Hello, everyone, I'm a rattan school mom
▽Go anywhere, that is, the hotel must have a big bathtub for me to soak in (a five-year-old child who recently indulged in a bath in a tour)
It is said that on the first day of this long holiday, I plan to talk to everyone about "eating"...
Xiao Xi unlocked the "hitting cream" skill two days ago and made a very beautiful fruit tower ▽
Originally, I was planning to share this kind of small snack that parents and children can make together in the past few days, but yesterday I just saw this article published on the Harvard Medical School website, "Healthy Breakfast Recipes for Doctors"▽
So let's talk about breakfast today, and see how this Harvard Medical School graduate doctor professional mom, Dr. Tello, prepares a fast and healthy breakfast?
What exactly is a healthy breakfast that is good for the body and mind? Hear what Dr. Harvard has to say!
Let's get it started. (Parent-child snack recipe, everyone is interested in the end of the text message Ha)
01
Why is the breakfast that many people eat regularly not a healthy breakfast?
Even in very nice restaurants, the so-called healthy breakfast served is often like this, toast, sausage, orange juice ... ▽
Or muffins, bacon ▽
Many parents will also help their children prepare this kind of advertisement to tell everyone a very healthy breakfast, cornflakes with milk, and sometimes with a few strawberries ▽ ▽
This kind of breakfast combination of starch + orange juice + milk is often considered to be a very healthy breakfast:
Milk has calcium in it, and orange juice is rich in vitamin C, which is used to supply energy in a staple food with carbohydrates.
But! You know that it is okay to eat such a breakfast once in a while, but eating it for a long time ensures that your immunity is eaten by such a breakfast!
Well, for the body, whether it is corn cereal, muffin cake, toast, in fact, it is similar to "dessert",
These refined starches and a large amount of sugar will stimulate the body to secrete blood sugar and insulin, and then insulin will convert these sugars into energy and store them in the body, eventually becoming the body's fat.
As for the animal fats contained in bacon, sausages, etc., it will increase the chance of heart disease and stroke;
In addition, these processed meats also have a large amount of salt and additives, which can easily lead to high blood pressure, high cholesterol, weight gain and diabetes.
02
So what should I eat for breakfast?
Harvard doctor Toello suggests that vegetables and fruits + whole grains + healthy proteins and fats are the healthy diet structure and the standard of a healthy breakfast.
▽ Berry fruit + stir-fried seasonal vegetables + shiitake mushroom chicken ten grain rice week + milk, the breakfast of The vine mother's house is fully in line with The recommendation of Dr. Toello
Dr. Tello said that we all admit that many of the less healthy foods are indeed delicious, like she herself is very fond of bacon, but she adheres to the principle that it is okay to eat occasionally, but never often.
Because many foods, although delicious, are killers of good health.
03
Dr. Tello is a working mom who has to have a baby every morning before rushing to the hospital for work, so her breakfast requirements include:
Quick, simple, easy to carry, affordable, able to provide enough energy, physical strength to support a lot of work until noon.
Her fast healthy breakfast is fruit + yogurt + cereal + nuts
There are only three basic ingredients:
fruit:
Berries, or other fruits
Dr. Tello especially recommends frozen fruit because frozen fruit is harvested and frozen during the peak season, both in terms of quality and nutritional value, and the price is cheaper than the average fresh fruit, and it is more convenient to prepare.
ps. Frozen fruits are just like frozen vegetables, affordable and nutritionally free of discounts!
Whole Grains/Seeds/Nuts:
For example, original nuts, chia seeds, flax seeds, oatmeal, etc.
Plain Greek yogurt
Put these three ingredients together and you'll be Doctor Tello's fast, healthy, nutritious yogurt breakfast▽
▽ So despite going on vacation, my National Day vacation breakfast is still the same, Greek yogurt + fruit + oatmeal + nuts + eggs + milk, my mother said that when I squeeze in 985, I can achieve breakfast freedom
04
Why is "Fruit + Cereal + Yogurt" a healthy breakfast?
Because the original Greek yogurt is rich in protein and has a good feeling of fullness, you can work for a morning without feeling hungry,
The probiotics in yogurt can also help maintain a healthy balance of gastrointestinal flora;
While nuts contain high-quality oils, oatmeal has a lot of dietary fiber, and it is not easy to make blood sugar soar, the nutritional value is very high,
Unlike toast, muffins, etc., after eating, blood sugar rises sharply, but it will not be long before it will drop sharply, and at that time, there will be inattention, tiredness, hunger;
Berries and fruits are rich in phytochemicals and vitamin C, in addition to improving immunity can also strengthen the brain, can be said to be the king of smart fruits.
To read more exciting articles, please click below
I, the Mom who graduated from Harvard, lost to my three-year-old daughter!