Poor breakfast, not worth your own
Plus a bowl of noodle fritters, two pie with a cup of coffee, a packet of biscuits mixed bag of breakfast milk …… these are regulars many commuters morning breakfast on the table. But are they really qualified? Only pie for example, the majority of the market pie trans fatty acids are present the problem of high day three on easily over 2% of the international standard line. A bad breakfast may make you drowsy sitting at his desk, affect the efficiency of the morning to go to work.
Compliance how to eat for breakfast?
? Then what is the standard breakfast it dietitian gives two criteria:
From the nutrients that a healthy breakfast should contain starch, protein and vitamins, that is, you want to eat the staple food, custard and fruits and vegetables, if the pursuit of higher quality, coupled with a spoonful of nuts on;
From cooking methods, the breakfast should avoid fried, grilled, marinated, smoked, that even if you eat the whole of the above categories of food, but if it is fried pasta or pickled vegetables, still failed.
High-calorie low-nutrition food supplement
A little worse: Chocolate
Become a body: Nuts
Chocolate is a typical high-calorie, high-GI foods, rather than let their early morning surge in blood sugar, it is better replaced with the same high calorie nuts provide not only a sense of fullness, but also get potassium, calcium, magnesium, iron, zinc, etc. minerals, and Vitamin E. The key upgrade where breakfast is nuts, walnuts, cashews, Batan wood is the ideal choice.
Insufficient protein drinks
A little worse: black coffee, carbonated drinks
Become a body: pure milk, soy milk
Breakfast should have plenty of protein, black coffee, carbonated drinks obviously can not assume this responsibility, you can leave them in the afternoon to drink, the breakfast drink pure milk and milk replaced. You may think it sounds more suitable milk for breakfast, but it increases the grain fragments and primarily serve the taste of sugar, so it is replaced with pure milk is better.
Over-processed fruits and vegetables
A little worse: pickles, fruit juice concentrate
Become a body: tomatoes, oranges, strawberries
If fruits and vegetables for breakfast zero, lunch and dinner can imagine how much of the fruits and vegetables intake pressure. Breakfast intake of fresh fruits and vegetables really good for you, note that we say “fresh”, it is not over processed. An orange, a small tomatoes are good, but remember not to eat one up, first staple “bottoming.”
The recommended amount: a total of 150g of vegetables and fruit
Overnight packaged meals
A little worse: dinner packaged meals
Become a body: Timing boil porridge grains
Although there is no conclusive evidence that the overnight meals will be harmful to health, but it is still not a healthy breakfast. Summer, food insurance increasingly difficult, with a pot of homemade porridge grains instead of rice overnight it. You can use the rice cooker timer function, bedtime rice, barley, sorghum, rice, red beans, peanuts mixed wok, you can wake up subtly perfume.