How to relieve gastrointestinal pressure after the holiday How to eat the first meal of office workers?
Breakfast experts share nutritious breakfasts to help you eat healthy and energetic.
At the beginning of the new year, Vientiane is renewed. As the starting point of the day's nutritional acquisition, breakfast is also the first stop for a reasonable diet to be active and healthy. The "Chinese Breakfast Nutrition and Health Model" proposes that breakfast should contain 25% to 30% whole food, and the energy provided should be equal to lunch and dinner. Therefore, breakfast should be full, and it is necessary to eat well, especially after the Spring Festival, what should I do if I want to "relieve greasy" and "recharge" my diet? Yangtze Evening News and Amway Nutrilite jointly launched the "Nutritious Breakfast Awakens Vitality for a Day" series of short**, inviting breakfast experts to share nutritious and easy-to-use breakfasts, so that a healthy life starts with a nutritious breakfast!
Planner: Liu Pu, Yu Dandan, Yangtze Evening News, Purple Cow News Reporter, Wang Menghang, Choreographer, Zhao Chen, Cameraman: Yu Fanghao, Editor: Huang Xian, Ma Bin, Cover: Feng Chenzhen.
Street interviews. I don't want to get up early to eat during the holidays, and there are mostly steamed porridges every day.
...... fried dough sticks + soy milk", "white rice porridge + pickles", "bread + coffee".The reporter interviewed on the street and found that many people's breakfast contains: steamed buns, porridge, fritters, etc., and matches them according to different scenes. During the Spring Festival, early snacks with heavy New Year's flavor are also included in the selection range, such as dumplings and glutinous rice balls; However, most people said that no matter what the holiday, they would prefer to sleep lazily than eat breakfast, and wake up with a "morning and lunch" meal.
Young Xiaomin told reporters that most of the people usually buy buns or bread outside for breakfast, but on the first day after the Spring Festival holiday, they should have a sense of ceremony, "adding a 'must-have for workers' American style to yourself." Aunt Zhang, a citizen who took her granddaughter shopping, said that children would make some noodles or small wontons for breakfast, and adults would buy some steamed buns or drink some porridge. When the reporter asked how to ensure balanced nutrition, she thought that it would be better to supplement an egg or milk.
The reporter interviewed Jin Hui, director of the Nutrition Department of Zhongda Hospital Affiliated to Southeast University, and learned that the breakfast that everyone often eats is actually unbalanced in terms of nutritional intake.
Porridge, buns, bread, etc., the main ingredient is carbohydrates, the diet is unbalanced, the nutritional intake is insufficient, on this basis, it is necessary to increase the appropriate amount of protein and vegetables; Secondly, the blood sugar rises relatively quickly after meals, which is not friendly to patients with chronic diseases, and at the same time, digestion and absorption are fast, the feeling of satiety is not strong, and it is easy to get hungry, and it is not friendly to weight control. Director Jin Hui emphasized that it is not a big problem to skip breakfast once or twice in a while, but not eating for a long time will increase the risk of gallstones and other risks, so it is recommended that everyone not only eat breakfast, but also pay attention to balanced nutrition. "The time for everyone to eat breakfast after the holiday can be adjusted according to the actual situation, generally before work or study1 1It is advisable to eat in 5 hours. ”
Recommended by experts. It can be done in 3 minutes to meet the nutritious breakfast of "greasy" after the holiday.
During the Spring Festival, many people have a heavy burden on their stomachs after eating big fish and meat, and they may find it difficult to adapt to work normally after the holiday. In addition, what should I do if I am short on time in the morning and don't want to eat casually? The reporter consulted a "breakfast expert" He Xianping, whose breakfast is not only loved by her family, but also has more than 10,000 fans on social platforms because of its simple production and rich nutrition. For office workers after the holiday, she especially recommends a fast, greasy and nutritious breakfast.
In the morning, you can prepare vegetables, fruits, oils, egg whites and other ingredients the night before, and put all the cleaned food into the wall breaker the next morning, add water and stir thoroughly. "It looks like a lot of stuff but only had to wait 3 minutes for a healthy breakfast to be ready. In her opinion, a nutritious breakfast should be more varied and easy to make.
vegetables such as raincoats, kale, spinach, lettuce; Fruits such as lemons, passion fruit, pineapples, strawberries, etc., these are common and like, and then add high-quality oils and fats such as omega-3, omega-6, omega-9 and high-quality protein, etc., a breakfast contains more than 12 kinds of ingredients, fruits and vegetables can relieve greasy, and at the same time, many types are nutritious, in line with the balanced diet of Chinese residents. He Xianping told reporters that she has been eating such breakfast for more than four years, and the biggest feeling is that she has become smoother and her body is lighter. Driven by her, the family also ate with her, which can be said to be suitable for all ages.
She also shared her breakfast experience on social platforms, which was deeply loved by office workers. "A lot of people don't dare to try it at first, thinking that it must not taste good when so many things are mixed together, but it actually tastes good and is rich in nutrients. Among her fans, some want to maintain their figure, some are prone to constipation, and the feedback is good if they insist on eating, and they are refreshing and clear the intestines. In addition, for the intake, He Xianping also intimately introduced, "Most people drink a large cup in the morning, but for people who exercise a lot, you can add a favorite thing to eat, such as big chicken legs, small wontons, etc., which can not only satisfy the appetite but also ensure nutrition." ”
Hot mom sharing. Being "woken up" by the fragrance, the baby can also be full of nutrition when he gets up early to go to school.
Children are picky eaters and like to eat out, which is also a headache for many mothers. After the Spring Festival holiday, the baby will also enter the learning state, how to grab the child's stomach from breakfast, and help healthy growth? Hot mom Chen Meixi has a lot of experience, "My son is a food lover, so I often have to change tricks to cook for him. Judging from the appearance, this hot mom can't tell her age at all, but she told reporters that in fact, she is 50+, and her child is currently studying outside, which is in a state of "liberation".
Talking about the breakfast experience, Chen Meixi, as a life expert, shared a nutritious breakfast that can "grab" the child's stomach, which is full of fragrance and "wakes up" the baby who likes to lie in bed in minutes. "The ingredients we need to prepare are shiitake mushrooms, shrimp slippery, diced vegetables, milk, bananas, hard-boiled eggs, etc. She says the recipe is simple: "Wash the shiitake mushrooms and remove the stems, then mix the shrimp slip and diced vegetables well and put them in the shiitake mushrooms, then add light soy sauce and pepper to taste." Finally, add olive oil to the pan, touch the slippery side of the shrimp wrapped in shiitake mushrooms to the surface of the pan, and press gently. Wait for about 3 minutes, often at this time the fragrance will come out. "At the same time, you can also do two things, one is to turn over the shiitake mushrooms, cover the pot, and simmer for 5 minutes; The second is to put milk, bananas, pineapples, boiled eggs, etc. into a juicer to make juice to make a nutritious shake. ”
Usually 15 to 20 minutes, the breakfast of "stuffed shrimp with shiitake mushrooms" and "milkshake drink" is ready. "For children, such a breakfast full of color and flavor can be described as full of 'power'. Chen Meixi said that many parents know that they need to consume protein for breakfast, but their children may not be able to eat fish and meat in the morning, so this dish is very suitable. In addition, the breakfast also contains vegetables, fruits, proteins, etc., which is delicious and nutritious. Speaking of "parenting", she also revealed a clever trick, "If you want your baby to get up early to eat, while ensuring nutrition every day, you can also let her choose a favorite category." ”
Expert advice: "Three minus" can help relieve gastrointestinal pressure after the holiday.
According to experts, if you want to eat a full and good breakfast, in short, you can start with food diversity. A nutritious breakfast should include 4 types of food: cereals and potatoes, such as steamed buns, flower rolls, rice, etc.; Meat and eggs, such as eggs, pork, chicken, beef, fish, etc.; milk legumes, such as pure milk, yogurt, soy milk, etc.; Fruits and vegetables, such as tomatoes, cucumbers, spinach, apples, bananas, etc.
The first thing to ensure in breakfast is to ensure that there are high-quality proteins, milk and eggs are the easiest**; It is also necessary to have an appropriate amount of carbs, such as buns and bread that everyone likes to eat; It is best to add some vegetables or fruits, dietary fiber, vitamins and minerals, etc. In this way, the nutrition of a breakfast is very comprehensive, basically containing the seven nutrients needed by the human body, and at the same time, it is also very full. Director Jin Hui emphasized that especially for the elderly, in addition to eating porridge in the morning, we must increase protein intake. "With the increase of age, the incidence of sarcopenia is higher after less exercise, and the better prevention strategy is to increase the intake of high-quality protein and moderate resistance exercise. ”
Regarding how to relieve gastrointestinal pressure after the holiday, Jin Hui said that everyone can follow the principle of "three reductions" and reduce salt, sugar and oil in a long-term diet. "First, try to eat less meat vegetables and greasy foods, and increase vegetables and fruits; Second, when cooking, reduce frying, braising and other methods, and eat more boiled and stir-fried food; Third, eat and move in a balanced manner, try to move as much as possible after eating, standing is better than sitting, and walking is better than standing. She also added two tips, "If you feel that everything you eat is greasy after the holiday, you can drink tea appropriately after meals, such as black tea and Pu'er tea; If your appetite is not good, you can fasting moderately, and the overall amount of food can be reduced by 1 3, but try to ensure a regular diet. ”
*: Yangtze Evening News.