Nutritious breakfast "three wants", one is indispensable! Is it reasonable to see if your breakfast is reasonable?

A healthy breakfast requires carbohydrates, protein, and fiber, all three of which are indispensable. Although many people consciously take in these three nutrients, but the choice of ingredients often backfires, come and see if your breakfast is reasonable?

Those doubts about quality proteins

Protein can slow down the emptying rate of the stomach, prolong postprandial satiety, and be more resistant to hunger. In breakfast, the common ingredients that can provide protein are mainly eggs, milk, soy milk, and there are many doubts about them...

01 Can I only eat 1 egg per day?

Some people think that they can only eat 1 egg a day, and even only eat egg whites because of the high cholesterol content in egg yolks.

First of all, it should be clear that cholesterol is also good or bad, although the yolk does contain a lot of cholesterol, but at the same time there is a wealth of lecithin, which can reduce the content of "bad cholesterol"; moreover, it is also rich in vitamins A, D, E, phosphorus, calcium, potassium, etc., which can provide more comprehensive nutrition for the body;

In addition, about 70-80% of the cholesterol in the human body is synthesized by itself, and the rest is provided by food, and the normal body has the function of regulating cholesterol in the body, so healthy groups do not have to worry about eating an egg yolk to raise cholesterol.

For healthy people, it is okay to ensure one egg a day and occasionally eat 2-3; but for people with poor liver and kidney function, three highs, coronary heart disease patients, etc., it is necessary to control cholesterol intake according to the requirements of doctors.

02 Eggs can not be mixed with soy milk?

According to legend, eggs and soy milk will be poisoned when eaten together, because there are trypsin inhibitors in soy milk, which will affect the activity of trypsin in the small intestine, interfere with the digestion and absorption of protein in eggs, and even make people diarrhea.

But in fact, in the process of cooking soy milk, the trypsin contained in it has been decomposed and inactivated, and will not interfere with the digestion and absorption of egg protein; not only that, methionine in eggs and lysine in soybeans can form protein complementarity and improve the utilization rate of proteins of the two.

Therefore, the key is that soy milk must be cooked. However, there is a "false boiling" in soy milk, and it needs to be boiled for a few minutes after boiling.

03 Can't drink milk on an empty stomach?

Rumor: When on an empty stomach, the human body urgently needs to replenish energy, this time to drink milk, the protein in it will be used to supply energy, can not be used to synthesize human tissue, resulting in protein waste?

In fact, milk contains about 4.5% lactose, and about 3% fat will give priority to energy supply, saving protein, so it will not cause waste.

However, if there is bloating and diarrhea after drinking milk, it may indicate that there may be lactose intolerance, and it is best to eat some starchy foods or choose yogurt before drinking milk.

"Camouflaged" high-quality carbs: fake coarse grains

Overnight time consumes a lot of glucose in the human body, and eating more carbs in the morning can replenish the glycogen stock of the liver and reserve energy consumption in the morning.

In order to meet the two conditions that can provide a sense of fullness without gaining weight, many people will choose high-quality carbs, such as whole wheat, oats, etc., such coarse grains are rich in dietary fiber and B vitamins, and the glycemic index is low and the feeling of fullness is strong.

But the question is whether the whole grain you choose is real or fake?

Nowadays, there are too many processed foods derived from coarse grains, even if the raw materials are coarse grains, but in order to improve the taste, a large amount of oil, sugar and additives may be added during the processing, not only nutrient loss, calories, sugar, fat may be frighteningly high!

Tip: When purchasing this type of food, pay attention to the ingredient list, and give priority to the first place with the words whole wheat, oats, rye and so on.

Tips: Whether it is whole wheat or oats, are the same coarse grain, this kind of substance is rich in fiber, can not eat too much at one time, so as not to increase the burden on the stomach and intestines, especially the spleen and stomach weakness, poor digestion of the population, but also to control the amount, if long-term large consumption, its anti-nutrient components may also cause the loss of iron. Generally, these coarse grains account for about 1/3-2/3 of the staple food, and the two are better to eat with each other.

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Eat the wrong way of cellulose: salad and juice

Eating some fruits and vegetables at breakfast can provide rich vitamins, minerals, and dietary fiber, which helps to maintain the normal function of the intestine; in addition, fruits and vegetables contain many natural organic compounds synthesized by the plants themselves and beneficial to the human body, which can help regulate people's physiological functions.

But for fruits and vegetables, we often eat the wrong form...

01 Vegetable salad low fat and healthy?

The vegetables in the vegetable salad are indeed very good, but with a series of more easy-to-eat sauces, such as salad dressings, mayonnaise, etc., it is not so healthy, because more than half of these sauces are oil, and most of them are saturated fats, and excessive intake is not only easy to cause obesity, but also increases the cardiovascular crisis.

Therefore, it is advisable to use yogurt instead of various sauces, which are low in fat and healthy.

02 Fruit juice absorption is better?

An apple you have to nibble for a long time, a glass of apple juice may be three or five bites can be drunk, and about four apples to squeeze out a glass of juice, which invisibly increases the intake of fructose, and the juice is low satiety, it is easy to drink more.

In addition, after squeezing the juice, due to the destruction of the cell wall, the sugar in it will become "free sugar", digestion and absorption are faster, and the glycemic index is higher! So it's better to eat the fruit directly.

Source: CCTV goes home for dinner