There is a damage called “fake nutrition” breakfast!Don’t eat these 4 kinds
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I believe everyone has experienced
Don’t get up to eat breakfast
The time when the parents are dead -to -date Call
However, “I don’t listen to the old man’s words, loses in front of my eyes”
Do not eat breakfast, have a lot of harm
Common wrong breakfast matching
Cream bread on the market, Danish bread
And some colorful bread
Usually there are soft and sweet taste
Because it often adds a lot of sugar and butter
Long -term eating will endanger heart and blood vessel health
In addition, don’t be deceived by “breakfast milk”
Its nutritional value
It’s not as good as pure milk
The fritters are high -temperature fried foods
In addition to high calories, it is also difficult to digest
also
Many breakfast shop’s soy milk
Generally use ready -made soybean slurry powder
The sugar content in it is not only very high
The protein content cannot meet the needs of the human body
This breakfast is bad
It is because white porridge is mainly carbohydrate ingredients
Lack of protein
The content of pickled pickles is high
It may also contain too much preservatives
Snacks are high -sugar foods with low nutritional value
in addition
Wake up in the morning and be in a semi -dehydration state
All kinds of digestive fluid secretes insufficient secretion
It is difficult to swallow to eat dry food
The digestion and absorption of food are not good
How should I eat breakfast?
As an ordinary person
A qualified breakfast should include these foods
Stable + protein + fruits and vegetables + nuts
1. Stable
You can choose miscellaneous grain porridge, vegetable bags, sweet potatoes, etc.
These foods are rich in carbohydrates
Help to replenish energy
2. Meat egg milk
It is also an essential part of breakfast
These foods are rich in protein
It is a necessity for the body’s metabolism
3. Vegetables and vegetables
You can add some salad, boiled vegetables, etc.
It contains vitamins, minerals, and dietary fiber
It helps maintain the normal function of the intestine
Reduce constipation risk
also
According to “Chinese Resident Diet Guidelines (2016)”, it is shown
We need to eat 50-70 grams every week
Therefore, it is recommended to eat about 10 grams a day
The following special groups
You need to make some adjustments
Stadium+protein+fruits
Sitting for a long time and watching the computer for a long time
It is recommended to choose low -fat and eye -catching foods
Stadium+protein+vegetables
Children are in the period of growth and development
Therefore, pay attention to the supplement of protein and calcium
Past staple food+protein+fruits
Friends in this stage
Growing and development and learning have a lot of brain power consumption
Therefore, the calories of breakfast must be sufficient
Easy to digest staple food+protein+fruits
Old friends have weakened the digestive ability
Breakfast selection should be biased
Low fat, high fiber, and digestible food
so
Breakfast is not optional
There are a lot of knowledge for eating a good breakfast
Reference materials:
[1]Mohammad Imam，M.D.， chair， cardiothoracic surgery，Staten Island University Hospital， New York City; Sunny Intwala， M.D.， director， sports cardiology， Lenox Hill Hospital， New York City; April 22， 2019，Journal of the American College of cardiology
[2]Elizabeth Thomas， M.D.， instructor， medicine， University of Colorado School of Medicine， Aurora; Joel Zonszein， M.D， professor， clinical medicine， Albert Einstein College of Medicine， and director， Clinical Diabetes Center， Montefiore Medical Center， New York City; Ping Wang, M.D., Professor, Medicine, and Director, University of California Irvine Health Diabetes Center; June 16, 2013, endOrine Society,
[3] Pei Yuxiu. How to eat the breakfast of middle school students? Chinese food, 1997 (9): 9-9.
[4] Dongcheng. The nutritionist tells you how to eat breakfast? . Healthy life, 2005 (10): 25-26.
[5] Zheng Xixi. Breakfast, what should I eat?. Scientific life, 2020 (7): 28-30.
[6] Liu Pingping. How to eat breakfast for the elderly?. Chinese old age, 2016 (17): 42-42.
[7] Wu Yi. How to eat breakfast to nutrition?. Dietary science, 2017 (3x): 4-4.
[8] Liu Wen, Li Hongxia. Analysis of nutritional breakfast affects the effect of students’ physical development. Chinese community physician, 2020, 36 (30): 164-165.
