Breakfast, did you eat? Breakfast, what did you eat? Do you have a healthy breakfast habit? Do you think “bread and milk” is enough for breakfast? In fact, such a breakfast – nutrition is far from enough! When you wake up from a sleepy night, a new day has begun and your body needs to start immediately. Therefore, a nutritious and appropriate breakfast is undoubtedly a must for all of us. However, for a variety of reasons, “do not eat breakfast” family is not uncommon. The lack of breakfast will not only reduce the morning of work and study efficiency, affecting the mood, but also a variety of harm to the body, may be the formation of gastritis, gastric ulcers, constipation and other gastrointestinal discomforts of the hidden trouble, but also can lead to gallstones, obesity and anemia occurs. Of course, there are many people realize the importance of breakfast, no matter how hurried, but also on time to their “fill” a breakfast. But these “fill” into the breakfast, nutrition is enough? Is the food mix scientific? Life to strive for “three good”, breakfast also need “three good”, from now on, learn to be more nutritious, more scientific, healthier life! Good Breakfast Habits Breakfast is most easily ignored, but it is the most important meal of the day. Therefore, in order to develop a daily wake up half an hour after you can eat a nutritious breakfast good habits, we should pay attention to three aspects of life details: 1, breakfast time: 7-9 o’clock 7:00 to 9:00 in the morning is the twelve hours in the eons, the “Yellow Emperor’s Classic of Nei Jing” points out that this time the stomach when the order is the easiest to digest food, not only to eat breakfast, but also to pay attention to the nutritional mix. The so-called eat a nutritious breakfast, as “spring rain is as expensive as oil” as expensive. 2, breakfast length: 15-20 minutes Although breakfast is relatively light and less than the amount of Chinese food and dinner, food types are not too much, but we also want to leave enough time for breakfast in order to fully chew and digest. Usually eat a breakfast in about 15-20 minutes, is more appropriate. 3, breakfast mentality: not in a hurry, not busy In order to save time, some office workers or students have developed the habit of eating breakfast while walking, so that the rush to complete breakfast will not be conducive to the digestion of the stomach and intestines. Because walking or hurrying needs to provide more blood to the legs, while promoting the work of the stomach and intestines of the parasympathetic nerves are inhibited, so it is easy to cause indigestion. The best way to eat breakfast is to sit down and be more relaxed. Breakfast is an important meal of the day, and a low quality breakfast is often one of the hidden dangers that lead to nutritional imbalance and sub-health. So how a breakfast can be called a good breakfast nutrition? 1, breakfast “looks”: coarse and fine, wet and dry with According to the physiological characteristics of the human body in the morning, breakfast is best with easy to digest “fine” soft food and dietary fiber-rich “coarse” food, so that the gastrointestinal digestion. Food, in order to facilitate gastrointestinal digestion, absorption. At the same time after a night, the body’s blood is more viscous, so it is best to provide the appropriate amount of water for breakfast, so that the “wet and dry with” to meet the body’s needs. In addition, the morning is the body’s Yang Qi rise when the stomach and intestines after a night’s sleep more willing to accept a more “warm” breakfast. 2, breakfast “connotation”: rich in carbohydrates, protein, and a variety of vitamins, minerals, dietary fiber and other nutrients. As a light breakfast is easier to be accepted by the stomach and intestines, and in the dinner can provide the corresponding fat, so for the modern urban population, breakfast should first meet the demand for carbohydrates and proteins, and at the same time provide a variety of vitamins, minerals and dietary fiber and other nutrients, is not recommended to contain too much fat. 3, breakfast “partner”: cereals, beans / eggs / meat, vegetables or fruits, milk and its products. Breakfast with a variety of foods and reasonable combinations is an important part of balanced nutrition. As pointed out in the “Dietary Guidelines for Chinese Residents”: if breakfast includes cereals, high-protein foods (eggs, beans or meat, etc.), fruits and vegetables, milk and its products and other 4 food groups, breakfast is considered nutritionally adequate; if only three of them are included in the breakfast nutritionally more adequate; such as only two of them or less than the breakfast is not nutritionally adequate. Breakfast good protein breakfast protein “amount” know how much? Do you know, the body’s protein all the time in the rapid renewal and conversion – in an adult body, about 300 grams of protein per day need to be renewed. Within these 300 grams of re-synthesized proteins, in addition to part of the body’s protein from the breakdown of the conversion, the other part of the daily dietary intake must be supplemented. Since about 30% of the body’s daily energy needs come from breakfast, accordingly, breakfast should provide about 30% of the body’s daily protein needs (nearly 1/3). Referring to the daily recommended intake of dietary protein by the Chinese Nutrition Society for Chinese adults (light physical activity) – 75 grams/day for men and 65 grams/day for women, it can be calculated that breakfast should provide about 30% of its amount, i.e., nearly 21 grams of protein. Figuratively speaking, how many foods does 21 grams of protein mean? 21g of protein means the following foods Eggs 4 Eggs 200ml Milk 4 cups Bread 10 slices Fries 6 Hamburgers 1.5 Ham 130g Biscuits 263g 40 slices Analysis of Protein Content of Common Breakfasts: Examples of Common Breakfasts Estimated Protein Content Difference from the Ideal Value of 21g Bread and Milk (3 slices of bread approx. 100g + 200ml milk) 13g 8g Cereal and egg (1 packet of cereal about 30g + 1 egg) 10g -11g Cake and juice (1 packet of cereal about 30g + 1 egg) 10g -11g Biscuits and milk tea (8 slices of cookies about 60g + 200ml milk tea) 6g -15g Buns and soy milk (2g -15g) 15g steamed buns with soymilk (2 steamed buns about 130g + 200ml soymilk) 15g -6g buns with rice porridge (2 buns about 100g + 300ml rice porridge) 12g -9g ham and noodles (about 50g ham + 200g noodles) 13g -8g hamburger with milk tea (hamburger) (about 200g hamburger + 200ml milk tea) 16g -5g breakfast protein “quality” has to pay attention to a qualified nutritional breakfast, should follow the “four elements of food” (cereal energy, protein nutrition, fruit and vegetable extracts, soy milk or milk, water and moisture). A qualified nutritional breakfast should follow the requirements of the “four elements of food” (cereal energy, protein nutrition, fruit and vegetable extracts, soy milk or milk water and calcium), and pay attention to the appropriate mix of “protein nutrient” foods, such as eggs, beans or a small amount of meat, poultry or fish, etc. for a reasonable combination. At the same time, because light food is more in line with the needs of the human physiological condition in the morning, certain foods that are high in fat and cholesterol and difficult to digest, such as meat, are not suitable for too much in the breakfast. Therefore, in order to get high quality protein for breakfast, and to reach an adequate intake of 21 grams of protein for breakfast, you can consider supplementing with eggs, beans, or nutritional health food rich in soybean isolate protein. In the face of a busy day, to ensure that each breakfast can provide a sufficient amount of high-quality protein, but will not consume too much fat and cholesterol, but also do not need to deliberately change the original breakfast combination – from this morning, whether it is milk, cereal, or rice porridge …… fast for your! Add a scoop of protein powder rich in soy isolate protein to your breakfast, and enjoy a delicious and nutritious protein breakfast!