How to eat the most nutritious breakfast How to eat a nutritious breakfast

As long as you have a full breakfast, can you be hungry no matter what you eat? Some of the children arrive at school in the morning.

I was hungry in the second or third class, but I ate a lot of breakfast. At noon, he ran to the cafeteria like a little wolf. When you are hungry, your stomach is empty, and the food you ate last time has been digested in the gastrointestinal tract, and you can no longer provide sufficient energy for various activities of the human body.

There are three kinds of nutrients that can provide energy for the human body, one is the protein rich in meat and eggs; the second is the fat rich in oily foods; Third, Chinese eat more cereals contain a lot of carbohydrates. After cereals are digested in the human gastrointestinal tract, they enter the blood in the form of starch and other sugars to provide energy for the human body. Although the amount of carbohydrates contained in different kinds of cereals is not the same, the rate of digestion and absorption in the body is not the same, and the slow-digested foods can be more hungry, and these foods can make the energy slowly enter the bloodstream and continue to provide energy for a longer time.

Nutritionists distinguish this difference in the digestion of cereals by the "glycemic index", which measures the response of other foods during digestion with a glycemic index of 100, and foods with a "glycemic index" of less than 55 are more hungry. Such foods include noodles, black rice porridge, barley porridge, cornmeal porridge, corn grits porridge, vermicelli, tofu, and most fruits except watermelon and pineapple. Staple foods such as steamed bread and bread made from refined flour are foods with a high glycemic index, but eating steamed bread with celery or beef, which contains more fiber, can greatly reduce the glycemic index of this mixed meal.

The blood sugar of foods with a high glycemic index drops to the level of fasting about 1 hour after a person eats them, and even drops to a lower blood sugar level than that of fasting. This is due to the fact that foods with a high glycemic index are not only digested and absorbed quickly, but also raise blood sugar levels higher, prompting the pancreas to secrete a large amount of insulin to lower excessive blood sugar. In addition to not causing the pancreas to secrete a large amount of insulin, foods with a low glycemic index can also cause blood sugar to drop slowly, and it takes 2 to 3 hours to reach the level when fasting, so it is more resistant to hunger.

Eating a low-glycemic diet has many other health benefits in addition to hunger. For example, it can protect the sensitivity of the pancreas to secrete insulin, so that diabetics can better control blood sugar, which is conducive to normal people to control their weight. Experts recommend that foods with a low glycemic index be used during breakfast with a mixed meal, such as:

Steamed bread + celery scrambled eggs, steamed bread + sauce beef, cake + egg fried fungus, three fresh stuffed dumplings, celery pork buns, durum wheat flour meat stuffed wontons, rice + fish, pork stewed vermicelli. In addition to the foods and diets listed above, you can also master the following principles to choose foods and diets with a low glycemic index: 1. Foods containing fiber and lipids, such as corn and peanuts.

2. Foods made of larger plant particles, coarse bread, and nest heads. 3. The more finely processed and the higher the processing temperature, the higher the glycemic index of the food, and it is not anti-hunger.

For breakfast, it is best to eat some low-fat, nonfat milk, but also a small amount of cheese or cereal, and you can also eat half an egg. For lunch, you should eat some meat, preferably fish, with 150 grams as the best. Then you can eat 250 grams of greens and eat some tomatoes, but not with too much oil to fry.

The principle of breakfast is nutritious and healthy, not greasy, because it is not suitable for digestion and easy to make people sleepy, and the five-grain porridge with eggs and fruits is perfect.

5 minutes to make a nutritious breakfast omelet.

Easy to learn to make breakfast is also a good choice.

May you have a breakfast made by your mother every waking morning, and your mother shares the breakfast of 30 days.

This is the breakfast I gave you!

First of all, boiled eggs, the nutritional value of eggs is very high, you can eat Tujia eggs at breakfast, the nutritional value will be higher, eggs are best eaten in the form of boiled, which will be more nutritious, and can also allow the body to absorb the nutrients of eggs in time, which is very good for the body.

The second is a glass of hot milk, milk is not unfamiliar to many people, it is okay to drink a glass of hot milk every morning, but it is best not to drink it on an empty stomach, it will easily cause stomach aches if you drink it on an empty stomach.

The third is a bowl of hot porridge, if there is a timed pot at home, you can prepare rice and water the night before, and then set a time, you can easily drink a bowl of hot porridge in the morning, and drink some gruel in the morning, which is very good for the body, and the stomach is also easy to accept and very easy to absorb.

You can also drink a glass of juice or eat a little fruit to help clean up the intestines, make people more energetic, and improve the body's metabolism.

To put it simply, the nutrition of breakfast lies in the following foods. 1.Cereals – bread, rice (porridge) or steamed buns.

2.Animal foods – eggs or meat. 3.

Soy products such as milk or soy milk. 4.Fresh vegetables and fruits.

Breakfast with vegetables and fruits is the best choice. However, vegetables and fruits are also required, and it is not advisable to eat bananas and apples on an empty stomach for breakfast, so it is also a good choice to boil some vegetable porridge or fruit porridge to supplement vitamins and nutrition.

1. Staple food: Require a combination of coarse and thin, corn, buckwheat, oats, etc. are good choices, it is recommended that the daily coarse grain intake of normal people can account for half of the total staple food, if it is middle-aged and elderly people and people with bad stomach, it is recommended to account for about one-third.

2. Multigrain porridge and milk: It is recommended to use more and less raw materials for multigrain porridge, and avoid using alkaline porridge. Milk or other milk is recommended to be at least one and a half pounds per person.

3. Vegetables: indispensable, each person eats about 150 grams of breakfast.

4. Beans and eggs: In order to ensure the intake of high-quality protein in the body, egg products and beans are indispensable.

5. Nuts: A small handful of nuts for breakfast can promote the operation of the brain and ensure the intake of high-quality unsaturated fatty acids in the body, but it is necessary to pay attention not to consume too much, because this will also cause excess fat.

6. Fruit: Half an hour after breakfast, some fruit, about 150 grams.

A nutritious breakfast should be a well-balanced breakfast, in which the ratio of protein, fat, and carbohydrates should be 12 28 60, and cereals should account for the largest proportion of them. Breakfast should include four categories of food, which are:1

Mainly to provide energy, mainly carbohydrate-rich cereals, such as bread, steamed buns, etc. 2.Protein-based, mainly meat, poultry and egg foods.

3.Inorganic salts and vitamins are the main ingredients, mainly referring to fresh vegetables and fruits. 4.

Milk and dairy products, soy products. If the above 4 types of food are present in the breakfast, it is a nutritious breakfast; If 3 of these categories are consumed, the breakfast quality is better; If only two or less categories are selected, the breakfast quality is poor. Skipping breakfast is the most harmful to the body, as the saying goes, "breakfast should be good, lunch should be full", so breakfast must be nutritious.

1.Starchy foods: oats, corn, sweet potatoes, steamed buns, noodles, steamed buns, etc.

2.High-quality protein foods: milk, eggs, soy milk, meat, etc.

3.Fruits and vegetables rich in dietary fiber and vitamins: cabbage, cucumbers, cabbage, tomatoes, apples, oranges, kiwifruit, etc.

4.Nut foods: walnuts

Pine seeds, cashews, pistachios, peanuts, etc.

5.Healthy cooking methods: steaming, boiling, roasting, stir-frying with less oil and other low-salt and low-fat cooking methods.

Eggs, millet porridge, things that are light and easy to digest, such as best not to eat meat, vegetable cakes and bean paste buns, which are easy to digest, potato cakes, vegetarian stuffed buns, potstickers or something, noodles, and then wake up and drink a glass of warm water to activate the stomach, and then eat later, which is more reliable.

A scientific breakfast should include four categories of food, which are: First, mainly carbohydrate-rich cereals such as bread and steamed bread that provide energy.

Second, the main protein-based foods are meat, poultry and eggs.

The third is mainly inorganic salts and vitamins, mainly referring to fresh vegetables and fruits.

Fourth, milk and dairy products, soy products.

If there are all four types of food in the breakfast, it is a nutritious breakfast, if three of them are used, the breakfast quality is better, if only two or less types are selected, the quality of the breakfast is poor.

You can eat the main food plus an egg.

5 minutes to make a nutritious breakfast omelet.

As the saying goes, you have to eat a good breakfast, and the so-called eating well means eating nutritious and comprehensive.

Easy to learn to make breakfast is also a good choice.

A sense of ritual is needed in life, and a beautiful day starts with a nutritious breakfast.

This is the breakfast I gave you!

As the name suggests, breakfast is a meal eaten in the morning, and it can also be said to be the first meal after waking up. No matter who skips breakfast in the morning, his work and study efficiency will decrease, which is extremely bad for his health!

Our breakfast can only be considered a healthy and reasonable breakfast if it has the following three characteristics:

1. Rich variety, balanced diet, comprehensive nutrition.

Second, there are carbohydrates.

3. There are vitamins.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

As the name suggests, breakfast is a meal eaten in the morning, and it can also be said to be the first meal after waking up. No matter who skips breakfast in the morning, his work and study efficiency will decrease, which is extremely bad for his health!

Our breakfast can only be considered a healthy and reasonable breakfast if it has the following three characteristics:

1. Rich variety, balanced diet, comprehensive nutrition.

Second, there are carbohydrates.

3. There are vitamins.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

An ideal breakfast should include the following four types of food, which are:

Cereals.

This kind of food can provide energy and carbohydrates to the human body, and is essential for breakfast, such as bread, steamed buns, etc.

It is better to have an egg, a piece of bread, a cup of soy milk.

If you want to be light, come to a bowl of porridge and steamed buns.

Think of an apple, a loaf of bread.

If you want to be healthier, you can eat egg rice rolls + a cup of soy milk + tomatoes.

A glass of milk, a fruit, an egg, two or two dry snacks (bread, steamed buns, biscuits.

5 minutes to make a nutritious breakfast omelet.

Easy to learn to make breakfast is also a good choice.

This is the breakfast I gave you!