breakfast egg and milk for nutrition 90% of people get it wrong
In your social circle, there are always two types of women who make you extremely jealous.
The first type is someone you can never match in your lifetime.
But for the second type, trust me, after reading today's article, you can achieve it too, and maybe even surpass them.
That's right, today I'll help you solve the age-old problem of 'What to eat for breakfast'.
Note, this time I'm mainly teaching you the principles—the rules of combination.
Once you learn them, you can have a different breakfast for 365 days, and you'll become the new ruler of your social circle.
Mornings are so rushed, how do I have time to mix and match? A bowl of noodles or two buns are enough, as long as I can fill my stomach.
For stressed-out office workers, breakfast is truly a comfort. It helps you shed the fatigue of the previous night, kickstart a vibrant day, and even improve your overall state.
A girl in our team used to eat the same breakfast every day: buns or rice noodles, and her complexion was dull.
After learning the combination methods, she became bright and energetic. Her husband even praised her: 'Your skin looks better!' This undoubtedly saved money on cosmetics!
It proves the saying: How you treat life is how life treats you.
Additionally, I'm considering publishing a super easy practical recipe after this principle article, so stay tuned!
Next, you will see:
1. Precautions before breakfast
2. How to combine a healthy breakfast
3. Breakfast misconceptions
1. Time: Half an hour after waking up
It's best to have breakfast between 6:30 and 8:30, taking 15-20 minutes to eat at home.
But what if I usually eat breakfast at nine?
You should still eat, but be mindful of the quantity. Eating too much can make you not hungry at noon, leading to overeating at dinner, which can cause weight gain. It's best to gradually adjust your breakfast time earlier.
2. Drink water before eating
Don't eat breakfast immediately after waking up; drink a large glass of warm water first.
After a whole night's sleep, your body loses water through skin and urine, leaving your blood in a dehydrated state.
Only by doing this can you talk about health maintenance!
3. Nutritional combination
Breakfast should be varied and reasonably combined, focusing on sufficient quantity and quality.
①In terms of quantity, breakfast should be filling.
Note, filling means just enough to sustain you through the morning, not overeating.
Let's talk specific numbers.
What are the downsides of not eating enough? It can lead to weight gain! Think about it, if you don't eat enough for breakfast, you'll inevitably eat more at lunch, which usually has higher fat content.
②In terms of quality, breakfast should be as diverse as possible.
'No noodles, no motivation?' 'I just love eating noodles in the morning?' Sorry, even if you earn 30,000 a month, you can't shake off that cheap vibe.
A truly high-class breakfast isn't about expensive ingredients but about variety. To mingle with the elite and dominate your social circle, remember this.
When it comes to a healthy breakfast, many people think having eggs and milk is enough, but it's far from it. Let me teach you the correct combination.
Starch
Starch is carbohydrates, usually the main food, and our primary energy source. So, fearing weight gain and skipping main foods for breakfast is definitely wrong.
But I believe 99% of you can manage this. Just note that having only porridge and buns is very monotonous.
Although there are two types, they are both main foods, which doesn't meet the requirement for food variety.
Also, people with diabetes should avoid this as it can raise blood sugar levels too quickly.
If the main food combination is monotonous, ensure the quantity is sufficient; if it's varied, be careful not to exceed the limit.
Eggs, milk, beans: Choose any two
These foods provide ample protein and can slow down stomach emptying, prolonging the feeling of fullness after a meal.
I can prepare eggs and milk, but how do I handle beans?
The simplest way is to use soy milk. Alternatively, you can cook red beans, green beans, and other grains into porridge using a pressure cooker set the night before.
If you're not afraid of trouble, you can stir-fry tofu or steam tofu in the morning.
Eat a moderate amount of meat
You can slice some meat, fish, or shred some meat.
Eating meat is too difficult for me. I don't have time to slice and cook meat.
Don't worry, you can still have meat-filled buns or dumplings.
Buy some at the supermarket on weekends or make them yourself and store them in the freezer. Steam them when you want to eat, but remember to reduce the amount of main food accordingly.
If your budget allows, eating salmon slices is a good choice. Slice them the night before, seal them in the fridge, and steam for 8 minutes in the morning.
The necessity of eating meat in the morning: The Chinese Dietary Guidelines recommend that women doing light physical labor consume 55g of protein daily, and men 65g.
Many girls don't meet this standard. If you don't distribute the pressure of eating meat to breakfast, you'll end up eating more at lunch and dinner, making your diet less balanced.
Shh, I know what you're thinking. As long as you don't eat a lot, you won't gain weight. Just choose lean meat.
Eat a small amount of nuts
Don't complain about the cost of nuts; there are many affordable options.
Nuts are rich in various minerals and vitamin E. Their unsaturated fatty acids are good for heart health.
Include vegetables and fruits
Fruits and vegetables provide abundant vitamins, minerals, dietary fiber, and natural antioxidants.
Those who constantly complain about constipation and blemishes, it's time to eat this way.
Eating fruit in the morning is fine, but isn't eating vegetables too much trouble? Washing, cutting, and cooking them takes time. Can I eat more fruit instead?
No, you can't. The types of vitamins, minerals, dietary fiber, and antioxidants in vegetables are different from those in fruits.Vegetables have more types than fruits, so they can't be replaced.
But as you said, eating vegetables in the morning is something 90% of people can't do. It's the hardest of the five points.
But do you know? The Chinese Dietary Guidelines recommend 300-500g of vegetables and 200-350g of fruits per person per day, but few people achieve this.
Especially office workers, who can't get enough vegetables at lunch, and it's hard to ensure enough fruit. If you leave the pressure of these amounts to dinner, it's hard to meet the standards and easy to overeat, increasing the risk of weight gain.
So, distribute it to the morning for a more balanced diet and easier to meet the standards!
Additionally, the dietary fiber and vitamins in fruits and vegetables will improve your skin, making them natural skincare products that are economical and practical!
So, start eating some vegetables and fruits in the morning. Once you meet the standards, even if you're just average, you can attend reunions without any pressure.
The principles of breakfast combination are explained. I know you won't remember, so here's a practical tip—a breakfast scoring table. Compare it with your usual breakfast to see how many points you get and how to improve.
Ideals are beautiful, but reality is harsh. As a lazy person, I still find it troublesome. Goodbye manually.
As an adult, can you stop indulging in your laziness? Do you know that making a hearty breakfast can foster family bonds?
Your child will love eating! Your maternal love will be fully expressed, and it can make up for not being able to spend time with your child due to work.
Your husband will suddenly praise you! Even a husband who never says sweet words will post your breakfast on social media, boasting 'I have a fairy wife,' and will be more generous with money.
Mother-in-law and daughter-in-law will get along! Your mother-in-law, who helps with the child, will break her prejudices against you and share with everyone that she has a good daughter-in-law. Mother-in-law conflicts? Nonexistent!
What, you're still single? Then you should love yourself and eat breakfast even more. Without cooking skills, how can you find a partner before your ex gets married? Without a healthy body to earn money, how can your parents proudly say 'has a house' at the matchmaking corner?
So, do you still have the nerve to be lazy? From today on, you are that exquisite fairy or handsome young man!
1. Only eating fruit for breakfast
Fruits are good, but you can't just eat them!
This is unhealthy, doesn't help with weight loss, and can even make you gain weight!
Eating only fruit for breakfast can lead to insufficient energy. Fruits mainly consist of water, sugars, minerals, and vitamins, lacking protein and fat.
This way, you'll get hungry easily and end up overeating at lunch, wasting your efforts.
Moreover, eating only certain fruits for breakfast can be slightly dangerous:
Note ①: A type of phenolic compound that gives astringent and puckering sensations.
2. Eating greasy foods like fried dough sticks and fried cakes
As a greasy middle-aged person, can you stop adding more grease to yourself? These fried foods lose a lot of nutritional value during high-temperature cooking and pose a cancer risk.
Don't think I'll stop nagging here, let's look at the data!
See, two fried dough sticks in the morning account for half of your daily fat intake.
Our fat intake is already excessive, and eating high-fat foods in the morning makes it harder to control oil, increasing the risk of obesity and other chronic diseases.
3. White porridge with pickles
I've mentioned before, this isn't a light diet. Pickles are too salty and high in sodium, increasing the risk of hypertension if eaten regularly.
It also leads to an unbalanced intake of nutrients. Porridge mainly provides carbohydrates, lacking protein, fat, and vitamins.
If you want to drink porridge, it's better to add lean meat and vegetables instead of pickles, and make it with mixed grains.
4. Using beverages as breakfast
Beverages can't be breakfast, that's common sense, but you might have done it, misled by advertisements.
Yes, many people treat it as breakfast.
But it's actually a dairy drink, with much less milk content than pure milk.
A bottle of XX drink only provides 227 kcal, far from the 540 kcal we need for a morning. Eating like this long-term can lead to malnutrition and high sugar intake.
5. Eating too much for breakfast
Hey, are you trying to become fat in one bite?
Breakfast is important, but don't eat too much!
Many people eat high-protein, high-calorie, and high-fat foods.
These foods not only make you gain weight but also burden your digestive system, making it hard to digest, which is counterproductive.
That's the end. Have you learned it? Hurry up and show off your breakfast!