According to the survey, the form of our breakfast is roughly divided into the following categories:
(1) Traditional: It is to eat taro, porridge, fritters, steamed stuffed buns, pickles, tofu, or leftovers in the form of traditional breakfast. Although there is heat, the protein is poor, and the calcium content is low, which is far from reasonable nutritional standards.
(2) Instant Food Type: Milk, eggs or milk plus bread. Milk and eggs, protein 12 grams, calories 200 kcal, can not reach the normal demand; milk plus bread, especially fruit bread, too much sugar, easy to make blood sugar rise quickly, and soon down, morning Less than 10 points will feel hungry.
(3) Western-style: a sandwich with a cup of coffee or a hamburger with a cup of tea. The biggest drawback of this Western-style breakfast is the high content of fats and sugars, high calories, and lack of vegetables. In addition, coffee and tea affect the absorption of iron, so it is best to drink it after a meal or during a break.
(4) Nutrition: Pay attention to nutritional balance, vegetables, meat, eggs, milk, fruits, cereals and other foods should be properly matched. Meat, eggs, milk and grains guarantee sufficient protein, carbohydrates and fats. Vegetables and fruits supplement the vitamins and essential trace elements needed by the body. Here are some recommended nutritional breakfast mixes:
Monday: Whole wheat bread, ham, steamed egg tarts, milk, and spinach fans.
Tuesday: Salt and pepper rolls, pork roast, boiled eggs, cereal, carrot juice.
Wednesday: Milk yellow bag, sauce beef, tea eggs, soy milk, dried shrimps.
Thursday: Small cakes, salted liver, salted duck eggs, yogurt, tomato sauce.
Friday: bean bag, floss, poached egg, milk, mixed cold melon.
Saturday: chicken porridge, dumplings, and grapefruit juice.
Sunday: oyster sauce, fire, celery, carrots and cooked soybeans.
When eating breakfast, many people are often too late to fill the stomach with food in order to save time, and some people are willing to drink a cold drink, cold juice, appetizers, which are not conducive to health. Eating cold breakfast often will cause some harm to the body. Because the human body only maintains moderate body temperature, the microcirculation will function normally and oxygen, nutrients, and waste will be delivered smoothly. In the early morning, muscles, nerves, and blood vessels are also contracted. If you eat cold food at this time, blood supply to the various systems in the body will be poor. Over time, gastrointestinal digestion and absorption will be affected, leading to flatulence, thin stools, poor skin, frequent colds, and other symptoms, and people's resistance will decline.
Therefore, according to Chinese dietary habits, it is best to eat hot food in the early morning. As the ancients said: “Eating porridge in the early morning, pushing Chen to make new, rejuvenating the stomach, and producing body fluids make people feel refreshed.†Therefore, the first food in the morning should be hot porridge, hot oatmeal, hot milk, and hot food. Tofu, hot soy milk, sesame paste, yam porridge or Guangdong porridge, etc., and then with eggs, bread, snacks, meat, vegetables, fruits and so on.