healthy breakfast

 　　

As the saying goes, "Eat a good healthy breakfast, a small lunch, and don't eat too much at dinner." This shows the importance of eating breakfast. However, many people nowadays do not eat breakfast. The reasons are nothing more than lack of time at work, wanting to lose weight, and lack of appetite... However, some people are dissatisfied: "I have breakfast!". Yes, you eat, but are you eating healthy?

Not suitable for breakfast

　　You must eat breakfast, but at the same time, you must also pay attention to how to eat and how not to eat. Improper breakfast eating habits will also damage your health and take away your happiness. Improper breakfast eating habits, improper combination or improper selection, etc., will cause breakfast to harm your health and become a cause of disease.

Get up early and have breakfast

　During people's sleep at night, most of the organs in the body rest, but the digestive organs usually do not really enter a resting state until the early morning because they need to digest and absorb the dinner food. If breakfast is eaten too early, it will affect the gastrointestinal tract.

　　Therefore, you should drink water first after getting up to replenish the water consumed during sleep. It is more appropriate to have breakfast after 20 to 30 minutes of activity.

Because many people are aware of the importance of breakfast, they try to choose as many breakfast foods as possible and consume a large amount of high-protein, high-calorie, and high-fat foods, such as cheese, burgers, fried chicken wings, fried foods, etc. But an overly nutritious breakfast will only increase the burden on the gastrointestinal tract and is harmful to the body.

Early morning

　　In the early morning, the spleen of the human body is stagnant and sluggish.  Food should not be digested and absorbed. Over time, the digestive function will decrease, leading to gastrointestinal diseases and obesity.

　　Breakfast should adhere to the principle of balanced nutrition and choose foods that are easy to digest and absorb, high in fiber, low in fat and low in sugar, such as porridge, milk, soy milk, noodles, wontons, etc. It is not suitable to eat greasy, fried, hard, and irritating foods. It is not advisable to overeat the food.

Milk and eggs

"Milk and eggs" is the main content of many people's breakfast, but this breakfast combination is not scientific.

　　In the morning, the human body urgently needs a breakfast rich in carbohydrates to replenish energy. Although milk and eggs themselves are rich in protein, the high-quality protein they provide is mainly for the body structure and cannot provide the body with enough energy. You will feel hungry soon after eating, which will have a certain impact on the gastrointestinal tract and indirectly affect people's work efficiency and learning efficiency.

staple food

　　The staple food must be indispensable at breakfast. While drinking milk and eating eggs, it should be paired with staple foods such as gruel, bread, and steamed buns to replenish energy. Such cereals can enable the body to obtain sufficient carbohydrates and are conducive to the absorption of milk.

Compared with the Westernized "milk and eggs", the traditional Chinese "fried dough sticks and soy milk" is loved by more people, but the "fried dough sticks and soy milk" eating method is also unhealthy.

Fried dough sticks　

　During the high-temperature frying process of fried dough sticks, nutrients are destroyed and carcinogens are produced, which is harmful to human health. In addition, fried dough sticks, like other fried foods, have high fat and high calories. They are not easy to digest when eaten in the morning, plus soy milk. It is also a medium-fat food. The amount of fat in this breakfast combination obviously exceeds the standard and is not suitable for long-term consumption.

　　It is best to eat less soy milk and fried dough sticks for breakfast, no more than twice a week; lunch and dinner on the day of eating should be as light as possible, avoid fried, fried, and stir-fried foods, and pay attention to adding more vegetables.

Many people make extra when making dinner and use it to make fried rice the next morning, or reheat the leftover food. This kind of breakfast is easy to prepare, rich in content, basically the same as a dinner, and is generally considered to be nutritionally comprehensive.

vegetables and nutrition:

　　But in fact, after leaving leftovers overnight, the vegetables may produce nitrite (a carcinogen), which will be harmful to human health if eaten. Try not to eat leftover vegetables; make other leftover foods for breakfast, and be sure to preserve them to avoid deterioration; food taken out of the refrigerator must be heated thoroughly.

Many people are used to having some porridge for breakfast, but eating this way also causes the problem of unbalanced nutrient intake.

　　Porridge mainly provides carbohydrates, but lacks protein, fat, and vitamins. Long-term consumption may cause gallbladder disease.

　　In addition, many young women only eat fruit for breakfast. Eating fruit on an empty stomach will increase gastrointestinal motility, prevent constipation, and help lose weight.

　　But eating only fruit for breakfast can be very harmful. First, there is the problem of insufficient energy. Secondly, eating fruits on an empty stomach stimulates gastric acid secretion and is prone to digestive system diseases. Thirdly, some fruits such as bananas, oranges, tomatoes, etc

How to have a healthy breakfast?

　　Nutritious breakfast should be of sufficient quantity and high quality

　　When you get up in the morning, the energy and nutrients stored in the human body have basically been consumed. At this time, you need to eat breakfast to replenish the energy and nutrients the body needs. Only if breakfast is nutritious and of high quality can we ensure that our life and work will be full of energy for the rest of the day.

　　A nutritious breakfast should preferably include: 

1. Starchy foods, such as bread, porridge, noodles, steamed buns, pancakes, etc., as well as potatoes and sweet potatoes.

 2. Foods rich in high-quality protein, such as milk, soy milk, tofu curd, etc. 

3. Foods rich in fiber and vitamin C, including various fruits and vegetables.

　　High-quality nutrition means that the nutrients contained in breakfast should be easily absorbed by the body. For example, protein, the protagonist of breakfast nutrition, should be selected that can be digested and utilized by the human body. Other nutrients, such as fiber, minerals and phytonutrients, are best natural and more green and healthy.

Infants and young children are in their prime period of growth and development, so they should pay attention to supplementing rich protein and calcium, and try to eat as little food with high sugar content as possible to prevent dental caries and obesity.

　　If conditions permit, breakfast for young children is usually a glass of milk, an egg and a small piece of bread. Of course, sometimes juice or porridge can be used instead of milk, or biscuits or steamed buns can be used instead of bread.

　Teenager

　　The body develops rapidly during adolescence, which is an important period for the growth of muscles and bones. It is necessary to supplement adequate calcium, iron, vitamin C, vitamin A and other nutrients, especially to ensure adequate caloric intake to meet the mental and physical activities of adolescents. needs. A more reasonable breakfast for teenagers is 100 grams of cereal, a cup of milk, an egg, and an appropriate amount of fresh fruits or vegetables.

　　In middle age, everyone's physiological functions gradually decline and their basal metabolic rate decreases. However, at the same time, middle-aged people are in a busy period of career and family. Breakfast must not only meet the needs of nutrients, but also prevent the occurrence of some diseases.

Vitamins and calcium

　　The diet of this group of people should not only be rich in protein, vitamins, calcium, phosphorus, etc., but should also ensure low calories, low fat, and appropriately control the intake of carbohydrates. The ideal breakfast for middle-aged people is: an egg (or tofu, sauced meat), a bowl of soy milk or a bowl of porridge, a small amount of dry snacks (steamed buns, flatbreads, biscuits and bread are all acceptable), and an appropriate amount of vegetables.

　　elderly

　　The metabolism of the elderly has obviously declined, but the necessary nutrients cannot be reduced, especially the supply of calcium must be ensured to prevent the occurrence of osteoporosis in the elderly.

　　In addition to easy-to-digest and nutritious foods such as porridge, noodles, meat floss, and peanut butter, breakfast for the elderly is also indispensable. Appropriate amounts of vegetables and fruits are also essential.

pregnant woman

　　During pregnancy, both the pregnant woman and the fetus need enough calories and nutrients, so don't be picky or picky eaters, especially eat more iron-rich foods.

　　If pregnant women have morning sickness, they can eat a few soda crackers in the morning and have breakfast later. Pregnant women should eat at least one egg, a cup of milk and oatmeal or semi-liquid food such as porridge, noodles, and noodles for breakfast. They should also pay attention to eating some fresh fruits and vegetables to ensure the intake of vitamins and other nutrients.