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What do you have for breakfast? What is the most nutritious food for breakfast? The issue of how to have a healthy breakfast is receiving more and more attention from the healthy population. All three meals a day, breakfast is the most important meal, eat a good breakfast is very beneficial to the health, if the wrong eat breakfast or eat breakfast, will seriously affect our health, so that the correct method for breakfast, and heavy.

After a night's sleep, people consume a lot of water and nutrition. After getting up, they are in a physiological state of water shortage. If you only eat regular breakfast, you can not supplement physiological water shortage. Therefore, in the morning, do not rush to eat breakfast, but should immediately drink 500 - 800 milliliters of cold water, which can supplement the loss of water after a night, but also can clean up the intestines,. Be sure to drink water before breakfast, but don't drink too much water.

Breakfast intake varies according to body size and age, but intake of 400-500 calories is more appropriate, accounting for about 1/4 of the daily dose. But try to add more sugar.

The most reasonable breakfast frame should include the following three types of food:

First, rich in carbohydrates such as bread, Cereals, Steamed Buns, steamed bread, bean bag, rice porridge, noodles, steamed stuffed bun, wonton, cereal, cookies etc.; carbohydrates are the main source of glucose in the blood, brain is the most efficient energy required by the most direct and most clean supplier, is an indispensable nutritional breakfast.

Second kinds of protein rich food, such as milk, yogurt, egg, Salted Duck Egg, Soybean Milk, ham, meat and so on; if only the first breakfast foods, not second kinds of food (protein), then blood glucose concentration will soon fall, after losing strength, that is to say before noon, glucose was consumed, so breakfast only eat bread, Steamed Buns, Rice porridge grains food is not sufficient.

However, excessive intake of protein can increase the metabolic pressure of the internal organs, such as the kidneys. Whey protein is a digestible high quality protein, which can achieve twice the result with half the effort.

Third, rich in vitamins and minerals, such as fresh vegetables, fruit or fruit juice. It is to improve the quality of breakfast, in the convenience of breakfast with vegetables or fruits, more conducive to nutritional balance.

3, every morning should drink milk or Soybean Milk protein and calcium supplement.

In addition to providing protein, milk is still a major source of calcium. Other meals are less likely to take milk during the day, so milk is much more nutritious as a daily breakfast drink than with other sugary drinks. If you do not like to drink milk or have lactose malabsorption, you can try to drink more homemade soybean milk. For Oriental women, milk is actually easier to absorb than milk.

4, breakfast contains at least three major categories of food

Breakfast is the most important meal of the day. Eating a nutritious breakfast is not only good for your present health, but also good for your future health. A nutritious breakfast should include high levels of protein, minerals and vitamins. The specific operation is an important indicator, is to contain carbohydrates (such as Steamed Buns, Steamed Rice, noodles, cake, bread, Rice porridge), protein (such as eggs, salmon, tofu etc.), breakfast milk, of course, if you can add some vegetables and fruit is more balanced.

5, breakfast as light as possible

Breakfast does not insist on greasy food, because high fat foods can cause a lack of blood in the brain and affect the accuracy of the work of children and mental workers. The morning to eat too much greasy food, such as hamburgers, chocolate cake, Deep-Fried Dough Sticks, etc., easy to be sleepy in the morning, inattention, fried flour, such as Deep-Fried Dough Sticks, one of the nutrients also destroyed. Similarly, if you eat eggs for breakfast, it is recommended to choose boiled eggs instead of fried eggs.

If you cannot resist the temptation, once a week is not a bad idea.

6, breakfast is full of change

Few people can afford to eat the same breakfast every day. In fact, as long as you spend more time and make different arrangements, breakfast can change a lot. Eggs can be boiled, fried, or steamed...... Milk can soak cereal, also can bubble biscuit, even can be added to rice wine...... Such arrangements can be absorbed into different foods, different nutrients, it is easier to achieve balanced nutrition.

Just don't be jealous of the ingredients into together, that is bad for health.

Medical research has proved that breakfast is best served between 7 and 8, because the appetite is strongest at this time. Breakfast and lunch are served at intervals of 4 to 5 hours. If breakfast is earlier, then the quantity should be increased accordingly.

Never eat this healthy breakfast

First, "nutritious" breakfast - fruit, vegetables, eggs, milk and other nutritious foods, but there is no staple food

This kind of breakfast is generally popular with women, because the staple food is the main source of calories, while the heat is the natural enemy of slender women and dieters...... Therefore, all kinds of high nutrient food should be eaten, while the quantity of heat should be reduced.

Many people mistakenly believe that the staple food only provide heat, do not hang hook with nutrition, but also belong to the scope of carbohydrate nutrition, but also on the human body is very important, because there is not enough heat supply, the body will automatically release the heat, long-term do not eat the staple food, will cause malnutrition, and lead to weaken the function of the body. In addition, yogurt and tomatoes, bananas, snow pear, plum, apricot and other tastes of acidic fruit and crude fiber fruit, should not be eaten fasting.

Suggested breakfast:

Bread, steamed bread and other staple foods should be added, which can give the body enough carbohydrates and milk absorption.

Whole grain foods are a good choice for women who want to lose weight!

Two, instant breakfast - Chinese fried breakfast, western style breakfast

Many people prefer Chinese fried foods at breakfast, such as fried bread sticks, fried cakes, etc. western style hamburgers with coffee or milk and black tea.

Chinese breakfast eat fried cake, Deep-Fried Dough Sticks is generally a habit of our childhood, but in fact, Deep-Fried Dough Sticks fried foods at high temperatures, with Egg cakes, dumplings and other Clay oven rolls, as have the problem of high oil.

Fried foods at high temperatures, the nutrients will be destroyed, will produce carcinogenic substances; and Deep-Fried Dough Sticks heat is high, it is difficult to digest fat, plus Soybean Milk also belong to the fatty food, grease the breakfast combination significantly exceed the standard, not long-term use.

The western breakfast in addition to high calories, nutrition is very uneven, the lack of vitamins, minerals and so on. Western fast food for breakfast, lunch and dinner must be low calorie food. In addition, this kind of western breakfast has the problem of uneven nutrition, high heat, but often lack of vitamins, minerals, fiber and other nutrients.

Especially for women, the long-term consumption of fried foods, toxins will increase in vivo, aging will speed up Oh!

Three, "exercise" breakfast - breakfast while walking

Commuters spend their mornings in a hurry, especially when they live far away from the apartment. Breakfast is often solved on the way. The cell door, near the bus station to sell tea eggs, hamburger, steamed stuffed bun, pancake fruit and other food, is their first choice, buy a, went to eat......

Walking and eating to adverse gastrointestinal health, is not conducive to digestion and absorption; in addition, there are street food hygiene risks, may Disease enters by the mouth.

A woman who eats while walking is also very unsightly!

What do you have for breakfast? What is the most nutritious and healthiest thing to eat for breakfast, and the women's health net is introduced here first. It introduces seven kinds of healthy eating breakfast, as well as the most unhealthy breakfast, I believe you how to eat three meals a day the most important meal, are well aware of it, health care from the breakfast, do not need to eat oh!!!!

Women's health network (Editor)