The day’s plan is morning and breakfast is the first meal of the day. In the three meals a day, there is a classic and scientific word that has been widely spread, that is, "The breakfast is like an emperor, lunch is like a civilian, and dinner is like a meal." This shows the importance of breakfast. But in real life, breakfast has become the most easily overlooked meal.
Nutritionists suggest that breakfast should take up about 30% of the total calories for the day, lunch for about 40%, and dinner for about 30%. In the proportion of breakfast energy sources, carbohydrates should provide 55%-65% of total energy, fat should account for 20%-30%, and protein should account for 11%-15%.
Reasonable breakfast mix
1, supplement protein and calcium
In addition to providing protein, milk is still a major source of calcium. The rest of the day is less likely to ingest milk, so taking milk as a daily breakfast drink is much more nutritious than drinking other sugary drinks. If you do not like to drink milk or malabsorption of lactose, you can try to drink more homemade soy milk, for the Oriental women, milk is actually more easily absorbed than milk.
2, breakfast food with a single
Breakfast has a lot of food, but don't eat a single nutrient
3, breakfast as light as possible
Too greasy breakfast will cause gastrointestinal burden, but also lead to high cholesterol. If you can't resist temptation, it's not a bad idea once a week. Breakfast is more suitable for a light but nutritious diet, eat as much as possible fried foods. Some people like to eat fritters for breakfast. In fact, it may not be, but do not eat too much at one time, and eat as much as once a week.
4, breakfast diversification
Few people can tolerate eating the same breakfast every day. In fact, as long as you take a little more thought and do something different, breakfast can have a lot of changes. Eggs can be boiled, fried, or steamed... Milk can brew cereals, biscuits, and even rice wine... This arrangement can ingest different foods, different nutrients, and can more easily achieve a balanced nutrition.
So, what should our breakfast match? Just eat a few types of food.
1. Beans
Iron is the main medium for generating human energy. It is responsible for the important task of delivering oxygen to human organs and muscles. Therefore, if there is a lack of iron in the human body, it will lead to anaemia, making people feel dizzy and weak. The physiological characteristics of women are a blood loss trip every month, so iron supplementation must be the basis of the body.
Although pig liver and lean meat are the best sources of iron, they often eat some red beans, black beans or soybeans, and they can also play a role in iron supplementation and can effectively improve fatigue and weakness.
2. Vegetables
Spinach contains magnesium, a mineral that women are more likely to lack. If women consume less than 280 mg of magnesium per day, they will feel tired.
The role of magnesium in the human body is to convert carbohydrates in muscle into usable energy.
Research has confirmed that magnesium plays an important role in carbohydrate metabolism and plays a special role in insulin. If magnesium is too low, the body will not be able to control diabetes well. When an autopsy was performed abroad, it was found that the content of magnesium decreased after death, and both magnesium decreased in both acute and non-infarcted areas. This phenomenon suggests that if the concentration of magnesium in the heart muscle is reduced, it may cause sudden death when myocardial infarction occurs.
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