营养早餐有5个标准

俗话说：“早吃好，晚吃少”，营养早餐是健康生活的开始，但人们总是忽略它，要么不吃，要么不好好吃。一顿满分早餐应该具备5个条件，即有淀粉类食物、优质蛋白质类食物、富含膳食纤维和维生素C的果蔬、坚果和健康的烹饪方式。根据这5方面内容，营养专家范志红了一个营养早餐的评分，满分为100分，及格分数为60分，赶快给你的早餐营养打个分吧。 1、早餐中有淀粉类主食，总量吃到50克以上，得20分，其中1/3是杂粮或薯类，加10分。 淀粉类主食多指富含碳水化合物的食物，比如面包、馒头、燕麦、杂粮等，或者是富含淀粉的豆类，如红豆、绿豆、芸豆、豌豆等，也可以是富含淀粉的薯类，如马铃薯、甘薯、山药、芋头等。这类食物在早餐中的地位非常重要。它们的主要成分是碳水化合物，在人体中，碳水化合物可转化为葡萄糖，而葡萄糖是人体最主要的能量来源。此外，淀粉类主食有利于消化液分泌，能促进消化，对肠胃也有保护作用。无论是面包、馒头、包子，还是蒸红薯、小米粥，只要早餐中有其中一两样，就能有效保证上午的工作效率。 2、奶类100克以上、鸡蛋至少半个、肉或鱼20克，一杯豆浆或几块豆腐，以上高蛋白类食物，吃一种得15分，吃两种及以上，得30分。 食物中蛋白质的质和量、各种氨基酸的比例，关系到人体各种蛋白质的合成与组织更新。因此，早餐中最好有奶类、蛋类、豆类中的两种，它们不仅能为机体提供充足的蛋白质，让早餐营养更全面，还可延缓胃的排空速度，延长餐后的饱腹感，让早餐更“抗饿”。比如面包消化速度快，若搭配牛奶一起吃，就会好很多。单吃馒头、米饭容易饿，如果配上鸡蛋、豆浆、熟肉、豆制品，饱腹感就会增强。 3、早餐中有蔬菜，得15分；有水果，得15分；两种食物都有，得20分。 一餐中如果没有水果、蔬菜，其膳食纤维数量就很难满足人体所需，而且钾、镁等营养元素也很难达到平衡。但要忙碌的现代人做到早餐中有蔬果，也不是件容易的事。其实，吃碗蔬菜沙拉、馒头、面包里夹几片生菜、黄瓜，煮面时加些青菜，或把水果洗净带在路上吃，都是简单易行的。 4、早餐有松子、杏仁等坚果，得15分；有花生、瓜子等油籽类的食物，得15分；两者都有，得20分。 如果想让早餐达到100分，坚果必不可少。把晚上看电视时吃的瓜子、花生等坚果换到早上吃，1勺杏仁、松子或者花生就能提高早餐质量，还能预防肥胖。另外，坚果富含维生素E和多种矿物质，有利于心脏健康。 5、使用油炸的烹调方式，请从总分中扣15分；如果用烧烤或熏制的烹饪方法，扣15分。 如果您的早餐中有油炸和烧烤熏制的食品，那么你的早餐质量会大打折扣。油炸的烹饪方式不仅会使营养成分遭到破坏，还会产生多种对健康有害的物质。油条、炸糕等油炸食品热量高，含有较高的油脂和氧化物质，容易导致肥胖，也是高脂血症和冠心病的“潜在杀手”。烧烤熏制的食物，尤其是肉类，比如培根、熏肠等，可能会产生致癌物。因此为了保证食物营养，最好选择蒸或煮的烹饪方式。 As the saying goes: "eat early, late to eat less", breakfast nutrition for a healthy start in life, but people always ignore it, or do not eat, or not good to eat. A fullbreakfast should have 5 conditions, namely http://dmqzkfw.com/post/396.html starch class food, high protein food,rich in dietary fiber and vitamin C of fruits and vegetables, nuts and healthy way of cooking. According to the 5 aspects of content, nutrition experts Fan Zhihongdesign evaluation standard of a nutritious breakfast, out of 100 points, the passing score is 60 points, up to the breakfast you make a component. A starchy staple food, eat breakfast in 1, amount to 50 grams or more, 20 points,where 1/3 is the coarse cereals or potatoes, add 10 points. Starchy staple food refers to foods rich in carbohydrates, such as bread, Steamed buns, oats, grains, or www.zwwxzx.com starch rich beans, such as red bean, mung bean, kidney beans, peas, also can be the starchy tubers, such as potatoes, sweet potato, yam,taro. Status of this kind of food at breakfast is very important in. Their main component is carbohydrate, in the human body, carbohydrates can be converted into glucose, glucose is the primary energy source. In addition, starchy staple foodis conducive to the secretion of digestive juice, can promote digestion, but also has a protective effect on the stomach. Both bread, Steamed buns, steamed stuffed bun, or steamed sweet potato, Millet Congee, as long as the breakfast in the one or two, can effectively guarantee the morning's work efficiency. 2, milk 100 grams or more, at least half an egg, meat or fish 20 grams, a cup ofSoybean Milk or a few pieces of tofu, more high protein foods, eat a 15 points, eattwo or more, 30 points. The quality and quantity of various amino acids, protein in food ratio, related to thesynthesis and www.cdhzjsj.com organizational human protein update. Therefore, the best breakfastin two kinds of milk, eggs, beans, they can not only provide enough protein for body, make breakfast nutrition is more comprehensive, can delay gastric emptying velocity, extend the feeling of fullness after eating breakfast, let more "anti hunger".Such as bread digest quickly, if with milk eat together, it will be much better. Single eat Steamed buns, Steamed Rice hungry, if equipped with egg, Soybean Milk,cooked meat, bean products, satiety will increase. There are 3 vegetables, breakfast, 15 points; fruit, 15 points; two kinds of foodhave, 20 points. A meal without fruit, vegetables, the amount of dietary fiber is difficult to satisfy human needs, and potassium, magnesium and other nutrients is also very difficult to achieve balance. But to the busy www.ychpmm.com modern people do Vegetable & Fruit breakfast,also is not an easy thing. In fact, eating a bowl of Vegetable Salad, Steamed buns,bread clip pieces of lettuce, cucumber, thus add some vegetables, or fruits. To take on the road to eat, it is a simple and easy method. 4, breakfast with pine nuts, almonds and other nuts, 15 points; peanuts, melon seeds and seeds kind of food, 15 points; both, 20 points. If you want breakfast to reach 100 points, nuts essential. The night watch TV when eat melon seeds, peanuts and other nuts to eat in the morning, 1 tablespoonsalmonds, pine nuts and peanut can improve the quality of breakfast, but also the prevention of obesity. In www.bshaikuo.com addition, nuts are rich in vitamin E and a variety of minerals, is conducive to heart health. 5, use the way of cooking fried, please deduct from total 15 points; if cooking grilled or smoked, deduction of 15 points. If there are fried and grilled smoked your breakfast in the food, so your breakfastquality will be greatly reduced. Deep www.yigaofuzhuang.com fried cooking methods will not only make thenutrients destroyed, will produce a variety of substances hazardous to health.Deep-Fried Dough Sticks, fried cake, fried foods high in calories, containing high fat and oxidation of material, easily lead to obesity, is also a potential killer ofhyperlipidemia and coronary heart disease "". Barbecue smoked food, especially meat, such as www.516j.net Bacon, smoked sausage, may produce carcinogens. Therefore, in order to ensure food and nutrition, the best choice of steamed or boiled cooking methods.