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饮食养生:早餐 你每天吃对了吗

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。

Breakfast is more suitable for light but nutritious diet, try to eat less fried food.

食养传招 早餐是一天活力的泉源,太油、太甜、太咸的食物,吃了容易让人感到昏昏欲睡,所以在选择上,烧饼油条偶而换上馒头夹蛋,地瓜粥也可以取代薯条,来杯牛奶、优酪乳胜过奶昔,清粥宜配青菜少酱瓜,身体负担减少了,一天的开始更有朝气。

Breakfast is the source of vitality of the day. Food that is too oily, too sweet and too salty makes people feel drowsy. Therefore, in terms of choice, fried dough sticks are occasionally replaced by steamed bread with eggs. Sweet potato porridge can also replace French fries. A cup of milk and yogurt are better than milkshakes. Qingcongee is better to be served with vegetables and less pickled melons. The body burden is reduced and the beginning of the day is more vigorous.

但可以尝试多补充些糖类。

But try adding more sugars.

五壳根茎类不但含丰富的糖类,还可以快速提供人体所需要的基础能量,就像汽车必须要有汽油才能行走一般。

Five shell rhizomes are not only rich in sugars, but also can quickly provide the basic energy needed by the human body, just as a car must have gasoline to walk.

乳制品是高品质蛋白质的来源之一,同时含有丰富的钙质,一般常吃的食物中,没有一种钙质含量能与奶类相比。

Dairy products are one of the sources of high-quality protein, and they are rich in calcium. Generally, there is no calcium content in foods that can be compared with milk.

利用早餐时间来摄取奶类,像是一杯牛奶、羊奶、低糖优酪乳等都是很好的选择,奶类的钙质除了与骨骼发育有关之外,同时具有增进神经与肌肉对刺激的感应,换句话说,即具有稳定情绪之作用。

It's a good choice to use breakfast time to intake milk, such as a cup of milk, goat's milk, low sugar yogurt and so on. In addition to bone development, the calcium in milk can enhance the nerve and muscle response to stimulation, in other words, it can stabilize the mood.

7点到8点吃早餐 医学研究证明,7点到8点吃早餐最合适,因为这时人的食欲最旺盛。

7:00 to 8:00 breakfast, medical research has proved that 7:00 to 8:00 breakfast is the most appropriate, because people have the most appetite at this time.

早餐与中餐以间隔4—5小时左右为好。

Breakfast and Chinese food should be separated by about 4 & mdash; 5 hours.

一杯牛奶,两片蜂蜜烤吐司,两块煎培根,再加两个5分钟煎蛋……这样的一份早餐,既提供了一日所需的蛋白质,又可提供充分的钙质,营养全面。

A cup of milk, two pieces of honey toast, two pieces of fried bacon, plus two 5-minute fried eggs & hellip; & hellip;, such a breakfast not only provides the protein needed for a day, but also provides sufficient calcium and comprehensive nutrition.

营养早餐 另外,为大家推荐一周的营养美味早餐: 周日:芥末三文鱼将三文鱼200g两面都撒上少许盐,单面抹上芥末酱,放入冰箱中静置15~30分钟,使其腌制入味,然后在三文鱼有芥末酱的那面再铺上一层碎杏仁;烤箱175度预热5分钟,再将三文鱼放入抹有黄油的烤盘,上下火烤10~15分钟;生菜洗净撕碎,青、红、黄椒洗净切丝,放在盘底,把三文鱼块放在生菜和青、红、黄椒的沙拉上即可。

Nutritious breakfast in addition, we recommend a week's nutritious and delicious breakfast: Sunday: mustard salmon. Sprinkle 200g of salmon with a little salt on both sides, spread mustard sauce on one side, put it in the refrigerator for 15-30 minutes to make it salted, and then spread a layer of crushed almonds on the side of salmon with mustard sauce; Preheat the oven at 175 ℃ for 5 minutes, then put the salmon into the baking plate with butter, and bake for 10-15 minutes; wash and tear the lettuce, wash and shred the green, red and yellow peppers, and put them on the bottom of the plate. Then put the salmon on the salad with lettuce and green, red and yellow peppers.

健康食品比萨酱做法:准备好调味料;洋葱切碎,西红柿1个去皮切丁;锅里放加热黄油融化;放入洋葱炒香;放入西红柿丁继续不挺的翻炒,炒出汤后加入盐、鸡精,大火收干汤;炒好的比萨酱放量备用.比萨饼做法:准备好材料;火腿,广式香肠、蘑菇,洋葱,青椒切丁,用黄油略炒,玉米粒加水煮到沸腾捞起;比萨盘刷油;把面团擀成圆饼放在盘里,边上厚中间薄,用叉子在面饼上戳出小洞,抹上蛋青(防止湿料将面坯浸湿,就不脆了);铺上火腿,广式香肠,洋葱,青椒;烤箱210度预热5分钟,将比萨放入烤箱烤20~25分钟。

Methods of health food pizza sauce: prepare seasoning; chop onion, peel and dice tomato; melt butter in the pot; stir fry onion; stir fry diced tomato, add salt and chicken essence after the soup, and dry the soup over high fire; reserve the fried pizza sauce in large quantity; Dice ham, Cantonese sausage, mushroom, onion and green pepper, stir fry with butter, boil corn kernels with water until boiling; brush oil on the pizza plate; roll the dough into a round cake and put it on the plate, thick on the side and thin in the middle; poke a small hole in the cake with a fork and apply egg white (to prevent the dough from being soaked with wet materials, it will not be crispy); spread ham, Cantonese sausage, onion and green pepper; Preheat the oven at 210 ℃ for 5 minutes, and put the pizza in the oven for 20-25 minutes.

“五”指每日摄取500克蔬菜及水果,对预防高血压及肿瘤至关重要。

&"Five" refers to the daily intake of 500 grams of vegetables and fruits, which is very important for the prevention of hypertension and cancer.

“红”指每日可饮少量红葡萄酒50—100毫升。

&"Red" refers to drinking a small amount of red wine 50 & mdash; 100ml every day.

每日进食1至2个西红柿。

Eat 1 to 2 tomatoes a day.

“黄”指黄色蔬菜,如胡萝卜、红薯、南瓜等,对儿童及成人均能提高免疫力。

&"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, etc., which can improve immunity of children and adults.

“绿”指绿茶及深绿色蔬菜。

&"Green" refers to green tea and dark green vegetables.

具有防感染、防肿瘤的作用。

It can prevent infection and tumor.

“白”指燕麦粉或燕麦片。

&"White" refers to oatmeal or oatmeal.

食燕麦对糖尿病患者效果更显著。

The effect of eating oats on diabetic patients is more significant.

“黑”指黑木耳,有助于预防血栓形成。

&"Black" refers to Auricularia auricula, which helps to prevent thrombosis.

适量运动三五七。

Moderate exercise 357.

“三”指每次步行30分钟3公里以上。

&"Three" refers to walking more than 30 minutes and 3 kilometers each time.

“五”指每周至少有5次的运动时间。

&"Five" refers to exercise at least five times a week.

“七”指中等度运动,即运动到年龄加心率等于170。

&"Seven" refers to moderate exercise, that is, exercise to age plus heart rate equal to 170.

戒烟限酒。

Quit smoking and limit alcohol.

以每日酒精量不超过15克为限。

It is limited to 15 grams of alcohol per day.

心理平衡。

Psychological balance.

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