Did you have breakfast today?

Day to day

Eat healthy to be full

Did you eat right?

Have a stress in eating breakfast

This is not healthy

Get up early in the morning to eat breakfast

Most of the body's organs are rested during the night's sleep, but the digestive organs need to digest and assimilate the food for dinner. Usually they do not enter the rest state until early morning. If breakfast is eaten too early, it will affect the gastrointestinal tract. Taking a rest will damage the gastrointestinal function in the long run.

Therefore, after getting up, you should drink water first to supplement the water consumed during sleep. After 20 to 30 minutes of activity, it is appropriate to eat breakfast again.

2 breakfast is too nutritious

Many people are conscious of the importance of breakfast, so as far as possible in the choice of breakfast food, a large number of intake of high-protein, high-calorie, high-fat foods, such as cheese, hamburgers, fried chicken wings, fried foods. But an over-nutrition breakfast will only add to the burden on the stomach and it will be bad for your health.

In the early morning, the spleen of the human body is drowsy and sluggish. Excessive dietary nutrients will exceed the digestive capacity of the gastrointestinal tract. Foods should not be digested and absorbed. As time passes, the digestive function will decline, leading to gastrointestinal diseases and obesity.

Breakfast should grasp the principle of balanced nutrition, choose to easily digest and absorb, high fiber, low fat and low sugar foods, such as porridge, milk, soy milk, noodles, wonton, etc., should not eat greasy, fried, dry hard and irritating The food should not be over-fed.

3 "Milk and eggs" instead of staple foods

"Milk and eggs" is the main content of breakfast for many people, but this kind of breakfast is not scientific.

Urgently needed by the human body the morning breakfast rich in carbohydrates to replenish energy, and although milk and egg itself is rich in protein, but they provide high-quality protein is mainly supplied to the body structure, can not provide enough energy to the body, people After eating, you will soon feel hungry, have a certain influence on the gastrointestinal tract, and indirectly affect people's work efficiency and learning efficiency.

The staple food at breakfast must not be lacking. When drinking milk and eating eggs, it should be supplemented with gruel, bread, steamed bread, and other staple foods. This kind of cereal food can make the body get enough carbohydrates, and is conducive to the absorption of milk.

4 "Fritters with soy milk" as breakfast

Compared to westernized “milk and eggs”, Chinese traditional “fry sticks and soymilk” is more popular among people, but the “oil fritters and soymilk” approach is equally unhealthy.

Fritters frying process at high temperature, nutrients are destroyed, and carcinogenic substances detrimental to human health, in addition to fried fritters with other foods as there are high oil, high heat problems, eating in the morning is not easy to digest, plus milk It also belongs to fat-fat foods. The amount of fat in this breakfast combination is obviously excessive and it is not suitable for long-term consumption.

The best breakfast to eat milk soy sticks, should not be more than 2 times a week; the day of lunch and dinner should be as light as possible, do not eat fried, fried, fried food, and pay attention to add more vegetables.

5 leftovers for breakfast

Many people will do more at dinner time, use fried rice the next morning, or warm up the rest of the meals. This kind of breakfast is easy to make, rich in content, basically the same as a meal, and is generally considered to be nutritionally comprehensive.

But in fact, after overnight meals, vegetables may produce nitrous acid (a carcinogen) and eating it will harm human health.

Don't try to eat the leftover vegetables; make breakfast for the rest of the other foods so that they do not deteriorate; foods from the refrigerator must be heated thoroughly.

6 porridge or fruit only

There are many people who are accustomed to having some porridge for breakfast and they have solved it. This way, the problem of unbalanced nutrient intake is also present.

Rice porridge mainly provides carbohydrates, but lacks protein, fat, and vitamins. Gallbladder disease can occur in long-term consumption.

In addition, many young women only eat fruit for breakfast. Eating an empty stomach increases gastrointestinal motility, prevents constipation, and helps lose weight.

However, eating breakfast is very harmful. First of all, there is a problem of insufficient energy. Second, fasting fruit stimulating gastric acid secretion, prone to digestive diseases. Again, some fruits such as bananas, oranges, and tomatoes cannot be eaten on an empty stomach.

How to eat breakfast is healthy?

Nutritious breakfast should "quantity and quality"

1 --- Adequate nutrition

The best breakfast can include:

1, starchy foods, such as bread, porridge, noodles, steamed buns, pancakes, etc., can also be potatoes and sweet potatoes and the like.

2, foods rich in high-quality protein, such as milk, soy milk, tofu brain and the like.

3, foods rich in fiber, vitamin C, including a variety of fruits and vegetables.

2 --- nutritional quality

Nutritional quality means that the nutrients contained in breakfast should be easily absorbed by the body. For example, the protagonist of breakfast nutrition, protein, should be selected to be digested and utilized by the body. Other nutrients, such as cellulose, minerals, and phytonutrients are better natural and greener.

Which type do you belong to?

Healthy breakfast for different people

Infants and young children

Infants and young children are in a period of vigorous growth and development, should pay attention to the supply of abundant protein and calcium, try to eat less sugary foods to prevent dental caries and obesity.

Under conditions permitting, breakfast for young children is usually better with a glass of milk, an egg and a small bread. Of course, it is also sometimes possible to use juice or porridge instead of milk, or to replace bread with cookies or steamed bread.

teens

Rapid physical development during adolescence is an important period of muscle and bone growth, the need to add enough calcium, iron, vitamin C, vitamin A and other nutrients, in particular, to ensure adequate intake of calories to meet adolescent mental activity and physical activity Needs. A reasonable breakfast for teenagers is 100 grams of cereal, a glass of milk, an egg, a moderate amount of fresh fruit or vegetables.

Middle-aged person

The physiological function of the middle-aged people gradually declines, and the basal metabolic rate declines, but at the same time middle-aged people are in the busy period of their careers and families. Breakfast should not only meet the needs of nutrients, but also prevent the occurrence of some diseases.

The diet of such people must be rich in protein, vitamins, calcium, phosphorus, etc. It should also ensure low calorie, low fat and proper control of carbohydrate intake. The ideal breakfast for middle-aged people is: an egg (or bean curd, soy sauce), a bowl of soy milk or a bowl of porridge, a small amount of dried noodles (bread, cakes, biscuits, and bread), and the right amount of vegetables.

Seniors

The metabolism of the elderly has declined significantly, but essential nutrients cannot be reduced, especially to ensure the supply of calcium to prevent osteoporosis in the elderly.

Elderly people's breakfast In addition to porridge, noodles, floss and peanut butter and other easily digestible, nutritious food, the right amount of vegetables and fruits is also essential.

Pregnant women

During pregnancy, pregnant women and fetuses need enough calories and nutrition, so do not picky or partial eclipse, especially should eat more iron-rich foods.

If pregnant women have morning sickness, they can eat a few soda crackers in the morning and eat breakfast after a while. Pregnant women should eat at least one egg, a glass of milk and cereal, or semi-liquid foods such as porridge, noodles, and noodles, and pay attention to eating fresh fruits and vegetables to ensure the intake of vitamins and other nutrients.

Autumn

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