As the saying goes: “Eat early, eat less late”, nutritious breakfast is the beginning of a healthy life, but people always ignore it, either do not eat, or not delicious. One full mark breakfast should have five conditions, namely, starchy foods, high-quality protein foods, fruits and vegetables rich in dietary fiber and vitamin C, nuts, and healthy cooking methods. Based on these five aspects, I designed a score for a nutritious breakfast, with a score of 100 and a score of 60. Give it a point for your breakfast nutrition.

1. There are starchy staple foods in the breakfast. The total amount of 50 grams or more is obtained, and 20 points are obtained. One-third of them are grains or potatoes, plus 10 points.

Starch staple foods mostly refer to foods rich in carbohydrates, such as bread, steamed bread, oats, grains, etc., or beans rich in starch, such as red beans, mung beans, kidney beans, peas, etc., or they may be starch-rich potatoes. Such as potatoes, sweet potatoes, yams, taro and so on. The status of this type of food during breakfast is very important. Their main ingredient is carbohydrates. In the human body, carbohydrates can be converted to glucose, which is the body's most important source of energy. In addition, starchy staple foods are conducive to the secretion of digestive juices, promote digestion, and have a protective effect on the stomach and intestines. Whether it is bread, steamed buns, steamed stuffed buns, or steamed sweet potatoes, millet porridge, as long as there is one or two of them in the breakfast, we can effectively guarantee the efficiency of morning work.

2. More than 100 grams of milk, at least half of eggs, 20 grams of meat or fish, a cup of soy milk or a few pieces of tofu, the above high-protein foods, eat a kind of 15 points, eat two or more, get 30 points.

The quality and quantity of protein in food, and the proportion of various amino acids, are related to the synthesis and organization of various human proteins. Therefore, breakfast is best to have two kinds of milk, eggs, beans, which not only provide the body with enough protein, so that breakfast nutrition is more comprehensive, it can also delay the emptying speed of the stomach, extend the postprandial Satiety makes breakfast more "hungry." For example, if bread is digested fast, it will be much better if it is eaten with milk. One can only eat steamed bread and rice is easy to be hungry. If you add eggs, soy milk, cooked meat, and soy products, your satiety will increase.

3. There are vegetables for breakfast, 15 points; for fruits, 15 points; for both foods, 20 points.

If there is no fruit or vegetable in one meal, then the amount of dietary fiber is difficult to meet the needs of the body, and potassium, magnesium and other nutrients are difficult to reach balance. However, it is not an easy task for busy modern people to have fruits and vegetables in breakfast. In fact, eating bowls of vegetable salad, steamed buns, adding a few slices of lettuce and cucumbers to the bread, adding some vegetables when cooking, or eating fruits on the road is a simple and easy method.

4. There are nuts such as pine nuts and almonds for breakfast, and 15 points; for oilseeds such as peanuts and seeds, they have 15 points; both have 20 points.

If you want breakfast to reach 100 points, nuts are essential. Eating seeds, peanuts, and other nuts you eat while watching TV at night can be eaten in the morning. A spoonful of almonds, pine nuts, or peanuts can improve the quality of your breakfast and prevent obesity. In addition, nuts are rich in vitamin E and various minerals, which is good for heart health.

5. Use a fried cooking method, please deduct 15 points from the total score; if using barbecue or smoked cooking methods, deduct 15 points.

If your breakfast has fried and grilled smoked food, your breakfast quality will be greatly reduced. Deep-fried cooking methods not only destroy nutrients, but also produce a variety of substances that are harmful to health. Deep-fried foods such as fritters and fried cakes are high in calories, contain high amounts of oils and oxidants, and are prone to obesity. They are also “potential killers” of hyperlipidemia and coronary heart disease. Barbecued and smoked foods, especially meats such as bacon and smoked sausages, may produce carcinogens. Therefore, in order to protect food nutrition, it is best to choose steamed or boiled cooking methods.

6. Did not eat breakfast, get 0 points.

Many office workers do not eat breakfast for a long time due to tight morning hours. This practice not only reduces the efficiency of work, but more importantly it damages the body. The study found that eating breakfast for a long time will increase the risk of obesity, hyperlipidemia, and diabetes, and cause stomach problems, gallstones and other diseases, and it is also easy to accelerate aging.

For the busy modern people, in addition to the nutritional requirements of breakfast, you can also add some challenging conditions: delicious, stimulate the breakfast is not very strong appetite; have a sense of fullness, will not feel until 10 am Hungry; convenient and quick, you can eat in 15 minutes. Many people may shake their heads and say that such harsh conditions can really be done? The answer is yes. I recommend two quick and nutritious breakfasts for everyone. 1. Steamed bread sandwich. It is best to choose wholemeal steamed buns, cut the steamed buns into 4 pieces, apply a small amount of olive oil to the pan, transfer the small heat to the steamed buns, dry both sides and roast the incense, then chop the big almonds and wash the lettuce leaves. Drain. Apply a small amount of olive oil or peanut butter to the steamed buns, sprinkle with almonds and lettuce leaves, cover with another steamed bun, and finish with a glass of milk. This breakfast is delicious and full of satiety, especially suitable for autumn and winter season. 2. Soybean milk package package. Use black beans, soybeans, and black sesame to make grain soya-bean milk and boil an egg, plus two stuffed buns with fennel or eggs. If there is no time in the morning, these ingredients can be prepared the night before.

Breakfast is very important, nutritious breakfast is a good foundation for the day's activities. Here are some delicious breakfasts recommended by Xiaomei. The good life starts from the morning~

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