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食疗养生须知 营养健康早餐应该遵守的七大原则!

来源:http://www.tianfangbaozi.com/ 日期:2021-01-14
1.早餐前应先喝水
1. Drink water before breakfast
很多人都没有养成早餐前喝水的习惯,总是一起床就洗漱,洗漱完了就享受早餐,有的甚至早餐中都没有多少水分,例如:一个馒头,或一个包子,或一个面包,还要拿着在路上边走边啃,试想一下,这样的早餐怎么会健康呢,尤其是一些女士,应该改掉这样的早餐习惯,否则会影响皮肤的光泽哦!
Many people don't form the habit of drinking water before breakfast. They always wash and gargle when they are in bed together and enjoy breakfast after washing. Some people even don't have much water in breakfast, such as a steamed bun, steamed bun or bread, and they have to chew while walking on the road. Just imagine, how can such breakfast be healthy, especially for some women, so we should change the habit Eating habits, otherwise it will affect the luster of the skin oh!
人经过一夜睡眠,消耗了大量的水分和营养,起床后处于一种生理性缺水状态。如果只进食常规早餐,远远不能补充生理性缺水。因此,早上起来不要急于吃早餐,而应立即饮500 800毫升凉开水,既可补充一夜流失后的水分,还可以清理肠道,但不要在吃早餐前喝较多的水。
After a night's sleep, people consume a lot of water and nutrition, and get up in a physiological state of water shortage. If you only eat regular breakfast, it is far from enough to supplement physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but drink 500 800 ml of cold boiled water immediately, which can not only supplement the water lost overnight, but also clean up the intestinal tract, but do not drink more water before breakfast.
2.每天早上都应该喝奶或豆浆,补充蛋白质和钙质
2. You should drink milk or soybean milk every morning to supplement protein and calcium
奶类除了提供蛋白质,还是很重要的钙质的主要来源。一天当中别的餐次较不容易摄取奶类,所以把牛奶当做每天早餐的饮品,比喝其他含糖饮料要营养得多。如果不喜欢喝牛奶或有乳糖吸收障碍,可以尝试多喝下自制的豆浆,对于东方女性来说,豆浆其实比牛奶更易吸收。
Besides providing protein, milk is also an important source of calcium. It's not easy to take milk at other meals of the day, so it's much more nutritious to take milk as breakfast drink than other sugary drinks. If you don't like to drink milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For Oriental women, soybean milk is actually easier to absorb than milk.
3.早餐热量不宜过多
3. Breakfast should not be too hot
早餐的摄取量依体型,年龄的不同会有些差异,不过,摄入400-500卡的热量是比较适当的,约占一天需要量的四分之一。但可以尝试多补充些糖类。
Breakfast intake varies with body type and age. However, it is appropriate to eat 400-500 calories, which accounts for about a quarter of the daily requirement. But try adding more sugars.
                           灌汤包加盟
4.早餐至少包含三大类食物
4. Breakfast includes at least three kinds of food
早餐的食物组合很多,但不要单吃一种营养素,至少要包含碳水化合物(如土司,馒头,稀饭),蛋白质(如蛋类,三文鱼,豆腐等),早餐奶,当然,如果能再加上些蔬菜,水果就更均衡了。
There are many food combinations for breakfast, but don't eat only one nutrient. At least it should contain carbohydrates (such as toast, steamed bread, porridge), protein (such as eggs, salmon, tofu, etc.), and breakfast milk. Of course, if you can add some vegetables, fruits will be more balanced.
5.早餐尽量清淡
5. Try to have a light breakfast
早餐过于油腻会造成胃肠的负担,而且还会导致高血脂。如果实在抵挡不住诱惑,一周一次也未尝不可。早餐还是比较适合清淡但营养全面的饮食,尽量少摄入油炸类食品。有的人早餐喜欢吃油条,其实未必不可,但一次不要吃太多,并尽量一周只食用一次。
Breakfast too greasy will cause gastrointestinal burden, but also lead to hyperlipidemia. If you can't resist the temptation, once a week is OK. Breakfast is more suitable for light but nutritious diet, try to eat less fried food. Some people like to eat fried dough sticks for breakfast. In fact, it may not be impossible, but don't eat too much at a time, and try to eat it only once a week.
6.早餐富于变化
6. Breakfast is full of variety
很少有人受得了每天都吃一样的早餐。其实只要多花些心思,做些不同的搭配,早餐可以有很多变化。鸡蛋可以水煮,油煎,或是清蒸……牛奶可以泡麦片,也可以泡饼干,甚至可以兑入米酒中……这样的安排可以摄取到不同食物,不同营养素,更易达到营养的均衡。只是千万不要将相忌的食材放入一起,那样对健康不利。
Few people can stand having the same breakfast every day. In fact, as long as you pay more attention and make some different collocations, breakfast can have a lot of changes. Eggs can be boiled, fried, or steamed Milk can be made into cereal, biscuits and even rice wine This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition. Just don't put the ingredients together, it's bad for your health.
7.早7点到8点吃早餐
7. Breakfast from 7am to 8am
医学研究证明,7点到8点吃早餐合适,因为这时人的食欲旺盛。早餐与中餐以间隔4 5小时左右为好。如果早餐较早,那么数量应该相应增加或者将午餐相应提前。
Medical research has proved that 7:00 to 8:00 breakfast is appropriate, because people have a strong appetite at this time. Breakfast and Chinese food should be separated about 45 hours. If breakfast is earlier, the quantity should be increased or lunch should be advanced accordingly.

食疗养生须知 营养健康早餐应该遵守的七大原则!

来源:http://www.tianfangbaozi.com/ 日期:2021-01-14
1.早餐前应先喝水
1. Drink water before breakfast
很多人都没有养成早餐前喝水的习惯,总是一起床就洗漱,洗漱完了就享受早餐,有的甚至早餐中都没有多少水分,例如:一个馒头,或一个包子,或一个面包,还要拿着在路上边走边啃,试想一下,这样的早餐怎么会健康呢,尤其是一些女士,应该改掉这样的早餐习惯,否则会影响皮肤的光泽哦!
Many people don't form the habit of drinking water before breakfast. They always wash and gargle when they are in bed together and enjoy breakfast after washing. Some people even don't have much water in breakfast, such as a steamed bun, steamed bun or bread, and they have to chew while walking on the road. Just imagine, how can such breakfast be healthy, especially for some women, so we should change the habit Eating habits, otherwise it will affect the luster of the skin oh!
人经过一夜睡眠,消耗了大量的水分和营养,起床后处于一种生理性缺水状态。如果只进食常规早餐,远远不能补充生理性缺水。因此,早上起来不要急于吃早餐,而应立即饮500 800毫升凉开水,既可补充一夜流失后的水分,还可以清理肠道,但不要在吃早餐前喝较多的水。
After a night's sleep, people consume a lot of water and nutrition, and get up in a physiological state of water shortage. If you only eat regular breakfast, it is far from enough to supplement physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but drink 500 800 ml of cold boiled water immediately, which can not only supplement the water lost overnight, but also clean up the intestinal tract, but do not drink more water before breakfast.
2.每天早上都应该喝奶或豆浆,补充蛋白质和钙质
2. You should drink milk or soybean milk every morning to supplement protein and calcium
奶类除了提供蛋白质,还是很重要的钙质的主要来源。一天当中别的餐次较不容易摄取奶类,所以把牛奶当做每天早餐的饮品,比喝其他含糖饮料要营养得多。如果不喜欢喝牛奶或有乳糖吸收障碍,可以尝试多喝下自制的豆浆,对于东方女性来说,豆浆其实比牛奶更易吸收。
Besides providing protein, milk is also an important source of calcium. It's not easy to take milk at other meals of the day, so it's much more nutritious to take milk as breakfast drink than other sugary drinks. If you don't like to drink milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For Oriental women, soybean milk is actually easier to absorb than milk.
3.早餐热量不宜过多
3. Breakfast should not be too hot
早餐的摄取量依体型,年龄的不同会有些差异,不过,摄入400-500卡的热量是比较适当的,约占一天需要量的四分之一。但可以尝试多补充些糖类。
Breakfast intake varies with body type and age. However, it is appropriate to eat 400-500 calories, which accounts for about a quarter of the daily requirement. But try adding more sugars.
                           灌汤包加盟
4.早餐至少包含三大类食物
4. Breakfast includes at least three kinds of food
早餐的食物组合很多,但不要单吃一种营养素,至少要包含碳水化合物(如土司,馒头,稀饭),蛋白质(如蛋类,三文鱼,豆腐等),早餐奶,当然,如果能再加上些蔬菜,水果就更均衡了。
There are many food combinations for breakfast, but don't eat only one nutrient. At least it should contain carbohydrates (such as toast, steamed bread, porridge), protein (such as eggs, salmon, tofu, etc.), and breakfast milk. Of course, if you can add some vegetables, fruits will be more balanced.
5.早餐尽量清淡
5. Try to have a light breakfast
早餐过于油腻会造成胃肠的负担,而且还会导致高血脂。如果实在抵挡不住诱惑,一周一次也未尝不可。早餐还是比较适合清淡但营养全面的饮食,尽量少摄入油炸类食品。有的人早餐喜欢吃油条,其实未必不可,但一次不要吃太多,并尽量一周只食用一次。
Breakfast too greasy will cause gastrointestinal burden, but also lead to hyperlipidemia. If you can't resist the temptation, once a week is OK. Breakfast is more suitable for light but nutritious diet, try to eat less fried food. Some people like to eat fried dough sticks for breakfast. In fact, it may not be impossible, but don't eat too much at a time, and try to eat it only once a week.
6.早餐富于变化
6. Breakfast is full of variety
很少有人受得了每天都吃一样的早餐。其实只要多花些心思,做些不同的搭配,早餐可以有很多变化。鸡蛋可以水煮,油煎,或是清蒸……牛奶可以泡麦片,也可以泡饼干,甚至可以兑入米酒中……这样的安排可以摄取到不同食物,不同营养素,更易达到营养的均衡。只是千万不要将相忌的食材放入一起,那样对健康不利。
Few people can stand having the same breakfast every day. In fact, as long as you pay more attention and make some different collocations, breakfast can have a lot of changes. Eggs can be boiled, fried, or steamed Milk can be made into cereal, biscuits and even rice wine This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition. Just don't put the ingredients together, it's bad for your health.
7.早7点到8点吃早餐
7. Breakfast from 7am to 8am
医学研究证明,7点到8点吃早餐合适,因为这时人的食欲旺盛。早餐与中餐以间隔4 5小时左右为好。如果早餐较早,那么数量应该相应增加或者将午餐相应提前。
Medical research has proved that 7:00 to 8:00 breakfast is appropriate, because people have a strong appetite at this time. Breakfast and Chinese food should be separated about 45 hours. If breakfast is earlier, the quantity should be increased or lunch should be advanced accordingly.