What should sports people eat for breakfast? Here are ten foods to choose from.
A healthy breakfast must first meet energy needs. In other words, you should only feel a little hungry when you have the opportunity to eat the next meal. In addition, appropriate protein and fat can not only make you feel full for a longer period of time, but also help To prevent gallstones. It would be perfect to have some vegetables and fruits. If you don’t have the habit of drinking dairy products at other times, don’t forget it at breakfast.
Oats
Oats contain 66% carbohydrates, 17% protein, 7% fat, and are rich in dietary fiber, vitamin B1 and beta-glucan... It is a nutritious cereal. A randomized crossover design study published in May 2013 suggested that a diet rich in oats may have a mild lipid-lowering effect in patients with type 2 diabetes. Please be reminded to choose pure oats rather than oatmeal when purchasing.
Cookies
Biscuits often contain more than 20% fat and a lot of sodium. They are not very healthy staple foods. However, for people who are in a hurry, whole wheat biscuits can be said to be the healthiest among the biscuits. At least the dietary fiber content is higher. More, but remember to choose one with whole wheat flour first and refined sugar at the bottom of the ingredient list. There are also some biscuits on the market that contain dried fruits that have less fat, so you might as well consider them.
Milk
Milk is included in the dietary patterns recommended by China, the United States, and Harvard UniversityMore than one cup, because it is the most convenient and quick way to obtain calcium. If you have diarrhea and bloating after drinking milk, it is likely that you are lactose intolerant. You can choose yogurt or milk with meals, and take a small amount multiple times. Most people's symptoms can be relieved. (It’s true that people are worried about the quality of milk, but in fact the quality of dairy products is now at the highest level in history)
Ham
The protein of lean ham can often be close to 20%. A small slice can solve the problem of insufficient breakfast protein. The appropriate amount of fat can also help stimulate the gallbladder to discharge bile, thereby helping to prevent gallstones. However, ham is processed meat after all. Remember to look at the nutritional information on the food label and choose one with relatively low sodium content. As for ham that is red in color, it is likely to have more nitrites. It is recommended to eat less. It is generally recommended to limit the processed red meat to 100 grams a day. Within.
Eggs
An egg has about 90 calories, which is equivalent to one-sixth of a hamburger, but it is extremely rich in nutrients, especially protein, selenium, and vitamin B12, which all help to improve collective immunity. Lutein is also good for the eyes. As for the fact that one egg contains 240 milligrams, don’t worry too much. In view of the role of other ingredients, it is more beneficial than harmful for healthy people to eat one egg a day. If other protein sources are rich, it is more ideal to eat 4 to 7 eggs a week.
Sesame
Sesame is an excellent source of minerals, including calcium, iron, magnesium, and copper (but oxalic acid may affect calcium absorption). Sesame oil also contains lignans, but anyway, you need fat when spreading sauces. Directions, might as well use tahini instead.
Orange juice
A 248-gram cup of orange juice can meet 200% of the daily vitamin C needs, and it contains about 500 mg of potassium, which isFor people who eat too much processed food and consume too much sodium, a low-sodium, high-potassium diet may be better for heart health. Oranges are even better, and you can get more dietary fiber.
Jujube
Every 100 grams of jujube contains 69 milligrams of vitamin C (100 milligrams a day is enough for a normal person). Even if the sun-dried jujube loses a lot of vitamin C, it is higher than that of apples. The iron content is also richer than that of most fruits and vegetables, which is very suitable for women. Useful. It's just that three-quarters of dried dates are sugar and have high calories, making them suitable as condiments. As for people who already suffer from iron deficiency anemia, instead of eating a lot of dates, they should prioritize the intake of whole blood and lean meat. The absorption rate of iron in these foods is much higher than that of dates.
Tomato
Tomatoes can be used in breakfast sandwiches, or they are great on their own. Eating them cooked can provide you with the powerful antioxidant lycopene, while eating them raw can help supplement vitamin C. Compared with common fruits, the advantage of tomatoes is that the sugar content is only 2%-3%, which is suitable for people who want to lose weight.
Jam
Whether it is strawberry jam, blueberry jam or apple jam, although it contains a lot of sugar (you can also use sugar substitutes), it is indeed a type of food rich in antioxidants and dietary fiber. Anthocyanins and ellagitannins also have antioxidant properties. role. Compared with ordinary salad dressings, sesame sauce and jam are relatively healthy sauces.