Breakfast is the first meal of the whole day. There has always been a saying among folks that "breakfast is gold, lunch is silver, and dinner is copper". According to a survey in the three first-tier cities of Beijing, Shanghai, and Guangzhou, the breakfast rate is as high as 74.8%~90.5%. Not only in our country, but also in foreign countries. For example, a typical Western breakfast is mostly a combination of whole-wheat bread and milk. If time is late, it will make sandwiches with coffee and so on.
But our country likes to eat traditional breakfast, such as fried dough sticks, oil cakes, tofu brain, wontons, or rice porridge and pickles. After their material life improves, many people will follow the Western style of breakfast. How to choose between these two breakfasts?
According to the standards put forward by the dietary guidelines for Chinese residents, breakfast accounts for 25% to 30% of the total energy provided by the three meals. Although not as exaggerated as everyone said, it is as important as lunch and dinner. As for Western breakfast or Chinese breakfast, which one should I choose? The main thing depends on the food combination. Most Chinese breakfast combinations, such as fried dough sticks with soy milk, are relatively simple in nutrition, lack the source of meat, eggs, and milk, and consume too much carbohydrates.
Most western breakfasts, such as whole wheat bread and coffee, are not fully nutritious, and because of the methods of baking sausage and toast, they are prone to carcinogens and nutrient loss. Is there the best of both worlds? In fact, there are several standards for healthy breakfast:
Breakfast cannot lack staple food. At this point, both Western and Chinese breakfasts can meet the conditions, but in order to prolong gastrointestinal fullness and reduce premature hunger, it is recommended that you choose whole grains rich in dietary fiber than the staple food of white rice and noodles Staple food. So that it won't be gobbled up at lunch, which is beneficial to people with weight loss and chronic diseases.
Fresh vegetables and fruits cannot be less. The task of breakfast is not only to provide energy, but also to provide a variety of nutrients. In order to meet the nutritional needs of the body, breakfast requires a variety of foods. A variety of fruits and vegetables are mixed together to provide the body with more vitamins and minerals.
High-quality protein cannot be less. To consume high-quality protein for breakfast, choose healthy eggs, milk, and nuts. According to adult health standards, adult men need to consume 60g of protein per day, and adult women should consume 50g of protein, which is conducive to the body's normal metabolic cycle and maintains the basis of life.
Choose less food with high fat. For example, fried dough sticks, oil cakes, or packaged biscuits, breads, puffed foods, etc., have low nutritional value and high carbohydrate content, which is not conducive to healthy balance.
Dear friends, what are the criteria for a healthy breakfast in your opinion? May wish to leave a message in the comments below and share it with our nutritionists.
