1, congee dishes – high sodium lack of fat congee dishes, although there is no high fat problem, but with porridge pickles, bean curd milk, etc. are often too salty, sodium content is too high, and processed food preservatives, often eat easy to hurt the liver and kidneys. Experts believe that only eat white rice porridge is not reasonable. White rice porridge will lead to insulin in the body in a short period of time a large number of secretion, but the fat hoarding, is not conducive to weight loss. Moreover, white rice porridge lacks nutrients, always eat is not conducive to health. Healthy eating: breakfast choice of grains and cereals porridge, more nutritious than clear porridge, but also more satiated. Eat porridge for breakfast, not only with pickles, but also with a scrambled egg or a lean meat, in order to supplement enough protein. It is best to add a plate of fried vegetables, nutrition will be very balanced. 2, milk bread – oil and sugar are not a lot of nutritionists, more than half of the elementary school students and parents think that breakfast does not need vegetables and fruits. Nutritional breakfast is not actually “milk and bread”. Bread, whether salty or sweet, fat content are quite a lot, and too much sugar, but also through the exquisite processing, nutritional value is not high. Healthy way to eat: breakfast is not to choose to fill the bread, its calories, oil and fat than the white bread higher. Breakfast want to eat sweet bread, may wish to choose whole wheat toast smeared with 1 tsp jam, but to avoid daily smeared cream, peanut butter, etc., otherwise it will increase the intake of trans fat. 3, baklava fritters – high fat difficult to digest a baklava calories about 230 ~ 250 calories, of which about 25% of the calories from fat. Doughnuts are high-temperature fried food, not only high fat, more difficult to digest, and food after high-temperature deep-frying, nutrients will be destroyed, but also produce carcinogens. Healthy eating: should not be more than 1 time a week, if the breakfast is bakery fritters, then the day of the lunch and dinner should be as light as possible, do not eat fried, pan-fried, stir-fried food. Due to the lack of vegetables for breakfast, the other two meals should be supplemented more, or choose to clip the green vegetables of the baklava. It is recommended to drink unsweetened clear soybean milk or only a small amount of sugar when eating burritos and fritters for breakfast to avoid eating too much sugar. 4, cookies snacks – injury to the stomach and intestines without mercy Crispy soda crackers and other dry food for breakfast, often feel dry mouth, difficult to swallow. Because after a night of consumption, a variety of digestive juices have been insufficient secretion, this dry food to cereal mostly, the lack of high-quality protein, can only provide a short period of energy. Many office workers, due to time constraints, breakfast is often eaten while walking, which is not conducive to gastrointestinal health, is not conducive to digestion and absorption. Healthy eating: Do not replace breakfast with snacks, especially do not eat too much dry food. If the day’s breakfast is too dry can add a cucumber, or with a glass of juice. 5, fruits and vegetables – easy to become “hungry goods” with fruits and vegetables as breakfast seems “healthy”, but breakfast is the source of energy throughout the day, the need for staple foods to provide calories. Vegetables and fruits are too few calories, easy to fatigue, and it is easy to be hungry. If breakfast is not eaten for a long time, it will cause malnutrition, and lead to the weakening of various functions of the body. In addition, bananas, pears and other fruits should not be eaten on an empty stomach. Healthy eating: For breakfast, fruits and vegetables with sandwiches or a piece of toast to increase the body’s energy. People with high triglycerides, especially do not just take fruit for breakfast. Qualified breakfast has a standard 1, time after getting up half an hour Breakfast is best arranged between 6:30 ~ 8:30, with 15 to 20 minutes to eat at home. Experts suggest that you can make the food half-finished the night before, and when you cook soup and hot rice in the morning, you can make time for breakfast by seeing what you can do to wash up and clean up. 2, first drink water and then eat the main food Do not eat breakfast immediately after getting up in the morning, to drink a large glass of warm water before eating. After a full night’s sleep, the body’s body water due to sweating and the formation of urine and depletion, the blood presents a state of dehydration, in the wake up first drink a cup of warm water, to help the kidneys as well as the liver detoxification. 3, the type of up to four A nutritious breakfast should include four major types of food: cereals (steamed bread, noodles, bread, etc.); eggs and meat (protein-rich foods); dairy (calcium); vegetables and fruits. If you can eat every day contains the above four categories of food as breakfast, in order to ensure balanced nutrition. If you eat three of these categories, the breakfast quality is better; if you only choose two of these categories or two categories below, the quality of breakfast is poorer. 4, the number of adjusted according to the needs of a high-quality adult breakfast, cereals should contain about 50 to 100 grams, an appropriate increase in high-quality protein-rich foods, such as milk 250 to 300 milliliters, eggs 25 to 50 grams, but also to ensure that vegetables and fruits 75 to 100 grams each. Individuals of different ages and labor intensity can be adjusted according to specific circumstances. In addition, if the breakfast food is single, the lack of fruits and vegetables, you can drink fruit juice or supplement some multivitamin and mineral supplements, such as teenagers pay attention to supplement vitamin C, dieters and office workers pay attention to supplement multivitamins, people with little sunshine and the elderly to increase vitamin D and calcium.