yoghurt can not be an empty stomach in the morning to drink, it is best to eat with steamed buns, steamed buns, etc. If it is a vegetarian package, such as mushroom package, nutrition is relatively complete; if you like to eat meat, you must add more vegetables, fruits, or use vegetable juice, fruit juice instead, preferably freshly squeezed.
2, Yangbao Babao porridge: If there are conditions for female white-collar workers, they can do the eight-treasure porridge the day before yesterday and put them in rice, red beans, peanuts, wolfberries and so on. The next morning they eat hot, convenient and beautiful.
3. Hypoglycemic Milk Oatmeal: Rinse the cereal with boiled water and add milk. This combination is more suitable for people with high blood sugar or a family with diabetes.
A reasonable breakfast frame should include the following three types of food:
The first type of carbohydrate foods rich in cereals, such as bread, steamed bread, Hanamaki, bean bags, rice porridge, noodles, oatmeal, buns, loquats, biscuits, etc.; carbohydrates are the main source of glucose in the blood, the brain needs The most direct, fastest, and cleanest provider of energy is the indispensable nutritious breakfast.
The second type of foods rich in protein, such as milk, yogurt, eggs, salted duck eggs, soy milk, ham, meat, etc.; if the breakfast is only the first type of food, there is no second type of food (rich in protein), then the blood The glucose concentration will drop rapidly and lose its stamina, which means that glucose will be consumed up to noon. Therefore, it is not sufficient to eat bread, taro, porridge and other foods for breakfast.
However, excessive intake of protein can increase the metabolic pressure of internal organs such as the kidneys. Whey protein is an easily digestible, high-quality protein that can do more with less.
The third category is fresh vegetables, fruits or juices rich in vitamins and minerals. It is the improvement of the quality of the breakfast. The combination of vegetables or fruits in the convenient breakfast is more conducive to nutritional balance.
Family of three breakfast recipes recommended
Monday: 3 bottles of milk (227 ml/bottle) with 90 grams of cereal, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 3 pieces of cheese, 30 grams)
Tuesday: 3 bottles of milk, 3 Hanamaki (50 grams each), 3 cakes (25 grams each), and 1 pear (150 grams)
Wednesday: 3 bottles of yogurt (600 grams), 3 quiches (25 grams per egg, 75 grams of wheat flour), 1 large apple (150 grams)
Thursday: 3 bottles of milk (227 ml per bottle) plus 90 grams of cereal, 3 meat buns (50 g each), 3 bananas (300 g)
Friday: 3 bottles of milk, 3 sandwich breads (each containing 50 grams of two slices of bread, 50 grams of lettuce, 20 grams of chicken breast), 3 pancakes (50 grams each), and 3 oranges (150 g)
Saturday: Rice porridge (100 grams of glutinous rice), 3 fried eggs (120 grams), 3 (75 grams), 3 vegetable packets (150 grams), 3 bottles of yogurt (600 grams)
Sunday: 3 bottles of milk (227 ml per bottle) plus 90 grams of cereal, 75 grams of ham, 3 breakfast breads (50 grams each), and 3 bananas (300 grams)
Introduction
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