There are many ways to eat breakfast, some people like traditional Chinese food, some people like western style, some people like simple fast food & hellip; & hellip; breakfast is the most important energy source of a day, eating a good breakfast can achieve the effect of health, keep young.
1、 Bread and milk
Nutrition trap: blood sugar rises quickly, easy to get tired. Bread, whether salty or sweet, contains a lot of fat, and has too much sugar, and after delicate processing, its nutritional value is not high. Breakfast with too much sugar will make blood sugar rise and fall quickly, easily leading to fatigue, mental distress and other symptoms.
How to eat healthily
1. Eat less sandwich bread, the amount of heat and fat is higher than white bread.
2. If you want to eat sweet bread, you might as well choose whole wheat toast with 1 teaspoon jam, but avoid smearing cream, peanut butter, etc. every day, otherwise it will increase the intake of trans fat.
3. Two pieces of toast with a piece of low-fat cheese, and then drink a bottle of low-fat milk or yogurt, is the more appropriate choice. If you eat lettuce, tomato and cucumber, the nutrition will be more balanced.
Guide: incorrect way of breakfast will hurt your health. The following five breakfast combinations are the most common, but they all have their own nutritional traps. Let's see if you have avoided them.
2、 Fried dough sticks family
Nutrition trap: fat is too high, easy to get fat. The heat of a pancake is about 230 ~ 250 calories, of which about 25% comes from fat. Fried dough sticks are high-temperature fried food, not only high fat, more difficult to digest, and food after high-temperature frying, nutrients will be destroyed, but also produce carcinogens.
How to eat healthily
1. It should not be eaten more than once a week, and the lunch and dinner on that day must be as light as possible. Do not eat fried, fried or fried food.
2. Due to the lack of vegetables for breakfast, the other two meals should be supplemented. You might as well choose Shaobing with vegetables.
3. It is suggested to drink clear soybean milk without sugar or only add a small amount of sugar to avoid eating too much sugar.
3、 Qingcong Xiaocai clan
Nutrition trap: lack of protein and high sodium content. Although porridge vegetables are not high in fat, the pickles and tofu with porridge are often too salty and the sodium content is too high, and the processed food is added with preservatives, so it is easy to damage the liver and kidney. And it lacks protein.
How to eat healthily
1. Choose cereal porridge, which is more nutritious and full than clear porridge.
2. When eating porridge, don't only match pickles, but also match a poached egg or a lean meat to supplement enough protein; it's better to add a plate of fried vegetables, the nutrition will be very balanced, and the potassium in vegetables can help the body excrete sodium out of the body.
4、 Biscuits and snacks
Nutrition trap: lack of water and nutrition. Most snacks belong to dry food, which is not conducive to digestion and absorption for the human body in a semi dehydrated state in the morning. And biscuits and other snacks are mainly made of cereals. Although they can provide energy in a short time, they will soon make the human body feel hungry again. Eating snacks in breakfast can easily lead to malnutrition, physical decline and invasion of various diseases.
How to eat healthily
1. Don't replace breakfast with snacks, especially don't eat too much dry food.
2. If the breakfast is too dry, you can add a cucumber.
5、 Vegetables and fruits
Nutrition trap: low calorie, eating fruits and vegetables for breakfast seems' healthy ', but breakfast is a source of energy for the whole day and needs staple food to provide calories. Vegetables and fruits are too few calories, easy to fatigue, and very easy to hungry. If the breakfast does not eat staple food for a long time, it will cause malnutrition and weaken various functions of the body. In addition, bananas, pears and other fruits should not be eaten on an empty stomach.
How to eat healthily
1. Match with a sandwich or a piece of toast to increase your body's energy.
2. People with high triglyceride should not only eat fruits as breakfast, because triglyceride is related to fructose, carbohydrate, sweets, starch, etc. when it is too high, we should reduce the intake of such foods.
For how to eat breakfast the most health care this problem you have a preliminary understanding, the following Sihai health Xiaobian will continue to introduce the relevant knowledge about diet health, welcome to check, Sihai net wish you a happy life!