Many people have heard the saying: Breakfast should be eaten like the emperor, lunch should be like a commoner, and dinner should be like a beggar.
Breakfast was essential for our day.
Eating a nutritious, high-quality breakfast will not only keep you healthy, but it will also wake up your body.
The longevity secret of the 100-year-old grandmother is also very related to the breakfast she eats, and the breakfast of the longevity grandmother can be described as a high-quality breakfast in the eyes of nutritionists, containing these 6 things: high-quality carbohydrates, eggs, milk, nuts, fruits, and water.
1. High-quality carbs
Carbohydrates mainly provide energy to the human body, and it mainly contains sugar, starch and dietary fiber.
We can also divide carbs into fast and slow carbons. Fast carbon is the most common in our daily staple foods, such as rice, steamed buns, and noodles. In fact, watermelon and dragon fruit are also a type of fast carbon.
Fast carbon has a characteristic, that is, it eats quickly, digests quickly, and is hungry quickly. If you have low blood sugar, you can eat a little quick carbon to quickly replenish sugar.
However, the final outcome of fast carbon is to convert into fat, so some people quit carbs during the fat loss period, and the most important thing is to quit fast carbon.
Slow carbon mainly includes sweet potatoes, corn, potatoes, pumpkins, etc. These foods do not need to be processed twice, and they are all natural foods, so they will be digested more slowly after eating, and they will also make you feel more satiety.
And there is another advantage, which is a good staple food for patients with high blood sugar is a treatment for diabetes. Because compared to fast carbon, it does not cause a spike in blood sugar.
Of course, if there is high-quality carbs, there will be low-quality carbs. For example, the candy, potato chips, ice cream and various drinks that children love to eat are all low-quality carbs.
These processed foods are easily absorbed by the body, so eating too much can easily lead to obesity and affect physical health. This kind of low-quality carbohydrate should be avoided or eaten less as much as possible.
2. Eggs
As the saying goes: eat eggs without eating yellow, less than half of the nutrition. 60% of the protein in eggs is in the yolk.
Eggs are like an all-round nutritionist, in addition to protein, eggs have many other nutrients, such as vitamins, calcium, essential amino acids, lutein.
There are also various ways to make eggs, such as fried eggs, fried eggs, soft-boiled eggs, boiled eggs, tea eggs, etc. And which is the best way to retain nutrients?
In fact, the nutrient retention of boiled eggs in the shell is the most comprehensive, and the digestion and absorption rate of boiled eggs is approximately 100%. It is best to take it out within 10 minutes after the water boils, if it is long, it will not only affect its taste, but also reduce the vitamin content, so that the protein is not easy to digest.
Steamed eggs and poached eggs are also a good idea.
And it is better to eat in the form of egg custard, and the taste is also very good. It is suitable for the elderly and children, and people with a bad spleen and stomach are also suitable for eating egg custard.
Because for people with weak spleen and stomach, the advice of traditional Chinese medicine is that it is best to eat less boiled eggs and drink less milk, because the spleen and stomach are not good, and the digestion ability will be relatively reduced. Especially on an empty stomach because it is difficult to digest.
3. Milk
In the "Guidelines for Chinese Dietary Residents", it is also stated that drinking milk every day is very beneficial to health. The presence of milk protein in milk has a high digestibility. And the lactose contained in milk is also extremely digestible.
Modern medicine believes that drinking milk can also effectively lower cholesterol. Milk contains a substance called orotic acid, which can effectively inhibit and excrete cholesterol from the body.
My father also liked to drink milk, sometimes he ate less, but he kept drinking it. Because it is nutritionally comprehensive.
But from the perspective of traditional Chinese medicine, milk is a cold food. It is not recommended for people with hot and humid bodies to drink it, and if your constitution is cold, Chinese medicine also recommends drinking less milk.
Fourth, nuts
In the "Dietary Guidelines for Chinese Residents", it is recommended to consume about 10g of nuts per day, that is, about 10~15 peanuts in weight, and 50~70g per week. However, according to the survey, the daily intake of nuts by Chinese is about 3.6g.
Maybe we buy more nuts when preparing for the New Year, but in fact, nuts are actually very rich in nutrition, and different nuts also correspond to different effects.
Haruko
Hazelnuts, for example, have a preventive and therapeutic effect on heart disease, cancer and vascular disease. Macadamia nuts, the king of nuts, also have 8 kinds of amino acids necessary for the human body, and are also rich in calcium, phosphorus, and iron.
In addition to lowering cholesterol and softening blood vessels, it also has the effect of relieving constipation and gastrointestinal inflammation.
Macadamia nuts
Almonds are well suited for polycystic women, with a study in the European Journal of Clinical Nutrition showing that 31 polycystic patients consumed 46g of almonds per day. After 6 weeks, the free testosterone index dropped by an average of 30%.
Fan Zhihong, a professor at the College of Food Science and Nutritional Engineering at China Agricultural University, said that eating a little nut for breakfast is the best time for nuts to exert their nutritional value.
Almonds
5. Fruits
According to the Dietary Guidelines for Chinese Residents, it is more appropriate for healthy adults to consume 200~350g of fruits per day.
Therefore, during breakfast, we should choose some fruits that are less acidic and easy to absorb. It can effectively reduce the irritation of the gastrointestinal tract and better digestion and absorption. Such as bananas, apples, etc.
Eating fruits every day not only strengthens immunity and promotes digestion, but also regulates blood sugar and reduces the risk of heart disease.
We all know the saying: an apple a day, the doctor stays away from me. Apples are rich in pectin, which can promote excretion and prevent atherosclerosis. Moreover, the fruit acids contained in apples can also promote the breakdown of fat. Eating an apple a day not only boosts immunity, but also allows laxatives to prevent aging.
6. Water
Drinking a glass of water in the morning is very good for the body, but how to drink the first glass of water in the morning? Drinking the wrong one can hurt the spleen and stomach system.
The first glass of water to drink in the morning should be lukewarm, not ice water or cold water. Warm water can accelerate intestinal peristalsis, promote bowel movements, and effectively protect the stomach lining.
In addition to drinking warm water, you should also pay attention to the amount. About 500ml is enough. And the speed of drinking should not be too fast, nor should you drink too much at one time, and you should drink slowly in small sips.
epilogue
It has been said that you spend your life the way you spend your morning. Good morning, full afternoon, and less late.
And if you eat breakfast well, you can be in a good state of mind all day long. Eating a good breakfast is not only good for your health in the present, but also good for your health later in the future. We need to learn from our longevity grandma and eat a healthy breakfast every day.