Nutritionist to help you with the four healthy breakfast

Nutritionist to help you with the four healthy breakfast

Night waking, the body store glucose has been exhausted, when the urgent need to replenish energy and nutrition. However, many people do not attach importance to eat breakfast, eat a little often only casually, or simply do not eat. This does save time, but the health effects are incalculable, whether eating breakfast, to breakfast with a variety of effects on human health is extremely important.

Fried fritters family

More and more people move closer to Western-style breakfast time, but some parents or children or on fried twisted dough sticks, milk with a soft spot for the traditional Chinese breakfast. “When I was eat fried fritters, fried dough sticks that grow up healthy thing, so now select the biscuits for breakfast.”

Nutritionist Reviews: Fried, fritters, turnip cakes, fried dumplings, which have the problem of high oil. Visible oil on the surface of fried dough sticks, we will be vigilant when eating, but usually that the biscuits are baked, the surface is not shiny, less calories and fat will, but that is not necessarily the case. The reason to eat fried up crispy and delicious, all because when you add a lot of oil production. The heat of a sesame seed is about 230-250 cards, of which about 25% of calories from fat, plus fat milk also is in the food, it is this combination of high oil content. Fried twisted dough sticks, eat with the milk protein is OK, but too much fat, lower quality.

Nutritionists recommend: This type of breakfast, high-calorie, high fat, not more than 1 week, and the day’s lunch and dinner must be kept light, do not eat fried, fried food.

The lack of vegetables such as breakfast, so in addition to more than two meals in the supplement. Fruit depends on personal habits, you can eat 1 or do not eat the morning, noon, afternoon, to eat 1.

Buy unsweetened white milk, and their discretionary sugar.

Sesame seed sesame seeds often can not be on the chew, swallow the future, sesame sticks in the stomach, likely to cause some people stomach pain, please be careful when eating.

Vegetarian Breakfast Family

Nutritional care of some friends especially now feverishly in love with a vegetarian breakfast. “I use yeast powder, black sesame powder, milk powder, almond flour, barley flour, rice flour, raisins, etc. together into a bowl of thick red thick gruel, and later heard that the morning is to eat the fruit of gold, silver lunch at night to eat is copper, so again by adding breakfast menu of fruit. “In addition, they also include a bottle of yogurt for breakfast, a little lettuce, a boiled egg, two slices of grilled whole-wheat toast. For breakfast, eat a lot, so often to do not feel too hungry at noon.

Nutritionist Reviews: Overall, this type of rich and balanced breakfast. Thick porridge of yeast is a good source of vitamin B group, this way of eating a vegetarian good choice.

Western-style family breakfast

Now we have a residential or a Western fast food outlets near schools, therefore, “a bacon and egg sandwich plus a cup of tea,” is almost certain the child or parents unshakeable from Monday to Friday breakfast content. And lunch and dinner than up, eat breakfast, they think on the line,

But the morning is to provide physical needs, “too lazy to use their brains to think about what changes the breakfast.”

Nutritionist Reviews: Might eat too much fat. The first Western-style fast-food hamburger meat with high fat content, if they do at home, choose lean meat with less fat, fat percentage can be reduced. Furthermore, regardless of the ham sandwich or hamburger meat, are fried, along with fried egg and coated with a thick layer of high-fat salad dressing or butter, unless the other two meals a day, eat less oil, less meat, or the day, fat intake is excessive. Coffee and tea is another question, absolutely no substitute for milk tea, because only small amounts of milk, also add sugar, compared with the ideal option is low-fat milk. As for coffee in the morning, this is a personal matter of habit, do not have to remove it from the breakfast; and tea and coffee in the morning, in addition to refreshing, for drink less, no addicts, to stimulate bowel function can slightly relieve constipation; However, to avoid an empty stomach to drink black coffee, easy to Shang Wei.

Nutritionists recommend: This breakfast vegetables less, so in, dinner and more to add. Two cups of coffee a day less than control. However, the best tea and coffee for two hours before or after a meal before drinking, because it affects the body absorb iron, so try not to drink at meals. Such easy to eat too much fat breakfast, a week not more than 3 times.

Point of course is not recommended, for example, do not eat hamburgers fries. Choose a small glass of orange juice or drink milk, more sugar than cola drink. In addition, the day’s lunch, dinner Do not

Fried, fried food, try to choose boiled or steamed cooking.

Bread and milk group

Some people eat pineapple for breakfast bread, red bean bread, butter bread, and drink bottles of milk, sometimes with coffee. Because of convenience and save time, many families use this mode for breakfast.

Nutritionist Reviews: Stuffed bread either salty or sweet, are a lot of fat content, and too much sugar, and after fine processing and nutritional value is not high, as breakfast is not appropriate.

Combination of breakfast should have a carbohydrate and protein, and the best to eat complex carbohydrates such as whole wheat bread, oatmeal, etc., they can make blood sugar more stable. Toast bread looks “safe”, do not sprinkle powdered sugar stuffed not any, but bread to eat, the oil must not be less, especially the refreshing taste Huanen milk toast, eggs and toast bread. Will be more fuel-production. As for the coating of butter on the toast, jam or peanut butter, peanut butter which is not low calorie and fat, so should be less wiping appropriate.

Nutritionists recommend: Children and adults above the age of two, you can change the low-fat milk or skim milk to drink, to reduce total fat intake of the day; stuffed bread calories, fat content is high, do not eat. If you want a sweet, why not choose toast 1 teaspoon jam wipe. In addition, frequent changes can be applied toast bread jam varieties, avoid butter per day (cumulative trans-fatty acids), peanut butter (aflatoxin accumulation) and jam (cumulative sugar), and coated with a little less.

Two pieces of toast wiping peanut butter, cream, or clip a low-fat cheese, drink a bottle of low-fat milk or yogurt, is a more appropriate choice. If you have time, prepare some lettuce, tomato, cucumber sandwiched eating, nutrition will be more balanced.