Do you eat breakfast? If so, what do you choose or suggest? Let's talk about it

Chen Jiamei is an accountant in a trading company. She has breakfast: she often eats pineapple bread, red bean bread and cream bread, then drinks a bottle of milk and sometimes coffee. Because it is convenient and easy, many families use this mode for breakfast.

Reminder: Toast bread looks "safe", with no stuffing and less sugar. However, if bread is delicious, it must not be short of oil, especially fresh milk toast and egg toast. Smooth and refreshing, you will refuel when you do it. As for butter, jam or peanut butter spread on toast, peanut butter is not low in calories and oil, so it should be applied less. Butter has another problem: modern people think that animal fat is not good, so they choose vegetable butter instead, but most vegetable butter on the market will form a trans fatty acid after hydrogenation. "This fatty acid has been proved to be related to cardiovascular diseases, and eating it often is not good for your health," explained Mr. Lin, a nutritionist at Shanghai Hongqiao Hospital, so your spirit may start to decline before 10 in the morning.

Suggestion: Children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in one day. Stuffed bread is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose 1 teaspoon jam. In addition, it is suggested that the toast should be changed frequently, avoiding applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) or jam (accumulating sugar) every day, and applying less. Mixing two pieces of toast with peanut butter, cream or a piece of low-fat cheese, and then drinking a bottle of low-fat milk or yogurt is a more suitable choice. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.

● Eating on foot.

Wang Lingling, who works in an advertising company, buys breakfast at the convenience store next to the company every morning and eats it while walking. This is her breakfast habit for several years. "Anyway, if you buy it nearby, you can take it away and eat more." Wang Lingling said. Sometimes she eats royal rice balls with yogurt, and sometimes she chooses tea eggs or meat buns.

Reminder: Li Yuhui, a researcher at Nanjing Nutrition Society, pointed out that the fillings wrapped in imperial rice balls, such as ham and chicken, are all from protein and animals, and their quality is excellent. Although the meat content is not much, with complete milk from protein, the calories (about 370-420 calories) and protein intake of this breakfast are enough. If you choose meat buns with milk, protein's intake is no problem. She reminded that the sodium content of imperial rice balls is not low, especially for people with high blood pressure.

Suggestion: Due to different fillings, some royal rice balls have high oil content. In order to reduce the intake of oil, it is recommended to match it with low-fat milk or low-fat yogurt. Some convenience stores sell lettuce salad, you can buy a box to meet the intake of breakfast vegetables, but you should put less salad dressing. People who are not used to eating lettuce in the morning don't have to force it, but try to make up for it at lunch and dinner.

● Hastily bake fried dough sticks.

While more and more people are getting closer to sandwiches, hamburgers and other western-style breakfasts, Zhang Yiwen, who works as an editor and reporter in a magazine, still has a soft spot for traditional baked wheat cakes and soybean milk fried dough sticks. She used to eat fried dough sticks when she was a child. "It's interesting to watch a small piece of dough turn into a long fried dough stick!" When I grow up, I feel that fried dough sticks are too oily and unhealthy, so I choose sesame cakes or rice balls as breakfast.

Reminder: Is the oil content of sesame seed cake really less than that of fried dough sticks? Nutritionists don't think so. "Invisible oil is the most terrible," said Mr. Zhao of Guangzhou Nutrition Society. The soybean milk shop sells sesame cakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on. , have the problem of high oil content. Fried dough sticks and egg cakes, which can see oil on the surface, will be alert when eating, but most people tend to be fooled by baked cakes, thinking that they are baked, with no luster on the surface and less heat and oil, which is not necessarily the case. Mr. Zhao said, "The reason why sesame cakes taste crisp and delicious is because a lot of oil is added when making them." The calorie of a sesame seed cake is about 230-250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high. As for rice balls, calories and oil are higher. A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories. If paired with a cup of soybean milk or milk, the total calories will exceed 700 calories, which is more suitable for heavy manual workers to eat occasionally.

Suggestion: This kind of breakfast is high in calories and fat, so it is best to eat less, not more than once a week, and the lunch and dinner on that day must be as light as possible, and don't eat fried, fried or fried food. This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. Fruits are supplemented according to personal habits. When eating baked wheat cakes or fried dough sticks, it is recommended to match soybean milk instead of rice milk, because rice milk is still a rice product, and the quality in protein is relatively poor. We can't chew sesame seeds scattered on sesame seeds. After swallowing, sesame will stick to the stomach wall, which may easily cause stomach pain and even gastritis for some people. Please be careful when eating.

● A family of porridge and side dishes for recuperation in old age.

Porridge dishes are mostly elderly people.

Reminder: There is no problem of high fat in this kind of breakfast, but nutritionists believe that pickles and bean curd porridge have low nutritional value, too salty and too high sodium content. In addition, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently. Teacher Liu, a nutrition teacher at Huai 'an Food Nutrition Institute, pointed out that some elderly people or breakfast vegetarians only eat pickles and bean curd porridge, lacking protein, which is not an ideal way to eat.

Suggestion: You can eat a poached egg or a piece of lean porridge. Vegetarians choose to eat a piece of bean curd or dried bean curd, vegetarian chicken and other bean products, and eat protein. As for tofu and pickles, eat as little as possible. In addition, add a plate of fried vegetables, this breakfast is very balanced, and the potassium in the vegetables can help the body excrete sodium. If students or office workers buy salty porridge as a breakfast cart, it is suggested to add a tea egg or drink a bottle of milk to increase protein's intake. At the same time, eat some fruits every day, but not fruit juice, because its calories are too high.

● A vegetarian breakfast family with high spirits.

When I walked into the office of Yangzhou Group, I heard Yin's laughter. She is slender and slim, and she speaks forcefully. She also raised her hand from time to time to show her rich body language. She can't see that she is 40 years old.

What makes her look full of energy and vitality? She thought for a moment and said that it has something to do with vegetarianism! "Being a vegetarian really makes me strong, energetic and more endurance." Yin said brightly. Even if sometimes I have to go to bed late and get up early for work, I can still finish my work in high spirits under the condition of insufficient sleep.

"I didn't eat green vegetables before. I am a terrible carnivore. I must eat large pieces of meat. Small shredded pork is not meat. " She said with wide eyes.

Later, after reading some books sent by friends, I began to pay attention to health knowledge, thinking that vegetarianism is an environmentally friendly thing, which can prevent the pollution of the earth's water and soil resources. "It's healthy and environmentally friendly, so why not?" Thinking together, Yin joined the vegetarian diet.

Breakfast is Yin's most important meal and a wake-up call to wake her up from her sleep. "I open my eyes every morning, thinking of getting something to eat in the future, I will get out of bed happily, and I have a good habit since I was a child. You must eat after getting up, so you must eat breakfast. " She said with a smile that breakfast is the motivation to keep her from staying in bed.

At first, a friend taught her to make thick porridge for breakfast with yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour and raisins. Later, I heard that eating fruit in the morning is gold, eating it at noon is silver, and eating it at night is copper, so I added fruit to the breakfast menu. In addition, a bottle of yogurt, some lettuce, boiled eggs and two pieces of whole wheat toast.

Reminder: On the whole, Miss Chen's breakfast is rich and balanced. However, miscellaneous grains porridge, boiled eggs and yogurt should not be eaten with meals. Protein's intake is a little excessive. If four spoonfuls of five-treasure miscellaneous grains powder are soaked into a bowl of porridge (about two staple foods), and two pieces of whole wheat toast are added, the demand for protein and calories will be enough. In addition, avoid eating fried and fried foods for the other two meals.

Suggestion: Wubao miscellaneous grains powder contains beans and grains, so protein can reach a balance. In addition, the source of these powders is taken from plant seeds. The quality of protein is the best among plant proteins, and yeast powder is a good source of vitamin B group. This way of eating is a good choice for vegetarians. If you are a vegetarian who doesn't eat eggs or even drink milk, it is recommended to add beans to supplement protein. For example, eating whole wheat bread or miscellaneous grain bread containing nuts such as almonds and walnuts is rich in protein, and protein of beans and cereals can complement each other.