Breakfast does not have to eat eggs to be nutritious, you can choose fish, shrimp, meat, soy products and so on instead of eggs, a nutritious breakfast can be unconventional. You just have to remember the formula for a nutritious breakfast.Staple food + high protein food + vegetables and fruits = nutritious breakfast, and then it's time to sub in all kinds of ingredients.

In addition to eggs, high-protein foods include: dairy (milk, yogurt, cheese, etc.), meat (chicken, duck, goose, pork, beef, lamb, etc.), seafood (fish, shrimp, shellfish, etc.), soy products (tofu, soybean skin, soybean milk, etc.) and so on. Breakfast does not eat eggs can be replaced with meat, fish and shrimp, soy products, nutrition is not bad at all.

Many people choose to eat eggs for breakfast, mainly because they are quick and easy to handle, boiled, fried or scrambled. Meat is relatively more troublesome to cook. Of course, you can also use the weekend off to make some beef in sauce, marinated pork, etc., packaged in pieces and frozen in the refrigerator, each breakfast can be simply dealt with. In addition, you can also buy some salmon, Arctic shrimp, tofu and other easy to handle ingredients, breakfast is also very convenient to eat.

In addition, the ingredients for a nutritious breakfast should besow discord everywhere：

A "pick" of coarse grains, such as mixed grain porridge, mixed bean porridge, bean buns, whole wheat buns, whole wheat bread, steamed groundnuts, and fresh corn.

Two "pick" low-fat, high-protein foods, such as poached eggs, tea eggs, beef in sauce, milk, yogurt, cheese, soy milk, tofu, etc..

Three "picks" of fresh fruits and vegetables, especially the darker ones are more nutritious, such as broccoli, chard, chard, carrots, tomatoes, and purple kale.

Cut back on refined grains that have a lot of added fat, such as french fries, fritters, custard pies, cookies, and instant noodles.

Two "minus" fried eggs, bacon, fried ham, steak, fried chicken thighs and other high-fat protein foods.

Reduce the amount of salty foods such as pickled vegetables, salted vegetables, squash and pickles.

Four "minus" fruit and vegetable drinks, milk drinks, yogurt drinks and other beverages.

Author: Wang Xingguo, Director of Nutrition Department of Dalian Central Hospital, Chief Physician; Vice President of Liaoning Provincial Nutrition Society; Sina Weibo Medical V; China Nutrition Science Communication Star, engaged in clinical nutrition treatment, nutrition training and teaching, and nutrition popularization and communication for more than 20 years, published "Encyclopedia of Eating", "Growing Fetus, Not Growing Flesh", and other popular science books for more than 20 books.

Three healthy meals a day, (memorize)

Eat like a king for breakfast.

Lunch like a civilian, (average)

Eating like a beggar for dinner. (Eating less)

What's the most nutritious thing to eat for breakfast?

As the saying goes, "A day's work is a day's work."

A nutritious breakfast is the start of the day. For nearly12 hours.Breakfast is especially important for a body that is consuming energy but not replenishing it. Skipping breakfast, or not having enough quality and quantity of breakfast, can easily cause energy and nutrient deficiencies and reduce the efficiency of work and study in the morning.

What exactly is the most nutritious way to eat breakfast?

Answer Sneak Peek:

Nutritional breakfast collocation should include a rich variety of nutrients, including carbohydrates, proteins, vitamins and other nutrients, in order to be easily digested and absorbed, nutritionally balanced, coarse and fine collocation as the principle.

Regular and nutritious breakfast not only plays an important role in good health, but also facilitates the development of good habits and the formation of a healthy lifestyle.

[Breakfast necessity]

As the saying goes:"Eat a good breakfast, a full lunch, and a small dinner."

Why this arrangement? When we passed aboutEight hours.After the sleep of the food through the digestion and absorption in the body, the body's stored glycogen is almost depleted, breakfast timely supplementation, you can avoid the emergence of low blood sugar.

And because the body absorbs nutrients faster in the morning, theA nutritious breakfast replenishes the body with nutrients in a timely manner that are well absorbed and utilized.

Breakfast awakens the body and turns on its efficient metabolism in order to give us the clarity of thought and judgment to carry on with the day's work and study.

The good effects of breakfast are not best served by skipping breakfast, eating too much breakfast, or having a poor quality breakfast.

[Breakfast Nutritional Mix and Match]

A scientific breakfast should be low-calorie, nutritionally balanced, complete with carbohydrates, fats, proteins, vitamins, minerals and water, and especially rich in dietary fiber.

In general, breakfast should include four categories of food, each serving a different purpose:

1. Provide mainly energy:

Mainly carbohydrate-rich grains and cereals, such as congee, bread and buns.

2. Supply mainly protein:

The main foods are meat, eggs, soy milk and dairy products.

3. Supply of inorganic salts and vitamins:

This mainly refers to fresh vegetables and fruits, so you can choose from lettuce salads, small tomatoes and apples.

4. Provide calcium-based and rich in a variety of nutrients:

The main ones are milk and dairy products, soy products, and shrimp skins.

As much as possible should be done in the preparation of meals:

primary and secondary pairings：

Both staples and side dishes are needed.

Meat and Vegetables:

Both animal and plant foods are needed.

Coarse and fine:

There should be both coarse grains (corn, sweet potatoes, etc.) and fine grains (white buns, vegetable and meat buns, etc.). Such a mix contains within itHigh-quality protein, starchy foods, and rich in dietary fiber, vitamins and minerals。

Breakfast for the elderlyEasily digestible warm soft food, such as milk, soy milk, noodles, wontons, etc., it is best to eat some porridge, such as porridge with some lotus seeds, red dates, yam, cinnamon, barleyHealth food products such as these are even more effective.

[Inappropriate way of eating breakfast

Many office workers and students will choose to buy breakfast at the roadside because they are too short of time such asPancakes, frittersetc.Eating while walking is actually detrimental to digestion andabsorption, which is detrimental to gastrointestinal health.And the quality of breakfast is not good enough.

Commuters, due to their stressful jobs, and students, due to their heavy school workloads, sometimes have their breakfast choicesSoda crackers, oatmeal sesame seed paste, soy milk powder and other brewed breakfast foods, theseConvenience foods.even thoughEasy and convenient to eat, butAs a breakfast its nutritional value is not high.

In recent years, Western fast food mainly includesHamburgers, fried chicken, french friesetc., are becoming more and more popular, especially among children and elementary school students, due to their good taste and convenience [1]. HoweverBreakfast should not be greasy, fried, dry and hard, as well as stimulating food, and should not be eaten too full。

[Summary]

Breakfast intake and the types of breakfast foods have a great impact on human health. Scientific consumption of breakfast should graspbalanced nutritionThe principle of easy digestion and absorption, high dietary fiber content, low-fat and low-sugar food is the main focus, should not consume too rich in nutrients for breakfast, otherwise it will make the gastrointestinal overload [2].

For more nutritional tips, welcome to "Chao's Food"!

bibliography

[1] HU Xiaoqi, FAN Yio, HAO Linan, et al. Survey on breakfast behavior of primary and secondary school students in seven cities in China[J]. Journal of Nutrition, 2010, 32(1):39-42.

[2] LIANG Jieyu, ZHU Danshi, FENG Xuqiao, ZHAO Hongman, DUAN Xiaoming, LI Mengmeng. Current situation of breakfast consumption and development trend of breakfast food[J]. China Food and Nutrition,2014,20(02):59-64.

Author: Pang Xinqi Zhao Lichao

Thank you for the invitation! This question depends on the region and group! Because different places have different eating habits! Groups vary:Young children, teenage students, young people, middle-aged people, the elderly need to digest differently, breakfast will be different, so you can not generalize. As far as I am concerned:I eat food more casual, but still need to consider the needs of health, usually rice porridge with steamed buns or buns!








Buns with eggs! Buns with yogurt! Dumplings with yogurt! Doughnuts with soy milk! Copycat, favorite is Lai's copycat from New Village! Noodles, favorite vegetarian noodles at home! Occasionally, I go out for Yibin noodles and chicken noodles! Occasional dumplings when I have time! Small dumplings with eggs! Just these for a change, I think these traditional ones are tasty and nutritious!

The fast-paced study and work have filled many people's lives with unhealthy breakfasts. In order to rush to send children to school and their own work, many people on the street to buy some random doughnuts, grilled sausages, egg dunks ...... However, my circle of friends has such a dietitian mom, her family's breakfast fancy, so how many people want to go to dabble in the meal, a look at other people's family's morning meal.




First, what kind of breakfast is a qualified breakfast?

A nutritious breakfast usually has starches, proteins, vegetables and fruits and nuts

1. Starch

A qualified breakfast should first include starchy staples, such as steamed bread, porridge, cakes, cakes, buns, etc. It would be better if you can add some coarse grains such as miscellaneous grains, potatoes and beans.

2. Protein

Milk, eggs, beans, meat and other foods can not only provide the body with sufficient protein, but also delay the gastric emptying speed, prolong the feeling of satiety after meals, so that breakfast is more "anti-hunger".

3. Vegetables and fruits

Fruits and vegetables can provide dietary fiber, potassium, magnesium, vitamin C and many health ingredients. Some people think it is troublesome to have to cook for breakfast, in fact, we can choose a simple menu, such as vegetable and fruit salad, green vegetable noodles and so on.

4. Nuts

It's easy to overdose on nuts alone, and it's a great way to have a few for breakfast every day!

Second, how to prepare a quick breakfast?

The "fast breakfast" not only requires speed, but also requires a high level of nutrition. In fact, grasp the types of breakfast should have, the next according to their own tastes, time is very good arrangement, to my family's breakfast to say a few words.

My sister and I live together, I every morning unit cafeteria is a breakfast, but my little sister every morning would rather eat bread, ham or even hungry will not do their own breakfast, really can not bear her to go to work hungry, so every morning I also began to eat breakfast at home.

My two most breakfast is porridge (the night before going to bed before the rice cooker reservation) + boiled dumplings (the weekend time to wrap and freeze, my family is usually filled with carrots, meat, chili peppers, fungus, shiitake mushrooms hodgepodge), fried dumplings with eggs (boiled dumplings the night before, get up in the morning drizzled with eggs and sesame seeds, while cleaning up the pan-fried), all kinds of noodles, fried rice (the night before the eggs, carrots, chili peppers, diced meat, etc. are all cut up, sealed in plastic wrap, get up in the morning five minutes) (cut up eggs, carrots, chili peppers, diced meat, etc. the night before, seal with plastic wrap, and in the morning, it's ready in five minutes)

Last but not least, I would like to remind you to chew slowly and enjoy the good time that each meal brings us!

Author：Sun Qiuyan National Level 2 Public Nutritionist

As a dietitian, one of the first questions asked when doing a dietary survey for a client is: do you eat breakfast? What time do you eat breakfast? What does your breakfast consist of? This shows the importance of breakfast.

Table of Contents for this answer:

First, do not eat breakfast of the three major harm

II. Five elements of a nutritious breakfast

Three, rate your breakfast

First, do not eat breakfast of the three major harm

1, do not eat breakfast easy to get gallstones

Bile is continuously secreted and accumulates in the gallbladder for up to 12 hours from the time of dinner until breakfast the next day.

When you eat breakfast normally, the gallbladder drains bile into the intestines to help digest the food, and the bile in the gallbladder is diluted and less likely to form stones.

If you don't eat breakfast, bile has no "use", will be precipitated in the gallbladder, and slowly will form gallstones.

2, do not eat breakfast is easy to low blood sugar

The human body is constantly consuming energy even while sleeping, and this energy is mainly supplied by glucose, but the glucose stored inside the body (in the form of liver glycogen and muscle glycogen) is very limited.

After a night's sleep, the concentration of glucose in the blood is already very low, and if you don't eat breakfast, the concentration of glucose in the blood will be further reduced, which will easily cause hypoglycemia. At this time people will feel dizzy and weak, affecting learning and work efficiency.

3, do not eat breakfast is more likely to gain weight

If you do not eat breakfast, in the lunch eating, the body will automatically regulate the mechanism to hoard more fat, long-term do not eat breakfast, people will instead become fat. Many people do not eat breakfast in order to lose weight, ultimately leading to weight gain instead.

Second, the four elements of a nutritious breakfast

Breakfast foods should be varied and well-mixed.

1. Milk, eggs, soybeans, any two of them

Milk, eggs, soy can provide high-quality protein for breakfast, and different kinds of food in the protein amino acids can complement each other, so it is best to have milk, eggs, soy in the breakfast of two, they are in addition to provide sufficient protein for breakfast, but also to enhance the sense of satiety after the meal.

2. Carbohydrate-rich staple foods

Carbohydrate-rich staple foods, such as sliced bread, noodles, buns, oatmeal, mixed grain porridge, etc., which are broken down into glucose in the body. Glucose, on the other hand, is the body's primary source of energy, which guarantees study and work efficiency in the morning.

3、Vegetables, fruits can not be less

Vegetables and fruits can provide rich vitamins, minerals, dietary fiber, etc. for breakfast, and they can ensure that the body carries out metabolism properly, maintains intestinal health, and so on.

Therefore, a nutritious breakfast includes at least one vegetable and fruit.

4. Bag of "Daily Nuts"

Nuts are rich in minerals such as calcium, magnesium, iron, zinc and potassium, and are also rich in vitamin E. The unsaturated fatty acids in nuts are good for heart health.

Therefore, every morning to eat a bag of "daily nuts", including dozens of kinds of nuts, dried fruit, a bag of 25g, can make breakfast more nutritious, but not excessive.

Three, rate your breakfast

Following the four main elements of a nutritious breakfast, I made a breakfast scoring comparison chart

In one of my fan groups, all I have to do every day is "rate your breakfast."

How much did you get for breakfast today?

💁 Come on, come on, make a breakfast scoring game.

See how healthy your breakfast is! Come on and take action!

Eating breakfast: 60 points

Includes eggs, staples: 70 points

Includes eggs, staples, and milk: 80 points

Includes eggs, staples, milk, vegetables or fruit: 90 points

Includes eggs, staples, milk, vegetables or fruit, nuts: 100 points

How would you rate your breakfast today?

Thank you for the invitation, as long as the person's physique is good, breakfast without deliberate preparation, eat a variety of eggs, rice, small dishes, pay food, milk, bread and so on can replenish the energy, according to each person's physique, there is no uniform standard, my answer I do not know if you are satisfied with the friend! I wish you a happy online game!

Steamed buns, buns, congee with green vegetables; noodles, rice noodles, egg fried rice; dumplings, dumplings, egg soup. These should all be simple, easy to make yet healthy and delicious breakfasts!

Eat a nutritious breakfast for a healthy meal.

Breakfast is not optional, if you do not eat breakfast for a long time, it will increase the risk of gallstones. If you don't eat breakfast or eat poorly, you will have poor memory, slow thinking and lack of mental concentration, which will directly affect your study and work in the morning. Eating a good breakfast can improve the efficiency of study and work.

In the past, the old saying that "eat well in the morning, eat well in the afternoon, eat less in the evening", now emphasizes a balanced diet, a reasonable distribution of three meals a day, breakfast in the day's diet should account for 30%. In the past, eating congee on the pickles is the norm, as well as soy milk and oil strips, tofu brain and oil cake, these combinations are not nutritious enough. Pickles are drowned out with salt, eat more than just drinking water, there is a risk of high blood pressure; soy milk and tofu brain containing protein, but the doughnuts and fritters are fried in oil at high temperatures, resulting in excessive fat intake, there is an increase in the risk of cardiovascular disease, the process of high-temperature frying will also make the starch produces carcinogenic toxins "acrylamide", therefore Therefore, you should eat less or not eat. It is also necessary to increase the number of fruits and vegetables.

Breakfast can not be fooled, a doughnut with a cup of soybean milk is not, breakfast should also eat a comprehensive, all including cereals (steamed bread, noodles, porridge, bread, etc. ), protein (eggs, milk, meat, tofu, etc.), vegetables (you can stir-fry, mixed vegetables, etc.) and fruits (seasonal fresh fruit).

Choosing breakfast ingredients is very important, if it is a normal person to choose pure milk on the line, high blood fat and reduce fat people choose skimmed milk, drink milk diarrhea and stomach gas people choose diastolic milk. Steamed or baked buns, do not fry, buns are very absorbent. The best way to eat eggs is boiled, followed by steamed egg custard, as well as boiled eggs, do not use oil to fry, eggs are also big oil absorbers. Fruits and vegetables to ensure that fresh, can be stir-fried or cold, do not mix with salad dressing, salad dressing is characterized by high energy, high fat.

Eating a healthy body starts with breakfast, I hope this helps.

Nutrition Pirates] Helmsman ~ Fan Jun [National Level 2 Public Nutritionist, Wang Xingguo Nutritional Special Training Class IV Student, Member of Dalian Nutritional Society, Nutritional Ambassador of Dalian Nutritionist Club]

We all know the importance of breakfast, so what makes a good breakfast? Roughly, it needs to include the following food groups:

1. Cereals The Yellow Emperor's Classic of Internal Medicine says, "Five grains are nourishing, five fruits are helpful, five animals are beneficial, and five vegetables are filling." The first rule of the Dietary Guidelines for Chinese Residents is also "Diversify your food, cereals are the mainstay", grains provide energy while being less burdensome to the human body and are also an important source of B vitamins. However, it is important to avoid excessive intake of refined carbohydrates, as this tends to raise blood sugar too quickly, which is not good for your health. Try to choose foods that contain whole grains, such as couscous, whole grain breads, and so on.

2. Milk or milk products or soy milkMilk is essential every day, and it is generally recommended to have plain or vitamin D-fortified milk, or yogurt for those with lactose intolerance. And sometimes want to change the flavor drink soy milk is also a good choice. It is recommended that soy milk do not add too much sugar, easy to get fat oh.

3. Animal food An egg a day is also convenient and nutritious, while lean meats, beef and fish are also rich in high-quality protein and can be eaten as replacement items.
4. Vegetables and fruits You can choose vegetables and fresh fruits that are easy to cook and handle as part of your breakfast to get dietary fiber and vitamin minerals.

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