The importance of breakfast first of all is that the body has not eaten for about 12 hours. The demand for energy is very urgent. Therefore, a good breakfast allows the body to function normally to meet the needs of the day's work and life. A few experts even suggested that breakfast should be the largest meal of all three meals. However, both Chinese and Western foods have not paid due attention to breakfast. The Chinese cuisine is nothing more than soya-bean milk made from buns and fried dumplings. Western food is an omelette made from coffee and can not be "good". It's not good to eat good breakfast, but better nutrition. Now breakfast is eaten more carbohydrates, fats and proteins, fruits and vegetables and fiber are not enough, breakfast should follow the healthy eating habits described in this chapter, eat a balanced diet, fruits, yogurt, oats, juices, etc. should always appear in Breakfast.
Research shows that the lack of energy and nutrient intake caused by skipping breakfast is difficult to fully supplement from lunch and dinner. Therefore, you should eat breakfast every day and eat good breakfast to ensure you have enough energy and nutrients.
Energy-supplying nutrients in foods are the main source of blood glucose levels. The ratio of carbohydrates, proteins, and fats in breakfast foods should be 5:1:0.7. This will allow carbohydrates to rise quickly after meals. The role of blood sugar, while also using the function of protein and fat to maintain blood glucose levels after 2 hours of eating, complement each other, so that the morning blood glucose is maintained at a stable level to meet the brain's demand for blood sugar supply, to ensure the morning work Learning efficiency is of great significance.
Breakfast self-evaluation of eligibility
To measure whether the nutritional composition of breakfast is up to standard, we can make a basic assessment of whether breakfast nutrition is adequate based on the type of food.
The food for breakfast should be varied and reasonable. According to the number of food types to assess whether breakfast nutrition is sufficient. If the breakfast includes 1, cereals; 2, animal foods (meat, eggs); 3, milk and dairy products; 4, vegetables and fruits and other four types of food, breakfast is nutritionally adequate; if only include 3 of them Classes are more nutritious for breakfast; if they include only 2 or fewer of them, the nutrition for breakfast is not sufficient.
The energy provided by breakfast should account for 25%~30% of the total energy of the whole day. Adult breakfast food, cereals 100 grams, you can choose steamed bread, bean bags, cereals, bread, noodles, porridge, etc.; moderate amounts of protein foods such as meat, eggs, milk, soy products, etc.; 100 grams of vegetables and 100 grams of fruit. Different ages, labor-intensive individuals need different amounts of energy and food, should be adjusted according to specific circumstances. Not having time to eat breakfast "remedy food"
If you do not eat breakfast in time, you can also take some remedial measures, such as: prepare some sesame paste, oatmeal, soy milk powder and other instant foods that can be ready to eat; take hand-friendly walnuts, peanuts and other nuts; go along the road Buy foods with high nutritional value for breakfast, such as yogurt, soy milk, tea eggs, baked sweet potatoes, and seasonal fruits.
The following groups of food are available for your reference:
1, a few slices of whole wheat bread + a bottle of yogurt + a few cherry fruit = nutritionally qualified breakfast
2, tea egg + sesame paste + orange = nutrition qualified breakfast
3, oatmeal + a cup of soy milk + small walnut or almond = nutritionally qualified breakfast
4, baked sweet potato + small peanuts + a banana = nutrition qualified breakfast
If you can't even eat a qualified breakfast, then drink a cup of honey water, eat a few peanuts, or eat a few crackers and a cup of yogurt. Although you can't get enough nutrients, it's better than not eating at all.
Breakfast can not lack staples
The staple food is the main part of the meal, and the staple food cannot be lacking at any meal. The energy of breakfast should account for 25 to 30% of the total energy of the day. It should be supplied by food, meat, dairy products, beans, and fruits. The supply of grain and potatoes should account for more than half of the energy.
When I get up in the morning, I have been eating more than 10 hours since the last meal and I am in urgent need of food to supplement my blood sugar and supply energy. Steamed buns, bread, cereals, noodles, bean bags, porridge, sweet potatoes, etc. are all great staples for breakfast, because they are easy to digest, and rich carbohydrates supply energy fast.
Some friends eat only one egg, a glass of milk, or a cup of protein powder for breakfast. They do not eat cereals at all. It seems that the nutritional value of food is high, but the structure is unreasonable and the lack of staple foods is not desirable.
However, food, sweet potatoes, and potatoes alone can provide energy. They come quickly and go quickly. They feel hungry after 2 to 3 hours. So eat a certain amount of food rich in protein and fats, such as fish, lean meat, milk, eggs, soy products and nuts.
Breakfast should also eat a certain amount of fresh vegetables and fresh fruit. The human body's micronutrients, dietary fiber and phytochemicals provided by vegetables and fruits are indispensable components of the body's metabolism and should be replenished at every meal to maintain the overall health of the body. Do not eat too late in the evening before the dinner. Don't be too greasy. Arrange your breakfast with your heart and change the content frequently to make the breakfast light and palatable, nutritious and delicious, and enhance the appetite of the diners.
Breakfast recipe recommendation
Milk porridge
raw material:
1 cup rice, 8 cups of water, 1 cup of soy milk, a little chicken
Production Method:
1. Wash and drain the white rice.
2. Add 8 cups of water to the pot and boil it. Add rice until it is boiled, stir it gently until it is boiled. After 30 minutes of cooking, add the milk and continue to cook for a while. Sprinkle chicken seasoning and serve.
Efficacy: Moisturizing, whitening the skin, anti-cancer and longevity.
Steamed celery porridge
raw material:
2 taro, 1 cup of rice, 1 celery, 2 tablespoons of shrimp, a little salt.
Production Method:
1, taro, peeled, washed, diced; washed rice, add water and soak for 20 minutes; celery washed, diced.
2. After boiling the rice, change the porridge.
3, with a little soaked soft fragrant shrimp, put taro diced fried, and then poured into the porridge cook.
4. When the steamed buns and rice are cooked, season with salt, and finally add the celery and mix well, you can Shengsheng edible.
Healthy high fiber porridge
raw material:
80 grams of rice, 20 grams of soybeans, 10 grams of ginkgo, 20 grams of edamame, 20 grams of carrots, 10 grams of mushrooms, 80 grams of chicken breast, 20 grams of wet peanuts, 1 tsp of salad oil, 1/2 spoon of salt, soy sauce 1 tablespoon, 1 tsp sesame oil, a little pepper, a little parsley
Production Method:
1, pickled chicken dipping with soy sauce spare.
2, grain and soybeans first soaked in warm water for 1 hour, with wet peanuts first cooked into dry rice.
3, add salad oil, saute mushrooms, add 6 bowls of water, and add carrots and white fruit to boil.
4. Put the cooked rice and soybeans in the recipe 3 and cook it until it is cooked. Add marinated chicken until it is cooked. Add the rest of the seasoning.
Greek snow porridge
raw material:
White rice 1 cup chicken slices 1/2 cup, egg white 3, starch 1 tsp, lemon juice 3 tablespoons, chicken soup 8 cups
Production Method:
1. Chicken broth is boiled and put into the washed rice until it is boiled until it is slightly agitated. The medium simmered and simmered for 30 minutes.
2. Add 4 tablespoons of water to the chicken pieces and mix them. Add the starch and mix well and put in the material of the method 1 for 1 minute.
3, egg white hit the foam into the hot porridge, quickly stir the food when you drop lemon juice and mix well Serve, acid and sour do not have a flavor.
Product category of fresh fruit;We are from China, fresh red star apples, Red Fuji Apples, fresh golden crown pears, Fresh Sweet Snow Pear, fresh tomatoes.The supplier/factory specialized factory, wholesale high quality fresh apple, fresh delicious sweet pear research and development and manufacturing products, we have many years of fruit experience, can provide pear purchasing agent package transport refrigeration one dragon service.We have perfect after - sales service and technical support.Looking forward to your cooperation!
Fresh Fruits,Red Fuji Apples,Fruits Golden Crown Pear,Fruits Sweet Snow Pear
Jining Sunagro Trade Co., Ltd. , http://www.sunagro-food.com