11个早餐建议

一定要吃早餐 早餐是一天三顿饭中最重要的一顿。原因非常简单：每天夜晚，身体都要消耗能量。这时人体不得不动用它的储备能。因此，早上起床之后，自然需靠含有丰富碳水化合物的早餐来重新补充储备能。不吃早餐，你就不可能获得新的活力从事工作。 此外，如要减肥，就更不应不吃早餐。因为到午餐时，才补偿未吃的那顿早饭，你势必吃得过饱，而影响减肥效果。 要吃脂肪少的早餐 女性早餐越来越倾向选择含脂肪少的食品。她们更喜欢吃谷类食物。从营养观点出发，对这一趋势应予以提倡。举例来说，涂有黄油、果酱和奶酪的小面包，另加一个鸡蛋的早餐所含的脂肪量比全脂牛奶、水果和谷类食物的早餐脂肪量高约7倍。 谷类早餐应受青睐 一顿好早餐应包括这样三件东西：谷类食品(如未去麦的粗面粉面包、八宝粥、黑米面包、窝窝头、茴香菜包等)水果和奶制品。最好喝含脂肪少的牛奶。谁吃这样的早餐，谁就一箭三雕；丰富的碳水化合物，少脂肪，丰富的维生素和矿物质。 提醒：油条加豆浆 早餐的5大典型错误 早餐吃面包 危险相当高 注意摄取维生素、叶酸和铁 25-40岁的女性的早餐应至少满足其50%的日维生素和叶酸，特别是维生素C和铁的需要量。当今，大多数女性都没有从食物中摄取足够的铁和叶酸。如有可能，可从午餐和晚餐予以补充。肉、内脏、小米、茴香可满足人每日所需的10至18毫克铁的需求量。维生素B则可从瘦肉、鱼、肝、全麦面包、土豆、花生等食物中摄取。 不要过多摄入脂肪 一般来说，女性要控制总热量的摄入，减少脂肪摄入量，少吃油炸食品，以防超重和肥胖。脂肪的摄入量标准应为总热能的20%至25%，但目前很多女性已超过30%。如果脂肪摄入过多，则容易导致脂质过氧化物增加，使活动耐力降低，影响工作效率。 失眠、肤色暗淡的女性 虫草老龟汤：冬虫夏草与老龟一起饮用，有健脾、安神、美白皮肤的功效，是白领女性四季适宜的补品。 脾胃不强，火气很大，满脸痘痘的女性 土茯苓老龟汤：清热解毒健脾胃。土茯苓的味道比较重，所以在烹调时应用一些调味品来调解味道。 工作太忙、压力太大的女性 西洋参甲鱼汤：这个汤品对于那些工作繁忙、压力过大的白领女性特别适合，可以补气养阴、清火除烦、养胃。 秋冬干燥，肺热、咳嗽多痰的女性 虫草煲水鸭汤：主要作用是补肺益肾、止血化痰，但中医讲究鸭肉属凉性，所以更加适合夏季食用。另外要注意，脾胃虚寒和胃溃疡的人最好不要食用，以免适得其反。 月经不调，皮肤粗糙的女性 红枣乌鸡汤：红枣自古以来是补血佳品，而乌鸡更能益气、滋阴，特别适合女性朋友，对于月经紊乱有一定疗效，经常食用还能美容。 压力性头痛的女性 天麻乳鸽汤：天麻对于头疼眩晕、肢体麻木效果特别好，而乳鸽营养丰富，口感滑嫩，所以深受用脑过度的女性朋友的青睐。 Must eat breakfast Breakfast is the most important three meals a day in a meal. The reason is very simple: every night, the body http://hitjob.net/post/481.html needs to consume energy. When the body has to useits reserves to. Therefore, after getting up in the morning, natural need to rely oncarb rich breakfast to the supplementary reserve. Don't eat breakfast, you will not be able to obtain new vitality to work. In addition, if you want to lose weight, should not have breakfast more. Because to lunch time, just compensation www.hjmgyt1.com has not eaten the breakfast, you will eat too full, and affect result reducing weight. Eat less fat breakfast Female breakfast more and more inclined to choose less fat food. They are morelike to eat cereal. From the point of view of nutrition, this trend should beadvocated. For example, coated with www.wxgs7.com butter, jam and cream buns, the amount of fatplus an egg breakfast contains about 7 times higher than the amount of fat, whole milk, breakfast of fruit and cereal. Breakfast cereals should be favored A good breakfast should include such three things: Cereal (such as not to wheatsemolina bread, rice pudding, black bread, buns, cumin coriander package) fruit and milk products. It is best to drink containing less fat milk. Who eat such a breakfast, who is to kill three birds with one stone; rich www.hitjob.net carbohydrate, low fat, rich in vitamins and minerals. Reminder: 5 typical errors Deep-Fried Dough Sticks Soybean Milk breakfastbreakfast with bread very high risk Pay attention to intake of vitamin, folic acid and iron 25-40 year old female breakfast should meet at least 50% of its daily vitamins andfolic acid, especially the need quantity of vitamin C and iron. Today, most women don't get enough iron and folic acid from food. If possible, can be added from lunch and dinner. The meat, viscera, millet, fennel and can meet the demand of 10 to 18 mg of iron man need daily. Vitamin B can be get from lean meat, fish, liver, whole wheat bread, potatoes, peanuts www.dmqzkfw.com and other food. Not too much fat intake Generally speaking, women must control the total caloric intake, reduce fat intake,eat less fried food, to prevent overweight and obesity. Fat intake should be as the total energy of 20% to 25%, but many women have more than 30%. If the excessive intake of fat, can easily lead to lipid peroxide increased, the activity reduced endurance, affects the working efficiency. Insomnia, dark woman Cordyceps Laogui soup: Cordyceps sinensis and turtle drink together, spleen,soothing, whitening the skin effect, is the white-collar female tonic suitable for four seasons. The stomach is not strong, very angry, face acne in women Soil Fuling turtle soup: detoxification of spleen and stomach. Tuckahoe tasterelatively heavy, so the cooking application some spices to taste mediation. Work too busy, too much pressure on women American ginseng turtle soup: this soup for those busy, too much pressure white-collar women especially, can www.xzyymgw.net be invigorating qi and nourishing Yin, clear fireChufan, yangwei. Autumn and winter dry, lung heat cough, female Cordyceps burning duck soup: the main role is invigorating lung and kidney,bleeding phlegm, but Chinese medicine stresses duck is cool, so more suitable for summer consumption. Also note that, deficiency cold of spleen and stomach and gastric ulcer person is best not to eat, so as not to run counter to one's desire. Irregular menstruation, rough skin of women Red dates soup: red dates is the blood product since ancient times, and more Yiqi Wuji, nourishing Yin, especially for female friends, have certain curative effect for menstrual disorders, regular consumption of beauty. Female stress headache Gastrodia pigeon soup: Gastrodia elata is particularly good for headaches and dizziness, numbness of the limbs, and the pigeons and rich nutrition, taste Huanen,so by the brain excessive female friends favor.