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Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

This article is about 2400 words and takes about 4 minutes to read

As a person who works while carrying a baby, I really think that sleeping late is a very extravagant thing, in order to send Gu Damei to kindergarten on time every day, I have now practiced the ability to wake up naturally without setting an alarm clock and not worse at 7 o'clock, even if I have long-term lack of sleep...

But despite the busy life, Gu Damei's breakfast can not be left behind. In fact, as long as you master the know-how, a nutritious and healthy breakfast can also be done very quickly, and I will talk to you about my experience today.

Did you have breakfast?

First of all, why you should eat breakfast.

Eating breakfast for adults can reduce hunger and regulate the state and mood of the day's work, while for children, breakfast is more important.

Children are still growing and developing, and their need for energy and nutrients is relatively higher than that of adults. Especially for school-age children, the most important learning activities of the day are concentrated in the morning, the energy consumed by brain activity is very large, if there is no adequate nutritional support, brain activity will be affected, the child's own energy is not enough, long-term this will affect academic performance.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

However, the reality is that many children in the mainland have poor nutritional quality and insufficient protein in their breakfasts. Nutrition surveys in Guangzhou, Shanghai, Jinan, Harbin and 4 cities found that many people do not eat breakfast or the type of breakfast food is very single, and some parents even use fritters, oil cakes, rice and the like to send their children away, and there is no meat and eggs, which supplement protein foods.

Why is it important to have protein in breakfast?

Especially for children, breakfast through meat, eggs, milk to ensure high-quality protein is very important, protein is not only an important component of body tissue, to meet the needs of children's growth and development, but also a necessity for the synthesis of brain neurotransmitters, for children's cognitive ability is very important, for many mental workers is also necessary.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

How to achieve an express breakfast?

So how can you achieve an express breakfast?

The most basic breakfast formula: dairy products + high-protein ingredients + staple foods

If breakfast time is really tight and can't do everything, then at least consider this basic formula:

Dairy products + high-protein ingredients + staple foods

Dairy options can include milk, yogurt, cheese, etc. Dietary guidelines recommend eating at least 300g of dairy products a day, and you can put some more in breakfast.

High-protein ingredient options include eggs, lean meats, soy products, and more.

In terms of staple foods, you can order more whole grains, corn, oats, millet, sweet potatoes, multigrain rice, multigrain porridge and so on.

A simple example is milk + eggs + ready-to-eat oatmeal, a breakfast like this will not take a long time, you can achieve a more balanced nutrition.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

Healthier choices

If you can still have more time, you can also have healthier options, such as combining your diet throughout the day to see if there are any deficiencies, and make up for it at breakfast.

For example, a common problem is that many people do not eat enough vegetables, fruits, dairy products, and whole grains, so you can add more at breakfast.

Ideally, half of the breakfast is vegetables and fruits are reasonable and healthy.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

Many people only pay attention to eating, maybe breakfast calories are enough, but almost all come from carbs and fats, the nutritional structure is unreasonable, and the blood sugar response after meals is relatively high, and it is easy to get sleepy.

If you can make breakfast more protein, more dietary fiber, not only can prolong the time of stomach emptying, enhance and prolong the feeling of fullness, but also let the child's blood sugar in the morning more stable and continue to provide energy, thereby helping students improve their concentration, better cope with the pressure of learning, and even avoid the problem of overeating due to overeating due to hunger at lunch, bringing a burden to the stomach and intestines, and then getting sleepy in the afternoon.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

A lot of high-quality meat, but also a good source of iron, iron can help red blood cells carry oxygen, if iron deficiency, more likely to appear tiredness, dizziness, weakness and other symptoms, but also affect the transmission of neurotransmitters, affect the child's ability to act, memory, learning and sensory system.

Especially friends with iron deficiency anemia, be sure to remember to eat more meat to ensure protein intake.

Is an egg enough for breakfast?

It depends on the overall situation of the day's diet.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

Generally, an ordinary light physical adult male in the case of total energy adequacy, should consume at least 65g of protein per day, according to the breakfast accounted for 30% of the energy quota of a day, breakfast if you can consume 20g of protein is more sufficient.

If you are a primary school student, you should also have 50g of protein a day, so how to have breakfast should also have 15g, if it is a physiological stage of rapid growth and development such as puberty, you should eat more.

But if we calculate an account according to the basic combination mentioned earlier, we will find that a cup of milk in breakfast has almost 7 grams of protein, an egg has almost 6 grams of protein, adding up to less than 15 grams, so a cup of milk and an egg are not enough, plus a high-quality protein food, is a more reasonable choice.

Having said all this, if you don't have time to prepare breakfast at home at all, and you can only solve it on the way to school and work, is there a better choice? In fact, there are also, such as a ming real fresh milk bar has launched a protein matching plan for breakfast.

A ming real fresh milk bar

Maybe the small partners living in the south should be more familiar with Yiming's storefront, like my mother is a Zhejiang person, and it can be said that she has a lot of feelings for this company.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

They have many research institutes and excellent R & D teams to do research and development, as early as many years ago began the nutritious breakfast project, pay attention to the nutritional innovation of nutritious breakfast.

Especially in the fresh milk industry, through the integration of dairy farming, dairy processing, cold chain transportation, etc., an information-based Industry of Things has been built, as well as its own national dairy cow standardization demonstration farm, and there are also hundreds of cold chain cars, GPS tracking, constant temperature control to ensure the freshness of milk, is a brand that has experienced many years of testing.

What is Protein Match?

What is protein preference? To put it bluntly, in order to make the nutrition of protein better play out, you can eat a variety of protein foods with a variety of protein foods, so that the types of essential amino acids in it complement each other, thereby improving the absorption and utilization of protein and improving its nutritional value.

Protein is made up of amino acids, the most important of which are 8 "essential amino acids" for us, which we cannot synthesize on our own. The essential amino acids are all incomplete, and the content ratio is not appropriate, which is very important for protein utilization. The essential amino acids that have the largest gap between content and human needs are like the shortcomings of a wooden barrel, which will cause the rest of the essential amino acids to be wasted in the body that cannot be fully utilized.

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

Like eggs, milk, meat, fish and shrimp, soybeans, these are considered high-quality proteins, the ratio of essential amino acids is reasonable, and although plant-based proteins such as grains are not high-quality proteins, they can also be improved by optimization.

Breakfast is a plus for the week

This time I also use the existing food of a ming real fresh milk bar, for everyone to develop a 7 days a week protein excellent matching meal, every day is not the same, breakfast choice is no longer difficult, both adult packages, there are children's packages, everyone go to a ming real fresh milk bar can eat it ~

(Click on a single image to enlarge)

Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!
Send you a breakfast formula, 10 minutes to get a nutritious breakfast!

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Resources:

[1] Duan Yifan,Ma Guansheng. "A 10-year Study on the Changes in Eating Behaviors of Children and Adolescents in Four Cities in Mainland China." Symposium on Quality Dairy and Infant and Young Child Health: Challenges and Solutions

Du Songming, Ma Guansheng. Dietary Guidelines for School-Age Children in China (2016) and Interpretation[J]. Journal of Nutrition, 2017, 39(001):1-4.

[3] Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition)

Edit: Xiao Hui

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