Do you have healthy breakfast habits? Do you think that "bread + milk" is sufficient for breakfast? What should you eat for a more nutritious breakfast? Here is what you need to know about healthy breakfast knowledge.
One-third of your daily protein should come from breakfast. Protein in the human body is constantly being updated and transformed. In an adult's body, about 300 grams of protein need to be renewed daily. Of these 300 grams of re-synthesized protein, some comes from the breakdown and conversion of the body's own proteins, while the other part must be supplemented from the daily diet. About 30% of the human body's daily energy requirement comes from breakfast.
Referring to the Chinese Nutrition Society's recommended daily protein intake for Chinese adults (sedentary individuals)—75g/day for men and 65g/day for women, it can be calculated that breakfast should provide about 30% of that amount, which is close to 21 grams of protein.
The quality of breakfast protein matters. A qualified nutritious breakfast should follow the "Four Food Elements" (grain energy, protein nutrition, fruit and vegetable essence, and the moisture and calcium from soy milk or milk), paying attention to proper pairing, such as with eggs, beans, or a small amount of meat, poultry, or fish. At the same time, since lighter food better suits the body's physiological condition in the morning, to achieve a 21-gram protein intake, you can consider supplementing with eggs, beans, or nutritional health products rich in isolated soy protein.
Breakfast must include staple foods. Breakfast is the meal of the day least likely to be converted into fat, so it is essential to consume staple foods. The calories supplied by breakfast account for 30% of the day's total, which is mainly provided by these staples. A lack of carbohydrate-based staples can lead to malnutrition. You should eat some starchy foods; grains are quickly broken down into glucose after absorption, correcting post-sleep hypoglycemia. However, grains are digested quickly, and you may feel hungry after 2-3 hours. Therefore, it is also necessary to consume an appropriate amount of foods rich in protein and fat, such as eggs, meat floss, and soy products.
Fried dough sticks at most once a week. Leftover vegetables may produce nitrites, which are extremely harmful to health. Don't be reluctant; throw them away. Other leftover meals stored in the refrigerator must be reheated. Additionally, if fried dough sticks with soy milk is your favorite breakfast, be mindful. This combination is low in nutrients, and fried, pan-fried, or stir-fried foods are significantly high in calories and fat. Eating this long-term is very detrimental to your health, so it should not be consumed more than once a week.