As the old saying goes: the plan of the year lies in the spring, and the plan of the day lies in the morning! For many middle-aged and elderly people, the most commonly eaten in breakfast is steamed buns and porridge! These two foods, one is a delicate and high-sugar food, and the other is a semi-liquid food! It seems to be a common thing, but it is not suitable for middle-aged and elderly people to eat often!
Because, the main ingredient of steamed bread is starch, after digestion and absorption by the human body will be converted into sugar, about 100 grams of steamed bread contains 30 grams of sugar; secondly, porridge is very soft, do not need to chew, so it is not conducive to the secretion of oral salivary enzymes, so, every morning to drink porridge, will inhibit the production of amylase in saliva, thereby affecting the decomposition of starch into maltose, affecting digestion!
So, this is the main reason why it is recommended that middle-aged and elderly friends eat less steamed buns and porridge for breakfast! So for middle-aged and elderly friends, what kind of breakfast is more reasonable and more balanced? The following 5 foods may wish to eat some often, not only nutritious and delicious, low fat, but also a strong sense of fullness!
First, soy milk
Many friends will ask: What is the difference between soy milk and porridge? Aren't they all drunk? In fact, porridge (various porridges) is mainly starch, that is, sugar, while soy milk is mainly protein! The two have qualitative differences, and soy milk is more nutritious, and its absorption and digestibility is as high as more than 90%.
【Precautions for homemade soy milk】
Old Yu in the previous article specifically wrote about the production method of soy milk, here is not much to say! However, many middle-aged and elderly friends in life like homemade soy milk, and here are 2 very important precautions to remind everyone!
1, when the soybean milk is heated, there will be a phenomenon of foam upwelling, in fact, this is not heated to the boiling state, but the organic matter in the soy milk, the bubbles formed after heat expansion, caused by the phenomenon of ups and downspring! Therefore, when heating soy milk, be sure to stir from time to time, so that you can see clearly whether it is boiling!
2, be sure to cook through the soy milk! Many middle-aged and elderly friends believe that the current soybean milk machine comes with heating, so after grinding the soy milk, it will no longer be re-boiled. However, older than reminding, this is not right! Soybean milk machine is only heated, not cooked soy milk, if you drink uncooked soy milk, the harm to the body is great!
Second, corn
Corn and steamed buns are also carbs, but corn belongs to coarse grains, but also belongs to crude fiber; it can not only provide the human body must be nutritious metabolism of energy nutrients, but also promote intestinal peristalsis, promote digestion.
The best way to eat corn is boiled, it is recommended that when you cook corn, the skin of the wrapped corn should not be peeled off, and then cook it together with the corn whiskers as much as possible, because the nutrition of the corn whiskers is also very rich, especially the cooked corn is more fragrant!
Three, potatoes
Many friends think potatoes are vegetables and can't be used as breakfast! In fact, potatoes have a very high nutritional value! Especially in the layer close to the outer skin of the potato, its vitamin content is as high as 80%, and the starch content of the potato is less than 20%, and after boiling, the content will be further reduced!
Secondly, the satiety of boiled potatoes is very strong, and the calories are very low, the fat content is also low, as a breakfast, not only can supplement physical strength, contains a large amount of dietary fiber can also promote digestion, very suitable for middle-aged and elderly friends to eat.
Tips: For middle-aged and elderly friends, the best way to eat potatoes is boiled, old Yu has personally tried it, the taste can be; but it is not recommended that middle-aged and elderly friends, stew potatoes to eat, fried to eat, so the calories are too high!
4. Kelp
Generally the traditional side dishes of the breakfast of middle-aged and elderly friends are all kinds of pickled pickles, such as the old here is the pickle knots, pickled with heavy salt, salty and salty, before eating need to soak for a long time, clean many times to do! In fact, for middle-aged and elderly friends, the small dishes for breakfast can often eat some kelp!
Kelp is the most mineral-rich food, especially its iodine, calcium, iron is extremely rich. The most important factor for the elderly to recommend that middle-aged and elderly friends eat kelp is not only because it is highly nutritious, but also because the dietary fiber contained in kelp is soluble cellulose, which is easier to absorb and use than the fiber of ordinary vegetables, and can help the garbage in the body to be excluded from the body!
5. Vegetarian buns
Vegetarian buns are delicious and delicious, low-fat and nutritious, not as greasy as meat buns, so high in calories! Generally speaking, vegetarian bun fillings suitable for breakfast include: shiitake mushroom green vegetable egg filling, carrot fungus tofu filling, cabbage vermicelli filling and so on. Vegetarian stuffed buns, the outer skin can improve the carbohydrates needed by the human body, and the filling inside is delicious, nutritious, low-fat and healthy!
The above is the content shared with you today, I hope to help you! In fact, there are many other foods that are suitable for breakfast, and I will talk about it today! Ask your friends, do you know what foods are suitable for middle-aged and elderly friends as breakfast, welcome to leave a message in the comment area! Finally, thank you for watching, thank you!