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What nutrition to eat for breakfast and lose weight?

29 People involved  2021年04月14日 17:03  classification : What to eat to lose weight  comment

The season of the year is the spring and the season of the day is the morning. It is said that you should eat well for breakfast, eat well at noon, and eat less at night. Then how about eating well for breakfast? What nutrition to eat for breakfast and lose weight? Let’s take a look with the editor below!

1. How to eat a nutritious breakfast

1. Drink a large glass of water after washing

Reason: Replenish the lost water and clean the intestines.

How much water is appropriate: You can't drink too much, 500~800ml is the best.

2. Control heat

The best calorie intake for breakfast is a quarter of the day, about 400 to 500 calories. You can choose porridge, steamed bread, oats, whole wheat bread, etc. as staple foods, and choose milk or soy milk to supplement protein appropriately.

3. Mainly light

Breakfast should be clear porridge with vegetables, pickled cucumbers, etc., because the stomach in the morning after a night of vacancy can not use too greasy and heavy things to stimulate it!

4. When is the best time to have breakfast

Scientists say that breakfast, appetite, and digestion are the best! So 4-5 hours between breakfast and lunch is best.

2. Nutritional recommendations for breakfast

1. Milk

Milk is rich in protein and calcium, as well as trace elements such as sugar, fat, and amino acids. The nutrients contained in milk are very close to those required by the human body. Therefore, milk is an indispensable food for breakfast. People can choose to shed finger milk.

2. Eggs

Eggs are rich in cholesterol, protein and amino acids. They are rich in nutrients and the amino acid ratio of egg protein is very suitable for human physiological needs. An egg every day for breakfast can not only effectively supplement the nutrients required by the human brain, but also nourish the yin and dryness, nourish the mind and calm the nerves.

3. Fruit

Fruits contain a lot of vitamins and dietary fiber, which can help human digestion. For example, bananas have a laxative effect, water-tight peaches, navel oranges, etc. have potassium-supplementary effects. Various fruits have their own effects, so be sure to do it every morning. Eat a fruit.

4. Greens

Green vegetables contain a large amount of carotene and vitamin C, which can promote the metabolism of human skin cells and have anti-aging effects. Because green vegetables contain low calories, it is also conducive to Weight loss. At the same time, the presence of vitamin C makes green vegetables anti-cancer and anti-cancer The effect of eating green vegetables can also maintain skin elasticity and reduce wrinkles.

5. Whole wheat bread

Whole wheat bread refers to bread made of whole wheat flour without removing the outer bran and wheat germ. It is rich in crude fiber, vitamin E, zinc, potassium and B vitamins. After the human body digests and absorbs overnight, the stomach and intestines are basically in place. In an empty state, nutrient-rich whole-wheat bread for breakfast is more conducive to body absorption, and it is also conducive to the maintenance of women's skin.

6. Soy milk

Soy milk is not only rich in plant protein needed by the human body, but also contains vitamins B1, B2, calcium, iron, etc. The content of calcium far exceeds other dairy products. Drinking more soy milk can prevent Alzheimer's disease, prevent asthma, and regulate endocrine. Disorders and delays aging.

3. What to eat for breakfast and lose weight

1. Whole wheat bread + soy milk

Weight loss breakfast should also take in adequate nutrition, eating two slices of whole wheat bread can meet the body's need for calories, and then add a cup of hot soy milk to supplement protein. Whole wheat bread and soy milk are not high in calories, so there is no need to worry about your intake of too many calories.

2. Oats + milk

The dietary fiber rich in oatmeal is easily absorbed by the human body, and its calories are also very low. It is a good food material that is conducive to Weight loss. Brewing oatmeal with hot milk is both nutritious and weight loss.

3. Honey water + boiled eggs

Boiled eggs are low in calories and rich in protein, which can meet the protein nutrition the body needs. Drink a cup of honey water to promote gastrointestinal motility, detoxification and weight loss.

4. Vegetable juice + whole wheat toast

Squeeze vegetables such as carrots or tomatoes into juice for drinking, which can supplement vitamins and dietary fiber, and it is best to pair with low-calorie whole-wheat toast.

5. Soy milk + protein powder + ham bread

Make a cup of soy milk and add a spoonful of protein powder and mix well. Pair with whole wheat bread and homemade ham bread with nonfat ham slices. Protein powder makes you more energetic and contains phytoestrogens.

6. Tomato Egg Soup + Toast

Slightly fry fresh tomatoes with a little olive oil, add appropriate amount of water to boil, add eggs to taste; just bake 2 slices of whole wheat bread.

7. Japanese-style miso vegetable tofu soup + 2 hand-rolled sushi

Add your favorite vegetables to the tofu, boil it, add the Japanese-style miso sauce, and make a delicious breakfast soup that doesn’t make you fat. This breakfast combination is multi-fiber, low-calorie, Japanese-style miso is a Japanese homemade seasoning, rich in protein, low fat, suitable for long-term consumption.

8. Boiled corn + mung bean porridge + pickles

The corn and mung bean porridge are cooked ahead of time. Get up in the morning and heat it up in the microwave. Eat half a corn, and just drink a bowl of mung bean porridge with pickles to clean up the stomach.

9. Fried egg sandwich + vegetable juice

After the eggs are fried, take two slices of whole-wheat sliced ​​bread, add ham, lettuce and defatted salad dressing to your taste. Mix different juices with seasonal fruits. Fresh orange carrot juice, melon and apple juice, pure kiwi juice, and pure cucumber juice are all good choices, helping to remove toxins from the body and enhance metabolism.

10. Black rice porridge + oatmeal buns

It is good to eat some coarse grains in the morning, but do not put sugar in it, just a small amount of rock sugar. This will not gain weight, but also help your own nutrition absorption, and this combination is low-calorie, weight loss MM can be eaten with confidence. This kind of breakfast is not easy to get fat.

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source:Healthy weight loss(246717110@qq.com),Please keep the source and link for reprinting

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