What is the most nutritious thing to eat?

What's good for breakfast? 1. Eat bread for breakfast and drink milk or coffee, which is convenient and trouble-free. However, bread should pay attention to the choice of whole wheat bread, oatmeal, etc., peanut butter is appropriate, and margarine is mostly hydrogenated to form a trans fatty acid, which has been proven to be related to cardiovascular diseases, and regular consumption is not good for health.

2. Two slices of toast with peanut butter and cream, and a bottle of low-fat milk or yogurt, which is a more appropriate choice. If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, and the nutrition will be more balanced. 3. Tea eggs, meat buns with milk, preferably lettuce salad.

4. How about the traditional baked cakes, fritters and soy milk? The crispy and delicious baked cake is because a lot of oil is added when making it, and the soy milk is also a medium ape product, and the amount of fat in this combination is really high. Too much fat makes most dietitians have a low opinion of this type of breakfast.

5. There is no problem that the fat is too high in the porridge and side dishes, but the nutritional value of pickles and tofu is low, and the sodium content is too high. In addition, preservatives may be added to processed foods, which can easily harm the liver and kidneys if eaten frequently. Some elderly people or early vegetarians only eat porridge with pickles and tofu, which lacks protein and is not an ideal way to eat.

Porridge is served with a poached egg or lean meat, while vegetarians choose to eat a piece of tofu or bean curd, vegetarian chicken and other bean products. 6. Fruits are gold in the morning, silver at noon, and copper in the evening, so it's best to add fruits to your breakfast menu. But it is not recommended to drink fruit juice, it is too high in calories.

Healthy and nutritious breakfast, the traditional Chinese breakfast is mostly porridge with pickles, such as pickled cucumbers, tofu, salted eggs, gluten, etc. These pickles are usually high in salt and are not suitable for people with high blood pressure or poor kidney function. Gluten is flour to be fried, although it is delicious but not healthy.

Ham and fried eggs, sausages, bacon, and hot dogs for Western breakfast are also high-salt, high-fat foods, and contain carcinogens nitrite, so it is advisable to eat less. In fact, breakfast should be based on the principle of easy digestion and absorption, and it is best to choose six major food groups in a balanced manner, so that breakfast becomes a complete meal of energy and happiness. To have a proper breakfast, you need to include protein, starch, fruits and vegetables to keep you energized for the morning.

Ideally, make a fresh juice, make a milk, drink a cup of soy milk or eat a bowl of oatmeal, fried eggs, sliced whole wheat toast, and lettuce or alfalfa sprouts. In addition, yogurt, tea eggs, steamed buns, and steamed buns sold in convenience stores are also good choices. Because fresh milk is rich in calcium, protein and vitamins, soy milk has protein, vitamin B, and heterolutinite, which is not only nutritious, but also can reduce menopausal symptoms and prevent osteoporosis in women.

You can also eat a slice of fruit for hydration, fiber, and vitamins, or you can save it for a snack.

So many foods claim to be nutritious, which ones are true?

It's not the most nutritious, the key is to eat something, usually eat more fruits and milk. Exercise more.

Small fruits are more nutritious.

The size of the fruit determines the ratio of the skin to the pulp of the fruit, and the smaller fruit contains a larger proportion of the peel than the larger fruit, which contains higher nutritional value.

Polyphenols, which are very beneficial for cardiovascular health, are mainly found in the outer part of the fruit, including the outer tissue, leaves and peel. The distribution of vitamin C follows the same pattern. This is because the sun is the source of energy for plants, and the "nutrient synthesis base" of plants is also close to sunlight.

Therefore, even within the same fruit, the content of healthy ingredients will vary depending on the state of sunlight.

Cherry tomatoes also conform to the above rules, and their flavonoid content is significantly higher than that of ordinary large tomatoes, because it has a larger contact surface with sunlight. In terms of vitamin C, because the proportion of vitamin C on the surface of the fruit is higher, the part rich in vitamin C also increases, which is more advantageous than large tomatoes. In terms of dietary fiber, cherry tomatoes are very small and contain a larger proportion of the peel.

The peel of tomato is an excellent dietary fiber**, which has a certain anti-cancer effect. Obviously, the tomatoes score higher in this area.

The highest nutritional value of apples is the flesh under the red peel, and colored fruits such as plums, eggplants, and grapes have the highest nutritional value near the peel, while citrus contains the highest flavonoids in the white tissue under the skin.

Nutrition is balanced, nothing is missing, vegetables, fruits, very important, you can refer to the Chinese dietary pagoda for details.

All kinds of foods that are common in our daily life have their own nutritional characteristics. But the wolfberry, ejiao, mutton, walnut, and ginseng that we often mention can indeed play a role in supplementing the body's nutrition, from the perspective of traditional Chinese medicine theory

1. Goji berry: Goji berry can also replenish qi and blood, and it is suitable for those with weak physique. In addition, wolfberry can repair liver damage, nourish the liver and protect the liver.

Goji berries contain carotene, wolfberry polysaccharides, vitamin E, selenium, flavonoids, which can antioxidant free radicals and delay aging.

2. Ejiao: The effect of Ejiao on blood and yin is very good, the trace elements and minerals it contains can provide some raw materials for bone marrow hematopoiesis, anemia and women eat after childbirth, which may play a role in replenishing qi and blood loss.

3. Mutton: Mutton can warm the kidneys and aphrodisiac, remove moisture and drive away cold, and take it in winter to warm the body. People with cold hands and feet can eat mutton, which can enhance immunity, however, mutton is a hot food, and eating too much will cause fire, so it is better to eat a small amount.

4. Walnuts: Walnuts have a high protein content, which can enhance the body's immunity, and walnuts contain unsaturated fatty acids, which can soften blood vessels and reduce blood lipids. Eating regularly can strengthen the brain, and people will become smarter.

5. Ginseng: After the operation, the vitality is greatly damaged, and you can take ginseng in moderation to replenish the qi. People with weak daily qi can also eat some strong body regularly, but pay attention to distinguish high-quality ginseng, red ginseng has the strongest tonic effect.

Although the above foods are good, if the intake of food is too simple, it can lead to malnutrition. The daily diet should include high-protein foods, vitamin-rich foods and foods rich in trace elements. Therefore, the usual diet should still take a comprehensive intake of nutrients, so as to achieve balanced nutrition.

Nutrition is not based on the quality of what is eaten, but on the absorption capacity of individuals. I can't attract it, no matter how nutritious it is, it's useless to eat it, absorb it well, and eat anything. Noodles, rice, stir-fried vegetables, feeding more than a billion people in China, can you say that it is not nutritious?

Didn't you grow up eating these? Do you think it's bad? Vegetables:

Because sweet potatoes are rich in vitamins and are anti-cancer experts, they are chosen as the first of all vegetables. This is followed by asparagus, cabbage, cauliflower, celery, eggplant, beets, carrots, shepherd's cabbage, amaranth, enoki mushrooms, snow red, and Chinese cabbage. Fruits:

The best fruits are, in order: papaya, strawberry, orange, mandarin, kiwi, mango, apricot, persimmon and watermelon. Meat:

Corn oil, rice bran oil, sesame oil, etc. are especially good, and vegetable oil and animal oil are better mixed and eaten in a ratio of or 11. Soup: Chicken soup is the best, especially hen soup also has the effect of preventing and treating colds and bronchitis, especially suitable for drinking in winter and spring.

Brain food: spinach, leeks, pumpkin, green onions, cauliflower, peppers, peas, tomatoes, carrots, baby greens, garlic sprouts, celery and other vegetables, walnuts, peanuts, pistachios, cashew nuts, pine nuts, almonds, soybeans and other shellfish foods, as well as brown rice, pork liver, etc.

1. Green food: In the 21st century, human beings will take "pure natural" and "pollution-free" as the criteria for measuring food. Biological agriculture in Germany, organic agriculture in the United Kingdom, and natural agriculture in Japan are all working in this direction.

At present, forest vegetables are popular in developed countries, and most of them are wild vegetables that grow naturally without pollution, such as asparagus, fungus, shiitake mushrooms, goldenrod, etc.

2. Black food: Black food is rich in melanin and has high nutritional value and health care functions, such as black rice, black sesame, black dates, black soybeans and shiitake mushrooms, hair cabbage, kelp, black eel, etc. At present, there are many types of black food in the domestic and foreign markets, such as black rice baby nutrition powder, black rice, pot paste, black rice wine and so on.

3. Health food: men aphrodisiac and qi, women nourish yin and blood, children strengthen their brains and intellectuals, and the elderly calm their nerves and maintain their health. There are more than 500 million people in the world who use medicinal dietary products to prevent and treat diseases, nutrition and fitness, among which China's local medicinal diet is the most well-known.

In recent years, the identity of Chinese patent medicine and its combination with food has multiplied in Hong Kong, Macao, Taiwan, Japan and Southeast Asia.

4. Beauty food: Beauty food is characterized by low cholesterol, low calorie and low salt. This kind of food is particularly popular because of its crisp entrance, slightly bitter taste, high vitamin content and low calorie content, and has become a hot spot for sales.

5. Liquid food: soup and juice are the essence of food, fruits and vegetables, and liquid food is triggered by soup, including soup mixed food and fluid food, which is easy to eat, easy to digest, and has the characteristics of high quality and low price.

6. Fast food: Fast food has included snacks, non-staple foods, and staple foods. In foreign countries and some developed coastal cities in China, people no longer have to worry about buying, washing and burning, as long as they go to the supermarket to buy fast food, semi-finished products and green fruits and vegetables and put them in the refrigerator, they can not worry about it for ten days and a half months.

7. Quick-frozen food: Quick-frozen food not only has the characteristics of convenience and hygiene, but also greatly expands the scope of people's food and is very popular with people. At present, the per capita annual consumption of frozen food in developed countries is generally more than 20 kilograms, and the rate is increasing by 30%.

8. Fiber food: Cellulose is listed as the "seventh nutrient" by modern medicine. It can not only bring vitamins and proteins to the human body, but also bring laxative and antihypertensive effects to people's physiological activities.

China is rich in fiber food, and has developed and produced hawthorn drinks, canned corn, dried bamboo shoots, sorghum cakes and other products.

9. Insect food: insects have high nutritional value, rich in protein and fat, some (ants) also have medicinal effects, in terms of protein content, 81% of wasps, 75% of crickets, 72% of cicadas, 65% of earthworms, 60% of locusts, 43% of bees, and the protein content of ants is comparable to beef. There are about 500 species of insects in the world that are edible, and there is great potential for the development of insect food areas.

6 essential nutrients: Carbohydrates (50 60% of calories intake), fat (20 30% of calories intake), protein (10 15% of calories intake), vitamins, minerals, and fiber are the six essential nutrients for the human body. Carbohydrates are the main source of energy**, and cells are able to convert carbohydrates into glucose.

Be aware that when we eat fruit, we are getting our daily vitamins, minerals, fiber, and water needs. Carbohydrates are found in grains such as fruits, vegetables, sugar, flour, milk, wheat, corn, oats, and rice, as well as nuts and grains. Fat can provide us with a lot of energy, including fatty acids needed to coordinate the body's activities, and it also transports some fat-soluble vitamins to various parts of the body.

Saturated fats are found in foods such as beef, pork, chicken, fish, dairy products, eggs, and tropical cocoa butter, and unsaturated fats can be found in pure olive oil, vegetable oils, peanuts, and avocados. ProteinSome scientists have proposed that foods rich in animal protein are easy to cause coronary heart disease because it contains a large amount of toxins and waste products emitted by the animal's own cells. But modern nutritionists believe that foods containing animal protein are more beneficial to health.

The main animal protein comes from poultry and fish. Foods containing protein include meat, poultry and fish, dairy products, eggs, wheat, rye, corn, oats, barley, millet, mushrooms, legumes and nuts. Vitamins are important components that the body needs.

All foods contain some amount of vitamins, but fruits and vegetables are the highest. Vitamins are essential for regulating the body's functions. Unlike the previously mentioned nutrients, vitamins do not provide calories but play an important role in metabolic processes.

You can get vitamins from the following foods: carrots, spinach, mushrooms, eggs, milk, yeast, malt, lemons, oranges, pineapples, melons, guava, cod liver oil, and egg yolks. All foods contain small amounts of minerals, but fruits and vegetables are the most abundant.

The most important minerals for the human body are iron, calcium, phosphorus, copper, iodine, and potassium. Minerals are mainly found in milk, cheese, cream, fish, tomatoes, spinach and butter. Fiber is found in beans, grains, fruits, vegetables, wheat bran, and whole-wheat bread.

Although fiber is not considered the main nutrient component, it is highly recommended by doctors and nutritionists. It boosts digestion and has a miraculous effect on removing waste from the body. The latest research shows that fiber helps lower blood cholesterol levels.

Most doctors recommend a certain amount of fiber per day. The intake should be small at first and then gradually increased to avoid adverse effects due to poor adaptation.