How to eat breakfast to supplement protein, improve nutritional status, and enhance immunity?

There is no doubt that eating breakfast can promote good health. However, many people have some misconceptions when eating breakfast. They always think that "you can only eat staple foods and vegetarian foods for breakfast, not meat".

However, this is a "misunderstanding". In order to help the body replenish high-quality protein and make our body stronger (to help prevent the invasion of harmful substances), we should consume animal foods in moderation in our daily breakfast, including meat, eggs, milk, etc. Enjoy a happy breakfast and get back to a healthy day.

May breakfast bring us a good life and let everyone enjoy happiness.

For breakfast, we can supplement with "high-quality protein" with the following foods:

fresh fish, shrimp and aquatic products, skinless poultry meat, lean animal meat;

egg food represented by eggs;

Cow's milk, goat's milk and other dairy products.

It's important to have a protein supplement for breakfast.

In today's "more special phase", it is essential to protect the body's "immunity". Our body's immune cells are made up of proteins, and the importance of proteins is understandable because immune molecules such as antibodies, lysozyme, and C-reactive protein are proteins.

Specifically, when our body resists the invasion of harmful substances from the outside, the components of the immune system are activated and consumed in large quantities. If it cannot be replenished in time, the body's immunity and anti-infection ability will be reduced, which will lead to problems such as viral infection.

More specifically, whether it's our hair or nails, or ** and other parts, its basic substance is protein. Without protein, there is no body.

Choose animal-based foods for a reliable protein supplement.

From a scientific point of view, the digestibility of meat protein can reach 92%-94%, the absorption rate of milk protein can reach 97%-98%, and the protein absorption rate of eggs can even reach about 98%; The absorption rate of plant proteins, cereals and fruits is only about 80%; Eating animal-based foods has substantial benefits for protein supplementation and deserves to be appreciated every day.

How much animal food should you eat per day?

Nutrients such as protein, you can't eat it, and you can't eat too much. The Dietary Guidelines for Chinese Residents (2016) make clear recommendations for protein intake: 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, 40-50 grams of eggs (one type), 300 grams of milk products, and 25-35 grams of soybeans and nuts.

Specific to breakfast, it is recommended to eat 30% of the amount per day; Breakfast with meat is tastier; The process of tasting meat is bound to be better.

"Cosy breakfast" should look like this:

a bowl of porridge (coarse grain porridge), a slice of whole wheat bread or a small bowl of two rice;

an egg, a glass of milk;

A plate of cold dishes, a piece of steamed meat.

A hearty breakfast highlights nutrition in deliciousness, while happiness reveals happiness. The plan for the day is in the morning, and one meal for the day starts with breakfast. We can make every meal reliable and match the breakfast you should pay attention to. I hope you are healthy and happy.

It's very simple to supplement protein for breakfast, you can drink soy milk, milk, and eat eggs, which are all high-protein foods.

Breakfast should be served with some fruit and milk, and a little bit of everything, especially legumes, milk and whole grains.

For breakfast, you need to eat some protein-rich foods, such as eggs, milk, tofu, various soy products, and exercise more to improve nutrition and strengthen immunity.

Many people** are not delicious, and I also tell you that if you eat right, you will lose weight faster! Special proteins should be supplemented.

In fact, you can usually eat more eggs, crucian carp, shrimp, not only these foods with high protein, but also vegetables, so that the nutrition is balanced enough to improve your immunity.

Take seafood and eggs, for example. The nutritional value of these two foods is also quite high. And they are all quite good for the body, and they can also greatly supplement protein.

There are many such as apples, bananas, oranges, oranges, grapefruits, grapes, grapes, greens, celery, carrots, cucumbers, fish, chicken, beef and many more. These foods can boost our immunity.

Eggs, milk, fish, shrimp, chicken, duck, beef, eating more of these foods can supplement high-quality protein and enhance immunity.

Protein: egg whites, silkworm pupa, fish, shrimp, meat, milk, nuts, soy products.

In our lives, there are many people who pay great attention to their physical health, once some diseases appear in the body will affect our health, and will also bring a lot of inconvenience to our lives, so it is very important for us to improve our own immunity. Having a good immunity can effectively prevent the occurrence of some diseases, when the immunity is declining, you should choose to eat some milk, eggs and soy products in your daily life, which can effectively supplement the protein in the human body, so that the resistance and immunity are strengthened, let's learn more about it below.

As we all know, milk and eggs are rich in protein, if you want to effectively improve the body's immunity, you can choose to eat some milk in your daily life. First of all, milk does not contain a lot of protein and calcium, which can effectively promote the digestion of the human body, supplement the calcium of the human body, and thus promote the development of human bones. Secondly, the protein in eggs is not less than that in milk, if you want to improve immunity, eggs are a pretty good choice, the nutritional value of eggs is very high, especially children eat some eggs can promote brain development, but also can be a certain help for intellectual development.

If you want to improve the body's immunity, it is essential to eat some fresh vegetables and fruits. First of all, apples are rich in vitamins and trace elements, which can effectively promote the digestion of the human body, speed up the metabolism in the body, and quickly discharge toxins from the body, so as to enhance the body's resistance and immunity and reduce the production of diseases.

To sum up, we can understand that in order to improve the body's immunity, it is possible to enhance the body's immune system through some daily foods, but it is not possible to supplement nutrition alone, and to achieve balanced nutrition in the daily diet, so that the health of the human body can reach a good state.

To supplement protein, you need to eat some foods that are high in protein, such as milk, eggs, lean meat, mutton, beef, fish, etc. These foods are good for people who are deficient in protein, and they are also easily absorbed by the body.

Eating more protein-rich foods can enhance immunity, such as milk, eggs, chicken, sea cucumber and other foods, which are rich in protein.

Eggs and milk, green vegetables, spinach, rape, lettuce, lean meat, pork loin, beef.

Ingredients: 300 grams of fresh abalone, 50 grams of green two vitex strips, 50 grams of red two wattle strips, 30 grams of yellow gong pepper, 10ml of Sichuan pepper oil, appropriate xianglai, appropriate lemonade, appropriate abalone juice, appropriate Chaotian pepper Zhuhou sauce, appropriate rose wine, appropriate salt, appropriate pure honey, 30ml light soy sauce, 50ml large abalone bone broth, appropriate soy lecithin. Method:

1. Blanch the large abalone at a high temperature and soak it in cool water. Stir the above condiments well. 2. Chop the pepper to the sky, and the green two vitex strips can be made into roasted peppers with a better taste.

Cut the large abalone evenly into slices, stir in the fresh pepper sauce and marinate for 30 minutes. 3. Decoration on the plate.

3 sautéed spoons of rolled oatmeal (unscented); one egg; Half a chicken breast; carrot 4cm; cucumber 4cm; a pinch of pepper; a pinch of salt; 4 drops of cooking oilWash and chop cucumber, carrot, and chicken breast, add 3 tablespoons of oatmeal, beat an egg, add salt, pepper, and mix Stir Mix Drop 4 drops of cooking oil in the rice cooker and lay flat. Pour in the mixture, just a thin layer. Press and hold the cooking function button and wait for it to jump off on its own, and then enjoy.

Ingredients: 1 Arowana; 3 tablespoons of seafood soy sauce; 1 green onion; 1 piece of ginger; 5 spoons of rice wine to remove the fish from the refrigerator, unfreeze at room temperature, you can cut a knife on the back of the fish at 5cm to facilitate the flavor, enter the rice wine marinated for 20min to remove the fish, the bottom of the basin is paved with ginger slices and Beijing onions, put in the fish, flatten the ginger slices and Beijing onions, steam in the pot for 15min, put a little seafood soy sauce from the pot (freshwater fish can put less seafood soy sauce, fish can be appropriately put more).

The method is to crush the oatmeal slightly with a blender and mix well with the blueberries. And there is no agitator with a rolling pin to damage it is OK. If it is a 10-point dried blueberry, soak it in light water for 1 hour in advance, drain the water and use it again.

Stir together the tomato paste, pure honey, gelatin, cinnamon powder and salt. Add rolled oats and dried blueberries. Stir and mix without stirring the dough vigorously.

Immediately scoop a spoonful of the oat dough with a spoon. After that, buckle it on the cake mold, press it slightly, and it can be slightly flattened, and you don't have to squeeze it hard, otherwise the taste will be too tight. My spoon is just around 16g when I take a spoonful, just a reference, and everyone can keep it in the middle of 15-20g.

Put the baking tray into an electric oven preheated at 175°C in advance, bake for 10min, remove and let cool. The time does not have to be long, more than 10min, the food can be eaten directly, there will be no raw and cooked problems, so don't do it to bake, just out of the oven to feel soft, after refrigeration the surface can become crispy. After cooling, it is stored in a vacuum, and the next day it will be generally softer, and the taste is very special.

Eating lean meat, soybeans, milk, eggs, and other protein-rich foods can enhance the body's immunity, because the level of immunity is closely related to the amount of immune substances.

Scrambled eggs with tomatoes, boiled shrimp, and braised fish are very simple to make, but they can supplement protein and strengthen immunity.

Mustard Rice Mustard greens contain a lot of chlorophyll and vitamin C, and vegetables rich in chlorophyll and vitamin C are often consumed

Soy milk and eggs can be said to be a kind of food that we can easily obtain in our daily life. Both of them belong to plant proteins, while eggs belong to animal proteins. We eat them regularly, there are no allergic reactions, and these poor proteins are relatively easy to absorb and can be used effectively.

Their ** is also relatively inexpensive, and can be provided by general breakfast shops, so you don't need to go too far to buy them. But one of the issues emphasized here is persistence, what is insisted on eating fixed food at a fixed time every day, this is persistence, and you must be clear about your physical state.

Nowadays there are many people, especially young people, who are reluctant to eat breakfast, in this case, how can you get protein? There are many people who are reluctant to eat eggs, and even some people who only eat fried eggs and do not eat boiled eggs, in daily life, we must have more or less such small problems. So once something like this happens, very few people are able to really stick to their diet.

There are many people who eat for a week at most and then don't want to eat it. Then, from a medical point of view, there is also the question of physical fitness. Admittedly, egg yolks are relatively rich in fat.

If you eat it for a long time, the body cannot metabolize it, and it will also cause some adverse reactions. And sometimes it is necessary to control other indicators with appropriate oral medications. So in general, in fact, eating eggs or soy milk every day can effectively supplement protein and reduce the occurrence of adverse reactions, but we should also insist on supplementing every day, rather than fishing for three days and drying nets for two days.

And if the body does have abnormal indicators, we should also pay attention to reducing more adverse reactions in the later stage. Breakfast is the most important meal of the day. While my body is sleeping, my brain is still burning calories.

After a whole night of consumption, when we wake up in the morning, the body's blood sugar concentration has dropped significantly. At this time, the brain is most lacking in energy, so it is very urgent to get enough energy in the morning.

Eating a good breakfast is an important step in strengthening your immunity. Breakfast can give us energy to cope with busy work, so how to eat to supplement protein, improve nutritional status, and enhance immunity, I think eat an egg and a glass of milk for breakfast. Eggs are a very cost-effective food and are easily absorbed by the body.

You can also consider obtaining various nutrients from staple foods, non-staple foods, egg and milk drinks, fruits and vegetables, meat, and various porridges, so as to maintain the balance of nutrients of various types of nutrients, so that the body is healthier and the resistance is stronger. For breakfast, you can eat eggs, milk, soy milk and other high-protein foods to supplement the protein needed by the body. To supplement body protein, it is mainly necessary to eat more high-protein foods, such as soy milk, milk, fish, meat, eggs, etc.

You can also consider eating a small amount of livestock or poultry meat at breakfast time, such as pork, chicken, beef and other meats to supplement the high-quality protein required by the body. The time of breakfast is generally after 7 o'clock, 7-9 o'clock in the morning is the time of the gastric meridian, at this time the stomach secretes digestive juices, the digestion ability is the strongest Huishan, in the absence of food supplements, the stomach is prone to diseases, digestive juices into the intestines, easy to cause digestive tract diseases. In daily life, maintain an optimistic and stable mood, mix a reasonable diet, supplement sufficient vitamins and trace elements, and carry out appropriate outdoor exercise to enhance physical fitness.