Three kinds of breakfast _'s nutrition guidance that three generations should both be eaten with the hall

Three kinds of breakfast _'s nutrition guidance that three generations should both be eaten with the hall
Breakfast is being eaten every day, how to eat just healthiest but the knowledge of door on earth. According to the intersection of breakfast and the intersection of nutrition and result that current situation investigate this, we invite nutritive expert, advisory group of breakfast, draw " nutrition prescription " for your breakfast .
Breakfast is healthiest to drink water again first
Drink a cup of fresh water first after getting up then has breakfast better. The expert points out, in the sleep at night, human body's most organs got the abundant rest, only still in digest, absorb dinner, check food that stay in gastrointestinal tract digestive organs, did not really enter and rest the state until before dawn. If breakfast is eaten too early, will influence the gastrointestinal rest.
In addition consume a large amount of moisture through one night sleep, human body from the urine, skin, breathe, it is in lacking water in physiology state to get up in the metasoma in the morning. So, people needn't be eager to have breakfast, but should drink a cup of warm boiled water first, can already correct the physiology and lack water, there is washing function on also the organ, contribute to improving the organ function.
Have breakfast after getting up for half an hour
Someone get up breakfast take too early early, in fact is so good, breakfast had better eat after getting up and a half hours.
The expert points out, once it is too early to have breakfast and certainly will interfere with rest of the intestines and stomach, make digestion digest the food The system is in the state that fatigue meets an enemy attack for a long time, upsets the wriggling rhythm of the stomach. So wipe out breakfast to be most suitable 20 to 30 minute after not getting up, people's appetite is the most vigorous at this moment. In addition, breakfast and Chinese food had better be separated by 4 to 5 hours. If breakfast is too early, then the quantity should increase correspondingly or advance the lunch correspondingly.
There should be three kinds of food at breakfast
Time hasty morning, a lot of people breakfast to " deal with " mostly . In fact, breakfast should be eaten like dinner. The expert points out, breakfast should offer 40% of energy for one day, the lunch offers 40% of energy for one day, dinner offers 20% of energy for one day. Say, breakfast should account for 20% of energy of one day at least according to standard of time the most, other two meal each accounts for 40% of energy for one day.
Limited by time, very difficult adequate preparation like dinner of breakfast, but will pay attention to the food to match at least, there should be staple food offering protein and fat, the liquid food helping to be digested (such as milk, soya-bean milk) . China nutrition is learnt to be recommended, at the rational breakfast, the carbohydrate will account for about 60% of total energy for one day when being powered, it accounts for 10% to 14% for protein to power, it accounts for 25% to 30% for the fat to power.
Generally speaking, breakfast should contain 3 kinds of food: Starch staple food such as steamed bun, bread, porridge, steamed stuffed bun,etc.; Food such as egg, milk, soya-bean milk, soyfood, cold cuts rich in high-quality protein,etc.; Fruit or vegetables. The most ideal one is to add a spoon of nut core.
Because the intersection of each one and appetite may change the intersection of food and variety while being different from physique. If the diabetes patient don't choose the congee, steamed bun and bread, should change into oatmeal and match with the soya-bean milk or milk, or the bean adds soyfood, milk, vegetables,etc. for the coarse food grain beans porridge of the main fact. Patient's food of stomach trouble can be a bit softer, can select the fermented wheaten food, can take the food that is able to bear chewing if digestion power is strong, such as a cake, macaroni, buckwheat flour,etc..
The steamed bun of steamed stuffed bun is better than the deep-fried twisted dough sticks of bread
Many people's breakfast like eating staple food such as the sesame seed cake, deep-fried twisted dough sticks, this has a a bit high problem of oil. Can see oil on these surfaces like the deep-fried twisted dough sticks, egg cake, people will have vigilance while eating. But a lot of people were often fooled by sesame seed cake, did not think the surface of sesame seed cake was glossy, there must be fewer heat and oil. But sesame seed cake taste fragrant and crisp and delicious in fact, added much oil while making while being the whole. The heat of a sesame seed cake is about 230 to 250 calories, among them about 25% of the heat comes from the fat. Combine with the intersection of soya-bean milk and lipoprotein food under this kind, the oil of association quantity relatively high.
Many people's breakfast like eating the bread. The expert points out, bread roasting and deep-fried twisted dough sticks have the same problems, it is to contain carcinogen, it is apt to be carcinogenic to often eat such food, so does not propose eating everyday. In addition, much bread also has the problems of sugar, oil with too high content. The expert proposes, in fact the steamed bun of steamed stuffed bun is comparatively nutritive and healthy, it is a good choice.
As for the liquid products, the expert proposes choosing the milk type, soya-bean milk. The nutritive value of the milk is higher than the soya-bean milk, but will see personal physique and habit to choose too.
Green vegetables and available cucumber, tomato, cook the boiled water by scalding after only needing to wash clean on the vegetables with green leaves, can dip in the big sauce or tomato ketchup or dressing. The green vegetables must be made and eaten now now. Mixed the green vegetables on the first day, ate the next day, will produce inferior nitrate in the green vegetables and will cause food poisoning.
It is unsuitable to eat fruits with the meal in the morning
A lot of people have breakfast and like eating fruits. The expert points out, people's appetite is not as vigorous as time of other dinners in the morning, eats the intaking amount that fruits certainly will influence other staple food, so does not propose eating fruits in time of breakfast at breakfast. However, after eating up breakfast for about one or two hours, can eat some fruits as nutrition supplement.
Somebody likes eating nuts such as the big almond,etc. in breakfast. The expert points out, it is very nutritious to eat nuts in the morning, various nuts can be eaten, for instance walnut, big almond, fibert,etc., quantity 1 spoon or 1 little good behind the shell in order to go.
Different crowd's breakfast is chosen greatly and differently
The expert points out, breakfast is eaten and should be determined according to age, job and health more or less, the person of different ages should choose different breakfast. Person with big labour intensity, breakfast should be eaten some more, in order to guarantee the need of the strong physical work in the morning. If the elderly, breakfast take one cup milk, one light bowls of porridge, one egg, 50 steamed bun, mix right amount of green vegetables, some salted vegetables flavour right away enough. A pupil and breakfast a cup of milk, an egg, 50- 100 grams of steamed buns or bread, it is good too to mix green vegetables, some salted vegetables with right amount of beans silks. Children grow vigorous issue, supplementary abundant protein equivalent to calcium and important, so the fat can stand opposite each other a bit more, can lengthen the time in the stomach of food on one hand at breakfast, in case that the child eats too much, on the other hand can even meet the child's growth demand. Children should eat little food containing high percentage of candy, in order to avoid the decayed tooth and fat.
The adult needs to offer enough energy for body, the diet should contain abundant protein, vitamin, calcium, phosphorus,etc., the general staple food adds the milk or soya-bean milk.
Having breakfast scientifically will not let people get fat
Some people like, take breakfast, change, used to it, take breakfast slowly never, find oneself to be getting fat in the near future. The expert points out, science will not let people get fat to have breakfast healthily, help the weight to control instead. The situation of getting fat will be probably because the way to eat will not be scientific. The quantity of eating breakfast,lunch and dinner should be considered synthetically every day, a meal is eaten more, will subtract in the next meal soon. A lot of people may increase the intaking amount of breakfast, has not changed the intaking amount of original lunch and dinner, then energy for one day is taken in must exceed standard, it is just unavoidable to get fat.
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