Breakfast is the most important meal of the day. Breakfast not only delicious, but also eat well, but after breakfast, what to eat is not a lot of people know, breakfast nutrition must be balanced, in order to ensure the normal life and work of the day, let's take a look together Ten kinds of food for breakfast.
1, soy milk
Soy protein and selenium, molybdenum, etc. have a strong ability to suppress cancer and cancer, especially for gastric cancer, colorectal cancer, breast cancer has special effects. According to the survey, people who do not drink soymilk have a 50% higher probability of developing cancer than those who drink soymilk. So how can milk drink both nutritious and lose weight? Let's drink with bean dregs! According to scientists' research, Okara is rich in protein and cellulose, and contains a lot of calcium, which contains about 100 milligrams of calcium per 100 grams of bean dregs. The fat content of bean dregs is very low, and regular consumption can prevent obesity. In addition, bean dregs also contains more anti-cancer substances "isoflavones", often eat some dregs, but also can reduce the incidence of some cancers.
2, milk
Milk is rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese, and molybdenum. Complex species, at least more than 100 kinds, the main ingredients are water, fat, phospholipids, proteins, lactose, inorganic salts. Moreover, milk is rich in active calcium, which is one of the best sources of calcium for humans. 1 litre of fresh milk contains about 1,250 milligrams of active calcium, ranking first among many foods, about 101 times that of rice and 75 times that of lean beef. , 110 times that of lean pork, not only its high content, but also in the human lactose can promote the absorption of calcium in the intestinal wall, the absorption rate of up to 98%, thereby regulating the body's calcium metabolism, maintain serum calcium concentration, promote bone calcification. Absorption is especially critical for calcium supplementation. Therefore, the statement that "milk can supplement calcium" is scientifically justified. It is good to have a glass of milk for breakfast.
3, eggs
Eggs were rated by the United States magazine as "the most nutritious breakfast in the world." According to this magazine, eggs not only contain a variety of nutrients that are well known, but also contain two amino acids, tryptophan and tyrosine, which help the body resist oxidation. The antioxidant content of an egg yolk is equivalent to an apple. Moreover, eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. According to the analysis of human cancer mortality worldwide, it has been found that cancer mortality is inversely proportional to selenium intake.
4, whole wheat bread
Many people are accustomed to choose bread as a breakfast, in fact, the bread is the healthiest choice for bread. Whole-wheat bread is characterized by its slightly brownish color. The naked eye can see many small grains of wheat bran with a rough texture but aroma. Because of its nutritional value than white bread, rich in crude fiber, vitamin E, and zinc, potassium and other minerals, the human body has great benefits. Most of the other breads contain yeast, which can easily cause excessive stomach acid, which is harmful to people who have bad stomachs. The whole grain bread contains a lot of vitamins, cellulose and minerals. The whole grains are beneficial to the body's gastrointestinal health, and they will not get fat when they eat more. Instead, they can promote the release of toxins from the body and are more conducive to good health.
5, yogurt
The time in the morning is always urgent and it is impossible to do too much. If you want to improve nutrition suddenly, you may wish to have a cup of yogurt after you have ingested enough carbohydrates. Because yogurt is fermented from pure milk, in addition to retaining all the nutrients of fresh milk, lactic acid bacteria in the fermentation process can also produce a variety of vitamins necessary for human nutrition, such as vitamin B1, vitamin B2, vitamin B6, vitamin B12 Wait. It can regulate immunity, prevent intestinal infections, and improve gastrointestinal function. It can also promote intestinal peristalsis and facilitate bowel movement.
Yogurt can also improve the body's immune function, because lactic acid bacteria can produce some substances that enhance immune function, can improve the body's immunity and prevent disease. Yogurt with a large amount of active bacteria can help improve lactose intolerance, constipation, diarrhea, enteritis, Helicobacter pylori infection and other conditions.
6, strawberries
Strawberry is rich in nutrients, including fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids, and calcium, phosphorus, iron and other minerals. In addition, it also contains a variety of vitamins, especially vitamin C content is very rich, every 100 grams of strawberry contains vitamin C60 mg, can activate cells, nourishing the stomach. The carotene contained in strawberry is an important substance for synthesizing vitamin A, and it has eyesight and nourishing effect. Strawberry also contains pectin and rich dietary fiber, which helps digestion and smooth stool.
Strawberry can also protect eyesight. Strawberry is rich in carotene and vitamin A, can alleviate night blindness, has the effect of maintaining the health of epithelial tissue, eyesight and liver, and promote growth and development.
7, cooked meat
Cooked meat is well-known that meat can provide high-quality protein and high-energy fats, including certain vitamins and minerals, which are inseparable from the healthy growth of our body, intellectual development, and physical durability. Moreover, when the raw meat is dissolved during the cooking process, some of the taste substances are dissolved. These taste substances are leachables, which can promote appetite and increase the secretion of digestive juice, which is beneficial to digestion and absorption of the ingested substances in the stomach and intestines. Moreover, eating a piece of meat for breakfast is more conducive to consumption in the morning and has a great positive effect on maintaining energy.
8, banana
In a busy living environment, people often do not pay attention to breakfast nutrition, casually eating in the past, in fact, want to eat healthy breakfast and do not want to trouble, why not eat a banana. Bananas contain almost all the vitamins and minerals, so it is easy to take in a wide variety of nutrients from bananas. And bananas contain quite a lot of potassium and magnesium, potassium can prevent blood pressure from rising and the length of the meat, while magnesium has the effect of eliminating fatigue. Can maintain energy for a long time, support the morning work consumption.
However, it should be noted that the banana cold despondent is best to avoid the Kyrgyzstan, like the stomach cold, Deficiency, nephritis and do not eat bananas, the above several patients if eating bananas is also not conducive to the health of the body. In patients with swollen feet during pregnancy, it is best not to eat bananas.
9. Oats
What is unique about oats is that, in addition to having enough starch, it also has a sufficient supply of protein and its dietary fiber: The difference in soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn. Friends who are trying oatmeal for the first time may feel the taste of oats is lighter. Some friends don't adapt to this light taste. They add a lot of oil, salt, ginger, green onion or leeks to oatmeal, or add a lot of sugar to taste. Most of the oat products on the market today are skin oats, and their taste is very refreshing. Excessive seasoning actually destroys the inherent effect of oats in regulating the body's digestive rhythm and offsets the unique effects of oats in activating cardiovascular and regulating blood glucose levels.
10, spinachAll of us women should clearly understand that spinach is a sacred item in women's foods. Its stems and leaves are soft, smooth, and delicious. They are rich in vitamin C, carotene, protein, and minerals such as iron, calcium, and phosphorus. With anti-aging and promoting cell proliferation, it can activate brain function and enhance youthful vitality. Moreover, 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.
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