如何制定学生营养早餐（Howto...

如何制定学生营养早餐（How to develop a nutritious breakfast
for students）
Breakfast is the most important meal of the day, but often people do not pay attention, and some even fasting do not eat breakfast, this constitution to complete the day's work, how to better complete the body without energy?
How to eat breakfast on the day of energy
Breakfast every day to eat, how to eat healthy is the door of knowledge. According to the investigation of the nutritional status of the breakfast, we invited the Advisory Group of experts to make a nutritious breakfast for everyone &ldquo breakfast; nutrition prescription ”.
The first drink and then the most healthy breakfast
After getting up to drink a cup of water and eat good breakfast. Experts pointed out that in the night of sleep, most of the body organs are fully rest, but the digestive organs still remain dinner in the digestion and absorption of food in the gastrointestinal tract, until it really comes to rest. If you eat breakfast early, it will affect the rest of gastrointestinal tract.
In addition, after a night of sleep, the body consumes a large amount of water from the urine, skin, respiratory, in a state of physiological water after getting up in the morning. Therefore, people do not need to eat breakfast, and should drink a cup of warm boiling water, not only can correct physiological
water, also have a washing effect on the organ, helps to improve organ function.
Get up half an hour before breakfast
Some people get up early to eat breakfast too early, in fact this is not good, the best breakfast get up half an hour after eating.
Experts pointed out that once the breakfast early, is bound to interfere with gastrointestinal rest, so that the digestive system (digestive food) in the long-term fight fatigue state, disrupt the rhythm of gastrointestinal motility. So in the morning after 20 to 30 minutes to eat breakfast the most appropriate, then the appetite of the most exuberant. In addition, breakfast and lunch the best interval of 4 to 5 hours. If the breakfast early, then the number should increase the corresponding advance or to lunch.
Breakfast should be three kinds of food
The morning rush, many people are against &rdquo &ldquo breakfast;. In fact, breakfast should eat dinner like. Experts pointed out that breakfast should provide a day 40% energy, energy 40% day for lunch, dinner with a day of energy 20%. According to the standard, breakfast at least one day accounted for 20% of energy, two meals a day for the rest of the 40% energy.
Due to time constraints, it is difficult to like the same breakfast dinner ready, but at least we should pay attention to food collocation, to provide the staple protein and fat, to
help digestion liquid food (such as milk, Soybean Milk). China Nutrition Society recommended, reasonable breakfast, or carbohydrates for a day to account for 60% of total energy, protein energy accounted for 10% to 14%, fat accounted for 25% to 30%.
In general, breakfast should contain 3 kinds of food: starchy staple foods such as bread, porridge, steamed stuffed bun, Steamed Buns; high quality protein rich foods such as milk, egg, soy products, cooked meat Soybean Milk, etc.; fruit or vegetables. The ideal is to add 1 teaspoons of nuts.
Because of his appetite and physical constitution of different varieties of food can be replaced. If diabetes patients do not choose, Steamed Buns rice congee and bread, oatmeal and should be replaced Soybean Milk or milk or bean based collocation, coarse grain porridge with beans, milk, vegetables etc.. A soft food for patients with stomach, can choose fermented pasta, digestive ability can eat chewy foods, such as bread, pasta, noodles etc..
Steamed bread Deep-Fried Dough Sticks Steamed Buns too strong
Many people love to eat breakfast, staples such as Deep-Fried Dough Sticks Clay oven rolls, which have the problem of high oil. Like Deep-Fried Dough Sticks, Egg cakes on the surface of these visible oil, when people eat will be alert. But many people often think when the Clay oven rolls, Clay oven rolls surface is not shiny, some less calories and fat. But in fact Clay oven rolls tastes crispy and delicious, all because of production plus a lot of oil. A heat of about 230 to 250 Clay
oven rolls card, of which about 25% of calories from fat. If you add fat food on the Soybean Milk, this combination of high fat.
There are a lot of people love to eat bread for breakfast.
The expert points out, toast and Deep-Fried Dough Sticks have the same problem, which contains carcinogens, often eat such foods are carcinogenic, it is not recommended to eat every day. In addition, there are a lot of bread, the problem of high oil content of sugar. Experts suggest that in fact relatively Steamed Buns steamed stuffed bun both nutrition and health, is a good choice.
As for liquid products, experts recommend choosing milk, Soybean Milk. The nutritional value of milk is higher than that of Soybean Milk, but also depends on the physique and habits of personal choice.
Optional vegetables cucumber and tomato greens just cleaned scalded with boiling water and cooked, can dip sauce or tomato sauce or sauce. We must now do is eat vegetables. The first day of the second day to eat, mixed vegetables, vegetables will produce nitrite, can cause food poisoning.
The morning with a meal should not eat fruit
Many people love to eat fruit for breakfast. Experts pointed out that morning people's appetite is not like other meals as exuberant, fruit for breakfast will affect other staple food intake, it is not recommended to eat fruit at breakfast time.
However, after breakfast, after about one or two hours, you can eat some fruit as a nutritional supplement.
There are people who love to eat big almond nuts at breakfast. Experts pointed out that morning to eat nuts is very nutritious, can eat all kinds of nuts, such as walnuts, almonds, hazelnut, amount to 1 or 1 hours after the shell is good.
Different people choose different breakfast
The expert points out, how much to eat breakfast should be based on age, occupation and health, people of different ages should be different for breakfast. The labor intensity of the people, should eat breakfast, morning to ensure strong physical work. If the elderly, eat a cup of milk, a small bowl of porridge for breakfast, an egg, 50 grams of Steamed Buns, mixing amount of vegetables and pickles, a seasoning is enough. A pupil and a cup of milk for breakfast, an egg, 50 ~ 100 grams or Steamed Buns bread, beans mixed with shredded vegetables, the amount of a pickle is also good. Children are the vigorous growth period, supplement rich in protein and calcium is important, so fat breakfast can be relatively more, on the one hand can prolong the time of food in the stomach, so that the children eat too much, on the other hand can meet the growth needs of the child. Children should eat a high sugar content of food, to prevent obesity and dental caries.
Adults need to provide enough energy for the body, diet should contain protein, vitamins, calcium, phosphorus rich, general food with milk or Soybean Milk.
Scientific breakfast will not make people fat
Some people never eat breakfast slowly changing habits to eat breakfast, but soon found themselves fat. Experts pointed out that the scientific and healthy breakfast will not make people fat, but is conducive to weight control. The situation is likely to appear fat because eating is not scientific. Eat three meals per day should be considered, eat a meal, will lose in the next meal. Many people may be due to increased intake of breakfast, lunch and dinner did not change the original intake, then the energy of the day will exceed the standard intake, fat also can hardly be avoided.。