What is the most nutritious breakfast?

Nutritionists point out that breakfast is like a tonic. And for children who are in the growing physical stage, it is especially important to eat a good breakfast.

One. It is better not to eat than to drink.

The first thing you do when you wake up in the morning is to drink 200 ml of warm water. After a night of metabolism, there is a lot of waste in the body waiting to be discharged, and a lot of water is lost in the body. Drinking water in the morning can moisturize the internal organs, promote the discharge of waste, prevent the occurrence of stones, and make people feel refreshed.

Warm boiled water is the fastest absorbed by the body and has the best effect on the removal of waste.

Many people advocate drinking milk at night, so that the calcium in it can be used in bone development at night when growth is at its most vigorous; It is also important to drink it in the morning because it is rich in protein, vitamins and water. Chinese nutritionists advocate that for adolescents in the growing period, "a cup early, a cup late" is the most ideal. Some children can't drink milk, so it's okay to use soy milk, soy milk, etc. instead.

Two. Starch is indispensable, protein and fat are more important.

If you only eat starchy food, although you are full at that time, because the starch is easy to digest, the stomach will be empty after only two hours, that is, at about 10 o'clock, so you will feel hungry again, so that the brain's energy ** is insufficient. Therefore, breakfast should include some foods that contain protein and fat, such as milk, eggs, meat, soy products, etc. Fat has the effect of lowering stomach peristalsis, allowing food to move in the stomach, allowing food to stay in the stomach for a longer time until 12 o'clock before lunch starts.

Chinese have a good habit of drinking porridge in the morning, adding some beans, peanuts, barley, red dates, etc. to the porridge. It can not only replenish protein but also minerals, and with a little side dish, it becomes a very economical and nutritious breakfast.

When eating out for breakfast, don't always choose fried foods, but choose nutritious and easy-to-digest foods such as beef sauce tofu brain with roast cake, egg pancake with adzuki bean porridge, etc.

Three. Arrange breakfast reasonably.

Add fruits and vegetablesCooking time is tight in the morning, and it is inconvenient to peel apples, you can eat fruits and vegetables that are rich in vitamin C and easy to eat, such as oranges, strawberries, and tomatoes. The vitamin C and organic acids in fruits and vegetables are refreshing, so it's best to eat them after drinking water and milk and before breakfast begins.

If you have noodle soup for breakfast, it's a good idea to add some green leaves to the soup. If you really don't have fruits and vegetables, it's good to have a fruity vitamin C.

Four. It is not advisable to be excessively oily.

If you eat too much for breakfast, it will add too much burden to the stomach and intestines, so that the blood is concentrated in the stomach for a long time, affecting the blood of the brain. Therefore, it is important to have a little fat in the diet, which is easy to digest and not to overdo it. Children who are usually weak and have poor digestion have poor digestion, and if they eat cold meat food, they are prone to gastrointestinal discomfort, which affects their learning and activities in the morning.

Parents should arrange a warm, light and delicious breakfast according to the child's physique.

Milk, eggs, fruit carrot juice and a small piece of bread Lean meat.

Fruit carrot juice and a small piece of bread Lean meat.

5 minutes to make a nutritious breakfast omelet.

This is the breakfast I gave you!

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

Five points of attention for scientific breakfast The time should be the bestMedical research has proved that 7 o'clock to 8 o'clock is the most suitable time to eat breakfast, because this is when people's appetite is the most vigorous. Breakfast and lunch should be separated by about 4-5 hours. If breakfast is early, the quantity should be increased or the lunch should be brought forward accordingly.

After a night's sleep, a lot of water and nutrients are consumed from urine, **, and breathing, and after getting up at breakfast, they are in a state of physiological water shortage. If you only eat a regular breakfast, it is far from being able to supplement physiological dehydration. Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500-800 ml of cold boiled water, which can not only supplement the physiological need for water shortage, but also play a washing role in human organs, so as to improve organ function and prevent the occurrence of diseases.

The amount of nutrients in the breakfast recipe should be appropriate, and it should generally account for about 30 of the day's supply. Among them, the nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B1, should be increased in moderation. And to achieve the combination of thick and thin, meat and vegetables, so that the proportion of 8 essential amino acids in the food protein is more balanced, and the nutrition is complementary.

Cooking should pay attention to not only consider the physiological characteristics of personality, but also consider everyone's appetite interests and taste preferences, it is best to eat hot porridge, hot oatmeal, hot milk, hot soy milk, avoid drinking iced coffee, iced tea, iced milk, etc., and eat less fried food. Many people are accustomed to eating steamed buns, fried foods, and soy milk for breakfast. There are also people who eat eggs, meat, and milk.

Although the above foods are rich in carbohydrates, proteins, and fats, they are all acidic foods, and if the acidic foods are excessive in the diet, it is easy to cause acidic blood and cause physiological acid-base balance imbalance in the body, and calcium deficiency often occurs. Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve a dietary acid-base balance and nutrient balance. Breakfast recipe recommendation A:

1 cup skim milk, 2 slices of toasted whole wheat bread, 1 tomato. 2: A bowl of white fungus lotus seed porridge, a sandwich made of low-fat cheese, lettuce, bread and ham.

Three: a bowl of small wontons, a spiced tea egg. Staple food for breakfast:

Grain-based foods such as oatmeal or corn flakes are preferred because they contain the right amount of protein, vitamins and minerals, followed by foods rich in fiber • Nutritious breakfast recipes • Homemade nutritious morning meals • Real nutritious breakfast • Honey may be added to breakfast • Four ways to eat breakfast.

What is more nutritious for breakfast?

Breakfast determines the amount of energy your body produces, in other words, how much sugar it can supply your blood. Sugars and fats are oxidized to produce energy (energy) in the body.

There are many factors that affect blood sugar levels, and 200 volunteers were used as experimental subjects to do research, and they were given a variety of different breakfasts, measuring blood sugar one hour before breakfast and every hour after breakfast. It was found that a person who only drank a cup of pure coffee for breakfast had a rapid drop in blood sugar, and was prone to feeling irritable, nervous, tired, and dizzy. If you eat two fried doughnuts and a cup of coffee with milk and sugar, your blood sugar will rise sharply, but it will drop again after an hour.

A good breakfast is to drink a cup of whole milk, plus two spoonfuls of semi-skimmed milk powder, and eat it with orange juice, bacon meat, bread, jam, coffee, after eating, blood sugar will rise to 120 mg, and keep it all morning, with two eggs instead of added milk, such a breakfast is a real healthy breakfast.

Dr. Sain of Harvard University also did a similar study and found that if you want to have a sustainable breakfast, you can add high-fat milk to the cereal porridge, this high-protein nutritious breakfast, including milk, beef, and cheese, a person's energy lasts for a long time, most of them must be maintained by protein, and to further make life more vibrant, it is necessary to add fat and carbohydrates and other foods.

Vegetable and meat wontons + xiao long bao = energy released.

It's easy to procure.

Perhaps the small restaurant on the street corner that runs the "big dishes" of Suzhou and Hangzhou is also in the breakfast business, and their unique vegetable and meat dumplings and soup-filled xiaolongbao are worth frequent visitation.

Nutritional content analysis: This breakfast has 400 kcal energy, 20 grams of protein, 25 grams of fat, 20 grams of carbohydrates, and can also provide L-carnitine contained in meat to help fat metabolism and add power to muscles.

Overall evaluation: Such a breakfast is undoubtedly high in fat, and fat is characterized by slow digestion and absorption. If you're going through a busy morning and can't afford to have a regular lunch, you might as well enjoy it and store some slow-release energy for your body.

Drink soy milk, but you can't eat on an empty stomach, you can eat bread or steamed buns, which is beautiful and **, affordable and healthy.

There are two main criteria for a nutritionally balanced breakfast:

Criterion 1: There should be four foods for breakfast.

Every breakfast should include the following four food groups: cereals, meat (meat, fish, eggs), milk (or legumes), and fruits and vegetables (vegetables and fruits). If there are 4 types of breakfast, 3 types can be considered qualified, and if there are only 2 types or less, there will be problems of malnutrition and nutrient deficiencies in the long run, which is even more important for growing children.

If there is only a bottle of milk and an egg for breakfast, only two foods are not a good breakfast. Whether it is milk and eggs, or staple food, each food has a certain nutritional value, and only a reasonable combination can be absorbed and utilized by the human body to the greatest extent.

Criterion 2: Do you feel hungry before lunch every day?

It is advisable to have no obvious hunger. If the answer is very hungry, it means that the breakfast is not nutritious enough or the quantity is not enough. Of course, if you are still feeling full on the contrary, there is a problem with such a breakfast - it is too hearty.

In general, it is appropriate to provide 25% to 30% of the daily energy and nutrients required by breakfast.

It should be emphasized that it is better to add fresh vegetables and fruits to breakfast, and if you are really late, you can also bring fruits and eat them at 90 o'clock in the morning, because "fruits in the morning are golden".