All say".Breakfast is eaten like an emperor, lunch is eaten like a commoner, and dinner is eaten like a beggarThen some people may be curious, what does the emperor usually eat in the morning?
The emperor's breakfast can be described as extremely rich, and the table full of delicacies are carefully prepared by the concubineTwenty dishes, four main dishes and two soups。The purpose of such a sumptuous delicacy is not to show the emperor's taste, but to cover up his true preferences, so as not to become an opportunity for others to poison him!The emperor tasted every dish lightly, and it was okayDiversification of food intake is achieved.
Although we do not have the honor of an emperor, it does not prevent us from tasting food as an emperor.
How to do 100 points
Many breakfasts are judged to be substandard mainly because of themToo monotonous。Many elderly people are Xi eating porridge with pickles for breakfast, and this combination can only score 20 points. Porridge is rich in carbohydrates, which can cause a rapid rise in blood sugar。And pickles, although they taste good, have long lost the nutritional value of vegetables, and at the same time it'sThe salt content is also exceeded
Therefore, breakfast options should be rich and varied, both nutritious and health-friendly.
If breakfast is rated on a scale of 100, that'sThe energy percentage of breakfast is 50 points, and the composition of the food is 50 points
Knock on the point!
Energy calculations. Emerald flowers are 16m, 50kg light manual labor girl
The energy she needs for a day is:
(160-105) 30 = 1650 kcal
Average distribution of three meals: 1650 3 = 550 kcal
That is, you need to eat 550 kcal for breakfast.
Here it is:500 kcal breakfast recipe a week, the partner you want can take a screenshot and save it
Protein is important
Protein is the most indispensable thing in breakfastThink about your workload in the morning, and all the activities you doConsumes a variety of amino acids, only by eating enough protein, will you not be so hungry so easily.
So how much protein is the right amount to eat in the morning?
Knock on the point!
Protein intake.
Protein mass required in one day = per kilogram of body weight (1 12g）
1.Cuihua needs to eat 50 60g of protein a day, so take an average of 55g.
Protein is also divided into plant protein and animal protein, and it is generally best to consume half of each day a day. ）
2.Protein for breakfast = 275÷3=9.2g
If you had eaten very lightly the night before, without meat, eggs, milk, and fish, then breakfast was responsible for half of the protein. ）
3.One egg contains 6 7g of protein, 100ml of milk contains 3g of protein, and the protein content of pure lean fish is 17% to 20% of the weight
In other words, Cuihua eats an egg in the morning and drinks 100ml of milk, and the protein intake is enough.
If you want to change the taste, you can choose from the following categories.
Breakfast can't be without carbs
In addition to being high in protein, you also need enough carbs for breakfast!
After a night's rest,The body's glucose reserves have been depleted, and the brain is in an extremely weak state. If you replenish enough carbohydrates in time in the morning,Not only does it provide the liver with the liver glycogen it needs, but it also provides an energy base for the rest of the morning
Knock on the point!
Carb head. In the selection of carbs, there are three principles:
1.Coarse grains (whole wheat bread, corn, various potatoes) Refined white rice flour
2.Stuffed (buns, dumplings, meat buns, finger cakes) without filling
3.High-quality carbs Inferior carbs
Oils and fats are also essential nutrients for us, among themNuts are excellent for good fats。Every dayJust a small handful of nuts in the morning, you can fully satisfy the body's pairsUnsaturated fatty acidsbut also to bring a feeling of satiety, so you can easily enjoy the day.
Fruits and vegetables are indispensable
Finally the breakfast bonus - vegetables and fruits.
Fresh vegetables and fruits are rich in vitamins and dietary fiberIf you have plenty of time in the morning, you canHomemade vegetable salad, salad with cold vegetablesWait. If you are in a hurry in the morning, you can also eat somecherry tomatoes, blueberries, fruit cucumbersand other easy-to-clean vegetables and fruits.
However, most vegetables do not contain sugar, so they are healthier than fruits
Okay, that's all for a perfect breakfast, have you learned?