How to eat healthy breakfast

　　1. Bread and milk family

　　Nutritional Trap: Blood sugar rises quickly and fatigue-prone bread, whether salty or sweet, contains a lot of fat, contains too much sugar, is exquisitely processed, and has low nutritional value. A breakfast that is too high in sugar will cause blood sugar to rise quickly and then drop quickly, which can easily lead to symptoms such as fatigue and lack of energy.

　　how healthy eat

　　1. Eat less stuffed bread, which has higher calories and fat content than white bread.

　　2. If you want to eat sweet bread, you may choose to spread 1 teaspoon of jam on whole wheat toast, but avoid spreading butter, peanut butter, etc. every day, otherwise it will increase the intake of trans fat.

　　3. A more appropriate choice is to sandwich a piece of low-fat cheese between two slices of toast and drink a bottle of low-fat milk or yogurt. For example, lettuce, tomato Eat it with , cucumbers, and the nutrition will be more balanced.

　　2. Shaobing and fried dough sticks family

　　Nutrition Trap: Too much fat, easy to gain weight. The calories of a sesame seed cake are about 230~250 calories, of which about 25% of the calories come from fat. Fried dough sticks are high-temperature fried foods. Not only are they high in fat and difficult to digest, but after the food is fried at high temperatures, nutrients will be destroyed and carcinogens will be produced.

　　How to eat healthily

　　1. It should not be eaten more than once a week, and the lunch and dinner of the day must be as light as possible. Do not eat fried, fried or stir-fried food.

　　2. Since breakfast lacks vegetables, the other two meals should be supplemented with more. You might as well choose the Shaobing with green vegetables.

　　3. It is recommended to drink clear soy milk without sugar, or only add a small amount of sugar to avoid eating too much sugar.

　　3. Porridge and side dishes

　　Nutrition Trap: Lack of protein and high sodium content. Although porridge and side dishes are not high in fat, the pickles, fermented bean curd, etc. that accompany the porridge are often too salty and have too high sodium content. Preservatives are added to processed foods, which can easily damage the liver and kidneys if eaten regularly. And this combination lacks protein.

　　How to eat healthily

　　1. Choose whole grain porridge, which is more nutritious and satiating than plain porridge.

　　2. When eating porridge, don’t just eat it with pickles. You can also eat it with a poached egg or a portion of lean meat to supplement enough protein.； It is best to add a plate of stir-fried vegetables, which will provide a balanced nutrition, and the potassium in vegetables can help the body excrete sodium.

　　4. Biscuits and snacks

　　Nutrition Trap: Lack of water and nutrients. Most snacks are dry food, which is not conducive to digestion and absorption for the human body in a semi-dehydrated state in the morning. Moreover, the main raw materials of snacks such as biscuits are cereals. Although they can provide energy in a short period of time, they will soon make the body feel hungry again. Eating snacks for breakfast can easily lead to nutritional deficiencies, physical decline, and various causes disease Invasion.

　　How to eat healthily

　　1. Don’t replace breakfast with snacks, especially don’t eat too much dry food.

　　2. If the breakfast of the day is too dry, you can add a cucumber.

　　5. Vegetables and fruits

　　Nutrition Trap: Too Low Calories Eating fruits and vegetables for breakfast may seem “healthy”, but breakfast is the source of energy for the whole day and requires staple food to provide calories. Fruits and vegetables contain too few calories, making you tired easily and making you hungry easily. If you do not eat staple food for breakfast for a long time, it will cause malnutrition and weaken various functions of the body. In addition, bananas, pears and other fruits should not be eaten on an empty stomach.