Secondly, skipping breakfast will lead us to be extremely hungry at lunch, and it is easy to overeat and eat more. In addition, because the fasting time is too long, when our bodies realize the lack of energy, they will use the protein in our bodies, which will lead to skin aging, hair loss and so on.
Skipping breakfast also affects the stomach, which is easy to stimulate the gastric mucosa and cause gastritis. Therefore, it is not good to walk on the road in a hurry, skip breakfast or eat breakfast. Eating a healthy breakfast that you like can not only improve our work and study efficiency, but also enhance our sense of happiness.
3:4:3 am, noon and evening
Breakfast is also the main meal of the day, so it should be comprehensive and rich. Vegetables: protein: Carbohydrate still follows 2: 1: 1.
Starch staple foods such as porridge, whole wheat bread, oats, coarse grain steamed bread and sweet potato are all good choices. Coarse grains such as oats, red beans and millet can be used instead of rice in rice porridge.
Protein, such as milk, eggs and meat, can provide rich protein, and vegetables and fruits are high in dietary fiber.
Fried foods are high in calories, and the 1 root oil treaty is equal to 3 bowls of rice. Don't choose fried foods such as fried dough sticks and twist for breakfast. Soymilk bought outside is basically blended with soy milk powder, and some even put a lot of sugar. Drinking too much will lead to excessive intake of processed sugar, so it is best to buy sugar-free soybean milk.
As for miscellaneous grain pancakes, it is recommended not to add crispness when eating them. Crispy is really fragrant, but the fat is really high. A piece of rice crust is about 1. 5 bowls of rice. Protein can be supplemented by tenderloin, and then more vegetables are added, which is a very healthy meal.
If you eat rice noodles and rice noodles, it is recommended to eat less noodles and flour, and to supplement more vegetables and meat, vitamins and protein.
Whole wheat bread is bread made of whole wheat flour. Only when the content of whole wheat flour accounts for more than 64% can it be called real whole wheat food.
Compared with wheat flour, whole wheat flour is ground from whole wheat without fine processing, and retains the endosperm, bran and germ of whole wheat. Therefore, most of the B vitamins, minerals and dietary fiber in wheat are retained, and the satiety is stronger and the nutritional value is higher.
Real whole wheat bread contains a lot of crude fiber and tastes rough. Whole wheat bread without additives even has sour taste, but the price is slightly more expensive than wheat flour, and the acceptance of Chinese people is not high. Therefore, many whole wheat breads in China generally only add a small amount of whole wheat flour, and some whole wheat breads even account for only 5%. This kind of bread is sold by adding caramel or syrup to wheat flour, so that when baking, the bread will also appear light brown. Others will add some bran, which will be closer to the real whole wheat bread in appearance and appearance. These breads are not entirely whole wheat bread.
Choosing whole wheat bread depends on the ingredient list.
If you can't accept the original flavor of pure whole wheat flour, you can also try mixing whole wheat flour with wheat flour. Of course, the premise is that whole wheat flour still ranks first in the ingredients. Although there is wheat flour, if it is oil-free and sugar-free, it is much healthier than cream bread and French buns, and the calories of bread with oil and sugar are not lower than those of French fries.
Try to choose a short ingredient list when shopping, which can reduce the intake of food additives. If the ingredients contain hydrogenated vegetable oil, don't buy it easily. They will make bread taste better, but they will also increase the risk of eating trans fatty acids. No matter from the point of view of fat reduction or health, the less the better.
If you can't accept sugar-free money, the most important choice is the amount of sugar added in the ingredient list, which is behind water.
If you still can't find a healthy whole wheat bread that suits you after trying it, then it is ok to choose white-cut bread as the staple food for breakfast.
Many people may think that it doesn't matter much not to eat vegetables in the morning. Actually, breakfast vegetables are very important. Because office workers usually order takeout, canteens or convenience stores buy something for lunch, and sometimes it is difficult to replenish enough fresh vegetables, so breakfast can be supplemented with some vegetables of the day at home, and then the rest is evenly distributed to lunch and dinner, so it is easy to achieve 300-500 grams of vegetables a day.
Tomato was originally a shrub, which grew in desert areas of South America. At first, the fruit was small and bitter. Later, Mexicans began to grow tomatoes, so they cultivated the most primitive variety, that is, the small tomatoes we buy now, also called cherry tomatoes. Later, various varieties of tomatoes were slowly cultivated, including the large tomatoes we usually buy (also called tomatoes in some places). Tomatoes are almost as omnipotent as eggs in the vegetable industry.
Large tomatoes are generally available in vegetable markets and supermarkets. Their sugar content is not like fruit, but similar to cabbage, only 3%. Small tomatoes can often be bought in fruit shops, and their sugar content is higher and sweeter than that of large tomatoes. So you can eat it as a vegetable or fruit.
Small tomatoes are much better than big tomatoes. The contents of vitamin C, vitamin E and potassium ion in cherry tomatoes are 1. 75 times, 2. 33 times and 1. 46 times respectively. The main antioxidant in tomato is lycopene, which is a kind of carotenoid and plays an important role in fighting genitourinary cancer and delaying aging. It has been widely used in food, health care products and other fields and is known as plant gold. Therefore, if you want to get the antioxidant effect of lycopene, you should choose red tomatoes. The redder the tomato, the higher the lycopene content.
Tomatoes are low in calories when eaten raw, and basically belong to the type that they will not gain weight when eaten casually, and completely retain potassium, vitamin C and dietary fiber. If you eat cooked tomatoes, if you don't control the fat, such as scrambled eggs with tomatoes that we usually make, if you add sugar and a lot of oil, you will still get fat easily. However, if you eat raw tomatoes, the utilization rate of lycopene will be slightly lower than that of cooked tomatoes, because cooked tomatoes will destroy the plant cell structure and promote the absorption of lycopene.
Lycopene is a fat-soluble nutrient, which needs oil to be absorbed and utilized by our body. So if you eat tomatoes raw in the morning and want to improve the absorption rate of lycopene, you can drink a cup of whole milk or a handful of nuts to help absorb them. In addition, if your gastrointestinal tract is fragile, eating fruits or raw tomatoes on an empty stomach will make you feel cold, uncomfortable, or have loose bowels. It is recommended to cook before eating.
Cucumber is obviously green, why is it called cucumber? Because ancient people usually wait for cucumbers to mature before picking and eating, and the mature cucumbers are yellow in color. We modern people prefer crispy cucumbers, but they are not fully mature.
Cucumber, like eggplant, originated in tropical India in Asia. China was introduced into the Western Han Dynasty more than 2,200 years ago and spread to the Mediterranean region about/kloc-0,000 years ago.
Cucumber is crisp and juicy, with a water content of 95. 8%, but its sugar content is very low, only 1%-2%, far lower than that of tomatoes. The calorie of each cucumber 100g is 16 kcal, which is only about half of that of ordinary vegetables. Moreover, in addition to some common vitamins, there is also a substance called "propanol diacid" in cucumber, which can inhibit the conversion of sugar into fat in the body. Eating cucumber is equivalent to drinking mineral water with some vitamins.
But the problem with the cucumber diet is that you only eat cucumbers, or eat a lot of cucumbers without eating or eating less other foods.
The simplest and most practical method is a diet of 2 1 1, that is, vegetables: protein: staple food, which is eaten according to the ratio of 2: 1: 1. No food can make us lose weight. By adjusting the diet structure and balancing the diet, you can naturally lose weight without rebounding.
Foods such as tomatoes and cucumbers, which are low in calories, easy to store, easy to carry and easy to make, should be a supplement when vegetables are difficult to reach 50% at dinner.
Cheese is also called cheese, cheese, cheese, cheese, but it is different from transliteration. Cheese can be regarded as one of the earliest processed foods in the world. It originated in Central Asia and the Middle East more than 5,000 years ago. At first, people just wanted to keep and carry extra milk. Later, they happened to find that this semi-solid food after fermentation was quite delicious. Cheese is also a traditional food for nomadic people in northwest China. Inner Mongolia is called milk tofu, Xinjiang is called milk cake, and there are dried milk bumps.
Cheese is actually super concentrated milk. About 65,438+00 kilograms of milk can be fermented to produce 65,438+0 kilograms of cheese. Protein, fat, calcium, vitamin A, B2 and other nutrients can reach 7-8 times that of fresh milk. Cheese is rich in high-quality protein, because after fermentation, it is easier to be digested and absorbed by human body than protein in milk, and the calcium content in cheese is high, so it is really suitable as a snack for growing children.
According to the calcium intake, it is suggested that we drink 300g milk or a considerable amount of dairy products, that is, 50g cheese, every day to meet the daily needs. Moreover, there is not much difference in fat or calories between 300g milk and 50g cheese, while the calories of butter or cream with the same weight are nearly three times that of cheese.
In the process of cheese production, most lactose will be excreted with whey, and the rest will be fermented to form lactic acid. So if you usually drink milk and have diarrhea, eating cheese won't have this problem.
How to buy cheese
Cheese is divided into natural cheese and processed cheese according to processing methods. The ingredients of natural cheese are mainly milk, different strains and seasonings. So there are only milk, chymosin, microorganisms (lactic acid bacteria, mold, yeast) and salt in the ingredient list.
The flaky and massive cheese slices usually seen in supermarkets are mostly processed cheese. Although their taste may be more acceptable than natural cheese, their nutritional value is not as good as natural cheese, and because of the addition of cream, the fat content is often high. This kind of cheese is the food that we should be wary of making us fat. Even if it is marked with a slogan suitable for children, give up. 90% cheese in convenience store sandwiches may be processed cheese.
So it's best to choose natural cheese.
Chinese breakfast includes porridge, soybean milk, fried dough sticks, big cakes and rice balls.
Whether it's beef and egg porridge in KFC, preserved egg and egg porridge in McDonald's or other congees, they all have the same problem, that is, almost all congees are staple food with only a little side dishes, and there are too few fresh vegetables in protein.
Moreover, the package they bundled is also a combination of porridge and fried dough sticks, which is the product of starch and oil, which is not conducive to weight loss. So you can order a porridge, then add an egg and a fresh vegetable cup.
If you like porridge very much, it is recommended to cook it at home. In addition to balanced nutrition, it is not easy to get tired of eating. After all, there are too few choices in fast food restaurants. Our current rice cooker also has the function of cooking porridge regularly. You can make an appointment the night before. When you wake up in the morning, you can throw the prepared celery shrimp in and brush your teeth. A pot of celery and shrimp porridge with balanced nutrition and delicious taste is ready. You can change to your favorite vegetables and protein, porridge+beef and vegetables at will. (porridge+meat+vegetables)
In addition to soybean milk, the soybean milk bought in breakfast shops is basically blended with soybean milk powder. If you can feel that soybean milk is sweet, you put a lot of sugar in it. If you want to lose weight, it is recommended to drink sugar-free soybean milk or switch to protein milk with lower calories and higher calories.
Compared with porridge, pancake rolls and rice balls are much more balanced in nutrition. There are staple food and meat, and cucumbers and shredded potatoes are wrapped in it. Eating one can last all morning, and it is not easy to get hungry, but strictly speaking, there are still few vegetables. It should be noted that when eating pancake rolls and rice balls, you should remove the crispy skin or fried dough sticks inside.
Western breakfast. KFC's western breakfast is mainly panini, panini is actually a traditional Italian sandwich, and McDonald's is full marks and hamburgers. Wheat perfect score is actually a kind of hamburger, the difference is that it is made of wheat and corn flour rich in fiber, so it is healthier than hamburger.
Among them, cheese, eggs, wheat and cheese chicken panini are better. * * * The same thing is that protein is rich in content and relatively less in calories and fat, which is healthier than other smoked bacon and bacon. This kind of cheese in hamburgers is called cheddar cheese, which is usually golden yellow. But there is also a disadvantage that there are no vegetables, so you need to order a fresh vegetable cup or bring your own vegetables.
Western food comes with meals and drinks, including potato cakes and coffee. Crispy potato cakes are certainly not recommended. It's all fried starch If you can accept black coffee, it is a good choice to match it with American coffee, because each cup has only 4,000 calories, which is almost negligible. If you really can't accept it, the second choice is latte. From the point of view of reducing fat, the calories are lower than other models and not too sweet.
Chinese and western full meals are not recommended because the calories of a full meal are too high. The daily calories of girls are about 1 1,800 calories, and the proportion of breakfast is 30%. If you want to reduce fat better, you should eat 7 points or 8 points full, which is about 400 calories. But the calorie of a total food is basically 600 kilocalories, more than half.
The soybean milk in the breakfast shop is basically blended with soybean milk powder, with a lot of sugar added. If you don't buy sugar-free soybean milk and don't want to cook it yourself, what should you choose?
There is a perfect substitute, that is, tofu brain, also called tofu brain. After a night's sleep, my stomach is empty and my body is seriously short of water. It is best to eat lean breakfast. The water in bean curd brain accounts for 90%. Like soybean milk, it can not only replenish protein, but also replenish water for us.
The bean curd brain in the south is different from that in the north. There is a dispute between sweetness and saltiness.
A bowl of tofu brain we usually eat is about 200-300g g g. If we eat the original tofu brain without any seasoning, the calories can be very low, only 1/3 of normal tofu. It looks like we ate a whole bowl, but we won't get fat at all.
Tofu brain in the north is generally a big bowl with marinade, which is solid and full. The ingredients in the marinade are also rich and varied, such as day lily, fungus, eggs, minced meat and so on. But the calories of these are not high, so even the marinated tofu is only 48 calories, which is only 17 calories more than soybean milk.
In some places, salted tofu does not add marinade, but it will add Chili oil, sesame oil or sesame sauce, which is too hot. You can ask the boss to switch to soy sauce, vinegar or Chili sauce, which is a low-calorie condiment.
Tofu brain in the south, many of them become sweet, also called sweet tofu brain, which sounds like a delicious dessert. Generally, it is flavored with honey, syrup or sugar, and some small ingredients are added, such as honey beans, grass and even taro balls, which are often seen in desserts. The calories of sweet bean curd mainly depend on the amount of sugar. Generally, a bowl of sweet bean curd needs about 20g of sugar, and 1g is 4 kilocalories, which is 80 kilocalories. This heat is not low.
So if you can't accept salty bean curd, you can choose to add half a sugar. If you don't mind the taste so much, you might as well eat salted bean curd to reduce fat.
Nuts usually refer to edible seeds with hard shells. Generally divided into two categories. We often eat tree nuts, such as walnuts, almonds, cashews, hazelnuts, pistachios, macadamia nuts and so on. And seeds such as peanuts, sunflower seeds and pumpkin seeds.
Looking at the calorie comparison chart of nuts alone, the fat content is really high, basically above 50%, and most of the calories per 100g are 500-600 calories, which is about five times that of rice, so eating too much will definitely make you fat. In particular, macadamia nuts have higher fat content and calories than other nuts, so students who like macadamia nuts must eat sparingly if they want to lose fat. It is recommended to eat only about 10g of nuts every day, that is, a small palm. Take almonds for example, it is about 8- 10 nuts.
Apart from the disadvantage of high calorie, nuts are indeed a kind of food with perfect nutritional structure. Although the fat content in nuts is high, most of them are good unsaturated fatty acids, which can reduce the risk of cardiovascular and cerebrovascular diseases. Moreover, nuts are rich in protein with the content of 12%~22%. Breakfast is usually less than two meals of protein, so nuts are really convenient as a small supplement. For example, if you grab three walnuts or a handful of almonds, you can get a 3g protein. A glass of milk and an egg, plus protein in the staple food, can achieve the goal of eating protein for breakfast.
Nuts contain natural antioxidant vitamin E, which is an indispensable ingredient for us to fight aging and keep our skin healthy. In addition, nuts, like coarse grains and vegetables, contain a lot of dietary fiber, which can delay the arrival of hunger and make us less hungry after breakfast.
How to eat
When eating nuts, we should pay attention to that if they are left for too long, they will be easily oxidized and deteriorated, which will not only lead to the decline of nutritional value, but also produce one of the strongest carcinogens known to mankind, such as aflatoxin. Once it is found to be spicy or musty, it will not be used. It is best to buy original nuts, not fried, not salted, not flavored with sugar, such as fried peanuts, amber walnuts, honey almonds, salted cashews and so on.
It is a good choice for supermarkets to sell original nuts in small packages. A small packet is usually 25g assorted nuts.
The nutritional value of each nut is different. For example, among the common nuts, almond is the most abundant in vitamin E, which can be beauty beauty. Almond is the most fiber in the diet, and the content of vitamin B 1 and potassium in pistachios is excellent. It's hard to say which kind of nuts are the most nutritious, so it's best to mix them. In order to improve the taste, some dried cranberries and blueberries are often added to nuts, which are packaged separately, so the weight of real nuts is similar to the recommended amount, which is convenient to carry and easy to control calories.
Nuts are very versatile in the breakfast world and do not need to be cooked. We can add them to oatmeal and yogurt, or sprinkle a little on the cooked breakfast like today's menu, which saves time and effort.
Eating a little nuts every day and persisting for a long time can really gain more health. But if you eat a lot at once, or only once for a long time, it doesn't make much sense. In fact, vegetables, protein and other foods are the same.
Calorie list from high to low
TOP 1 salad dressing? 724 kcal/100g
TOP2 mayonnaise? 700 kcal/100g
TOP3 peanut butter? 600 kcal/100g
TOP4 strawberry jam? 197-256 kcal/100g
TOP5 blueberry sauce? 181-250kcal/100g
TOP6 yellow mustard sauce? 84 kcal/100g
Tomato paste 83 kcal/100g
We usually eat a spoonful of sauce about 10g- 15g. The heat of dipping sauce with the same weight ranks top3, which is basically equivalent to the heat of a bowl of 100g rice, while ketchup and yellow mustard sauce are only about 10kcal, which is 10 times worse.
Salad sauce is mainly made of a lot of eggs and oil, and the fat content of many salad sauces is as high as 80%. Mayonnaise is made from egg yolk emulsified vegetable oil, with a fat content of 70%. Peanut is the main character of peanut butter, and its fat content is also high.
About ketchup
In contrast, tomato sauce is not only good for reducing fat, but also a very good ingredient.
The most proud nutritional value of tomato is lycopene, and its antioxidant capacity is 3. β -carotene is twice as high as vitamin E 100 times ... The redder the tomato, the highest lycopene content, while tomato sauce is generally dark red because of its high lycopene content.
If you buy pure tomato sauce, that is, there is only one ingredient "tomato" or "concentrated tomato sauce" and "water" in the ingredient list, and no salt, sugar, preserved fruit syrup and various food additives are added. Eating a spoonful a day can reach 7. Half a catty of tomatoes, 5mg lycopene.
Ketchup can be used not only for bread and pasta, but also for cooking. For dishes cooked with tomatoes, it can increase the unique sweet and sour taste of tomatoes. For example, tomato scrambled eggs, tomato brisket, tomato-based hot pot, plus some ketchup, the taste will be more intense. Organic acids in tomato sauce can also make dishes more colorful. For example, potatoes and eggplant are easy to be oxidized and browned after being cut, and the color becomes darker. Organic acids in tomato sauce can prevent browning.
Yellow mustard sauce is almost as low in calories as ketchup, so it is also highly recommended. If you have eaten subway, you are probably familiar with this yellow mustard sauce, which can make sandwiches more moist, smoother and richer. Yellow mustard sauce is different from the green mustard eaten in Japanese food. The taste is not so spicy, the taste is much softer, and it doesn't flush the nose at all.