How do you eat the most nutritious food in the four categories?
What kind of breakfast is most nutritious?
Nutrition experts summed up the four categories of breakfast that modern people often eat. When you look at it, you know how to eat it is the best way to eat.
銆€銆€The Chinese Nutrition Society recommends that in a reasonable breakfast nutrition structure, the ratio of protein, trace and carbohydrate should be appropriate to benefit the body’s absorption.
銆€銆€Cereals are the main source of carbohydrates. The energy supply of accessories accounts for about 60% of the total energy of a day, protein energy supply accounts for 10% to 14%, and energy supply accounts for 25% to 30%.
Nutrition experts have summarized the four types of breakfast that modern people often eat. When you look at it, you know how to eat it is the best way to eat.
銆€銆€The sesame cakes, fried dumplings, quiche, fried dough sticks, radish cakes, etc. sold by the fried cake fritters are all high in fat.
However, like fritters, egg cakes can be seen on the surface of the oil, everyone will be alert when eating, and the average person often eats the biscuits, thinking that the biscuits are roasted, the surface is not oily, the maximum and the fat must be less, butThis is not necessarily the case.
銆€銆€The reason why the biscuits are delicious and delicious is because they add a lot of oil when they are made.
A small amount of biscuits is about 230 to 250 calories, of which about 25% is from aunts, and soymilk is also a medium-fat food. This combination has a higher amount of oil.
銆€銆€The biscuit, the fritters are matched with the soymilk, the protein quality is OK, the soymilk is rich in lysine, and the methionine is lacking, while the sesame and fritters are just the opposite, lacking lysine but rich in methionine.The two can complement each other.
However, too much fat makes most dietitians value the value of such breakfast.
銆€銆€Suggestion: This type of breakfast lacks vegetables, so in the afternoon, dinner should be supplemented.
Fruits are based on personal habits. You can eat 1 serving, or do not eat in the morning, 1 lunch at noon and 1 in the afternoon.
銆€銆€When eating a sesame or fritter, it is recommended to use soy milk instead of rice syrup, because the rice syrup is still a rice product, and the sesame seed and the fritters lack the same acid, and the protein quality is relatively poor.
銆€銆€In addition, the sesame sprinkled on the sesame cake can’t be crushed by us. After swallowing the belly, the sesame sticks to the stomach wall. Some people are prone to stomach pain, and they should chew slowly when eating.
銆€銆€Qing porridge small dish porridge small diners are mostly elderly.
In comparison to this type of breakfast, the oil is not too high, but the nutritionist believes that the bean curd with porridge has low nutritional value and is too salty and the sodium content is too high.
In addition, processed foods may be added with preservatives, which are often eaten and easily damage the liver and kidneys.
銆€銆€Dietitians also pointed out that some elderly people or vegetarians only eat porridge with pickles, bean curd, and lack of protein, which is not an ideal way to eat.
銆€銆€Suggestion: A bowl of slightly thick porridge is only about half a bowl of dry rice, so it is recommended to eat 2 to 3 bowls a meal, otherwise it is very easy to feel hungry at noon.
銆€銆€When eating porridge, you can match a poached egg or a lean meat. Vegetarians can eat a piece of tofu or dried bean curd, bean products such as vegetarian chicken, and absorb protein. As for bean curd and pickles, eat a small amount.
銆€銆€In addition, stir-fried vegetables, this set of breakfast is very balanced, and the potassium in vegetables can help the body excrete sodium.
銆€銆€Students or office workers can buy salty porridge for breakfast cars. The meat content of such porridge products is not much, and it is relatively rare, so it is easy to feel hungry.
It is recommended to add a tea egg or a bottle of milk to increase protein intake.
For breakfast, you can eat 1 serving of fruit (1 serving is about the size of a baseball or a flat bowl), but it is not recommended to drink a cup of juice that is too high.
銆€銆€Breakfast shop family Many office workers usually buy a hamburger when they wait for the subway, and almost every meal is eaten Monday through Friday.
銆€銆€The dietitian agrees that the fat in this way may be excessive.
The hamburger meat used in the breakfast shop or the western-style fast food restaurant has a high fat content. If you do it at home, you can choose lean fat and fat to reduce the proportion of fat.
銆€銆€In addition, both the meat in the burger and the ham in the sandwich are subdivided, plus the omelet and a thick layer of apron or creamy salad, unless the other two meals in the day are eaten less.Oil, less meat, or a day, the oil intake is too much.
銆€銆€Milk tea can’t replace milk because it has very little milk and adds sugar.
The ideal choice is with low-fat milk.
Is it good to have coffee in the morning?
Most dietitians think this is a matter of personal habits, not necessarily causing it to be removed from breakfast, but avoiding black coffee on an empty stomach can easily hurt the stomach.
In addition to refreshing coffee and tea in the morning, for those who drink less, have no addiction, and have the effect of stimulating defecation, they can slightly relieve constipation.
銆€銆€Recommendation: This type of breakfast is easy to eat too much fat, not more than 3 times a week.
Stores can be asked not to apply salad dressing or thinner to reduce oil intake.
Every day, you need to eat 3 dishes of vegetables (about half a catty), so the amount of breakfast vegetables is small, so you have to add more in the middle and dinner.
銆€銆€However, it is best to drink tea and coffee two hours before or after the meal, otherwise it will affect the body’s absorption of iron.Drink a small cup of orange juice or milk instead of drinking too much sugar, empty transfer of iced black tea, cola.
In addition, this type of breakfast has a lot of fat and oil, so the afternoon of the day, dinner should not eat fried, fried food, you can choose to cook, steam or steam.
銆€銆€Many people in the bread and milk family often eat pineapple bread, red bean bread, butter bread, and then drink milk, sometimes with coffee.
Because of the trouble, many families use this model for breakfast.
The stuffed bread tastes delicious, but the nutritionist believes that whether it is salty or sweet, the oil content is much, and the sugar is too much, and after careful processing, the nutritional value is not high, when breakfast is not suitable.
銆€銆€A breakfast with too much sugar has a downside. It makes your blood sugar rise quickly, and it quickly falls down, and it will fall too low, so less than 10 in the morning, your spirit may begin to decline.
銆€銆€In the combination of breakfast, carbohydrates and protein must be present, and it is best to eat complex starch, such as whole wheat bread, oatmeal, etc., blood sugar is relatively stable.
銆€銆€Toast bread looks more “safe”, no stuffing and no sugar.
However, the bread should be delicious, the oil must not be less, especially the fresh milk toast, egg toast, etc. that tastes smooth and smooth, and will be more oily when made.
銆€銆€In the cream, jam or peanut butter coated on the toast, the mixture and fat of the peanut butter are not low, so it is better to use less.
銆€銆€Recommendation: Change the sauce toast often, avoid applying butter, peanut butter or jam every day, and apply less.
Two slices of toast with peanut butter, cream or a low-fat cheese, and a bottle of low-fat milk or yogurt, is a suitable choice.
If you have time, prepare some lettuce, tomato, and cucumber to eat, the nutrition will be more balanced.