7: 00 to 8: 00, the best time to have breakfast. A healthy day begins with breakfast.
Some people get up early in the morning and have breakfast early. Actually, this is not good. Breakfast is best eaten after 7 am. Medical experts pointed out that when people sleep, most organs are fully rested, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually enter a state of rest in the morning. Once breakfast is eaten too early, it will inevitably interfere with the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. Therefore, it is most appropriate to have breakfast 20 to 30 minutes after getting up at around 7 o'clock, because people have the strongest appetite at this time. In addition, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is, it is best to have breakfast between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or advance lunch accordingly.
Drinking water before breakfast is good for health.
In the morning, after a night's sleep, people consume a lot of water and nutrition from urine, skin and breath, and are in a physiological water shortage state after getting up in the morning. So don't rush to eat breakfast in the morning, and drink 1-2 cups of warm water immediately after getting up. It has a washing effect on human internal organs, and is of great benefit to improving organ function and preventing certain diseases.
Eating cold food too early is harmful to health.
Many people drink fruit and vegetable juice early in the morning. Although it can directly provide nutrients in fruits and vegetables and clean up the waste in the body, everyone ignores the most important key, that is, the human body always likes a warm environment, so that the microcirculation will be normal and the transportation of oxygen, nutrition and waste will be smooth. So don't drink fruit and vegetable juice, iced coffee, iced juice, iced black tea, mung bean paste, iced milk, etc. At breakfast. You may not feel uncomfortable for a short time, but it will actually make your body weak. Why?
You should eat hot food for breakfast to protect your stomach. In fact, stomach qi in TCM theory is broad, not only refers to the stomach, but also includes the digestion and absorption ability of the spleen and stomach, acquired immunity, muscle function and so on. Because in the morning and at night, Yin Qi has not moved away, and the temperature of the earth has not risen. The muscles, nerves and blood vessels in the body are still contracting. If you eat cold food and drink cold food again at this time, the various systems of the body will contract more and the blood flow will be worse. Maybe you didn't feel upset with your stomach when you started eating cold food and drinking cold food, but as time goes on or you get older, you will find that you can't absorb the essence of food, as if you can't always eat hard things, or your stool is always thin, or your skin is getting worse, or your throat is always faint with phlegm, and you often catch a cold and have minor problems. This is that eating cold food for a long time hurts the stomach and hurts the body's resistance.
Therefore, the first meal in the morning should be hot food such as hot porridge, hot oatmeal, hot goat milk, hot tofu, hot soybean milk, sesame paste, yam porridge, etc., followed by vegetables, bread, sandwiches, fruits, snacks and so on. Because milk is easy to produce phlegm and allergies, it is not suitable for people with bad trachea, stomach and skin and people in humid areas to drink milk.
Milk and eggs are not a perfect breakfast.
Many office workers get up in the morning, drink a large glass of milk, fry an egg, eat some meat slices, grab a fruit and rush out of the house. I feel that this breakfast is nutritious. However, nutrition experts point out that protein and fat intake are enough, but carbohydrate intake is neglected.
Nutritionists point out that a scientific breakfast should be a balanced breakfast, and the amount of protein, fat and carbohydrate should be a reasonable structure, among which carbohydrate is the foundation, which many people don't realize. In the dietary structure recommended by China Nutrition Society, the caloric value ratio of protein, fat and carbohydrate should be 12: 25 ~ 30: 60. It can be seen that carbohydrates account for the largest proportion. Cereals and cereals are the main sources of carbohydrates. People in China have always regarded cereals as the main source of nutrition. However, with the change of people's taste and the need to cope with the fast-paced life, cereal has been ignored by people. In fact, cereal breakfast is the most ideal nutritious breakfast for people of all ages in modern families. Grains are rich in carbohydrates, protein and B vitamins, and also provide a certain amount of inorganic salts. The fat content in grains is low, about 2%. Different grains have different nutritional characteristics. Compared with other carbohydrates, cereals are characterized by low fat, low cholesterol and long-lasting energy release.
Common grains include barley, corn, oats, rice and wheat. When people choose breakfast, taking these foods or foods containing these food ingredients as the main content of breakfast will get more adequate nutrition and a more reasonable structure.
The acid-base balance of breakfast is very important.
Many people are used to eating steamed bread, fried food and soybean milk for breakfast. Some people eat eggs, meat and milk. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. Too many acidic foods in the diet can easily lead to blood acidification, physiological acid-base balance imbalance and calcium deficiency.
Nutritionists suggest that vegetables and fruits contain alkaline substances. As long as you eat some vegetables and fruits to supplement them, you can balance the acid-base and various nutrients in your diet.
Nutritional breakfast recommended by experts
A high-quality breakfast pays attention to the rationality of food nutrition combination. Recently, nutrition experts have formulated a method to evaluate the nutritional quality of breakfast according to the types of breakfast food.
First of all, according to the classification method of the dietary pyramid, food is divided into cereals, vegetables, fruits, meat and milk. If you eat two or less types, the quality of breakfast is poor; if you eat three types, the quality of breakfast is good; if you can eat enough of these four types, there will be nutrition.
According to this method, nutrition experts recommended several nutritional breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat diet, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd and egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, but the salt content is too high. Vegetables such as cucumbers should be added.
Nutrition experts especially recommend not to eat two kinds of food for breakfast: one is carbohydrate-based food, and the other is egg yolk and fried high-fat food. Due to excessive intake of starch, sugar, fat and cholesterol, it takes a long time to digest, which is easy to cause blood to accumulate in the digestive system for a long time, resulting in reduced cerebral blood flow and hypoxia of brain cells, so the brain is groggy and slow in thinking all morning.
Eating a la carte for breakfast is good for your health.
Experts suggest that eating some vegetables for breakfast is of great benefit to human body.
Many people have porridge, steamed bread, fried food, soybean milk, eggs and dairy products on the breakfast table. These foods are rich in carbohydrates, protein and fat, but few vitamins. Long-term consumption can easily lead to acid-base imbalance in the body, leading to blood acidity and calcium deficiency. Nutritionists suggest that if you eat some vegetables for breakfast, you can achieve an acid-base balance. Vegetables are not only rich in carotene and various water-soluble vitamins, but also contain a lot of calcium, potassium and magnesium, which are all alkaline foods. A reasonable breakfast should have enough hot porridge, hot milk and hot soybean milk, mainly low in sugar and fat, with lean meat, vegetables, low-fat milk and other foods rich in protein, vitamins and trace elements.