Bread + coffee, fail! "Super Breakfast" balanced 4 combinations

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If you don't eat breakfast at a fast food restaurant or coffee shop, but at a convenient supermarket, you can follow the talent to get these four combinations.

Walking into convenience stores in the morning, I always see long queues of people holding salads, rice balls, buns... Or a cup of coffee, and I'm gonna take it to work.

Everyone knows to eat a good breakfast, but the problem is that people are very busy these days. They catch up with work and school in the morning, so they don't have time to prepare a breakfast. Eating at home leisurely has become one of the convenient choices.

However, nutritionists point out that the problem with buying breakfast for ordinary people is "not balanced enough." The big principle must be "carbohydrate + protein", if more particular, it is best to be more rich in vitamins and minerals of food; but most of the choices we fail, the most common is bread and coffee, only eat carbohydrates.

In convenience stores, there are many staple foods, including bread, steamed buns, rice balls, bagels, etc., which are all sources of carbohydrates. If you want to build a qualified breakfast combination, the most important thing is to choose drinks carefully.

For example, oatmeal milk, which many people choose, may be because of its cholesterol-lowering health. But in fact, oatmeal milk is still carbohydrate, and the portion of oatmeal milk alone is almost equal to half a bowl of rice (30 grams). In order to avoid excessive carbohydrates, it is necessary to eat half a bowl of rice in the other two meals, especially Chao Qiang, a nutritionist at Mackay International Hospital.

Make no mistake, rice milk is also a carbohydrate.

For breakfast, nutritionists and physicians recommend low-fat milk or sugar-free, low-sugar soy milk. Tea eggs are also good, but Shuanghe Hospital community medical department director Zhu Nianfeng reminds, there are cholesterol doubts, to reduce, egg yolk intake will be controlled in 3~5 a week.

Beware of sugar traps. "High sugar will increase calories," Zhu Nianfeng reminds people who want to lose weight, breakfast calories should be controlled at 300 to 400 calories, juice, yogurt, flavored milk should be careful, like a bottle of plain yogurt (236cc), contributed sugar, fat, and 172 calories.

Wu Ying-jung, executive director of the Taiwan Nutrition Foundation, says convenience stores now offer convenient fruit, cut or whole, so buy a packet and eat it at the company.

Zhao Qiang also observed an "imbalance" phenomenon that made him shake his head. Many people may be in order to lose weight, breakfast only took a box of salad to pay,"this is very easy to lack energy, but more quickly hungry." Salad is indeed healthy, but still have to match protein and carbohydrates, you can choose tuna salad, for example, and buy milk, soy milk, you can get protein, supplement essential amino acids, help metabolism, maintain clear thinking. Bring some cookies with you, and you can supplement carbohydrates, help stabilize your mood and feel full.

Even if all nutrients are matched, but also take into account the amount, so learn to see the food label is very important, for example, containing 7~8 grams of protein meat, fish, beans and milk food is a portion, every 10 kilograms of body weight needs 1 portion of protein, so 50 kilograms of people, a total protein intake of 5 portions a day, that is, 35~40 grams; staple food (carbohydrate) conversion method is every 70 calories a portion. Zhao Qiang encouraged everyone to keep the packaging bag, convenient to do diet records, but also can compare what to eat every day.

the selection of experts

Maggie (Host of "Maggie Magic Cuisine" on Travel Life Channel, Executive Chef of L'olivier Olive Restaurant)

Corn tin + yogurt, you can sprinkle a little bit of whole wheat biscuit cubes

In fact, it is not necessary to stick to the collocation of super finished products. With the ingredients that can be bought in supermarkets, it is still easy to prepare a delicious breakfast.

Maggie often visits hypermarkets and supermarkets looking for creative ideas. She offers a simple recipe: Maybe you have leftover cans of corn or graham crackers at home (you can buy them at supermarkets). Pour the corn into the yogurt bar and crumble a few graham crackers to make a taste. It takes only a few seconds to finish.

And another delicious breakfast for you. Also crumble whole wheat crackers or digestive cakes into low-fat milk, just like cereal soaked in milk, and even sprinkle some dried almonds and cranberries for flavor. No one will think that your breakfast flavor is actually finished with super food.

Zhu Nianfeng (Director of Taiwan Obesity Medical Association and Director of Community Medicine Department of Shuanghe Hospital)

Salad (with potato or pasta)+ low fat milk

Because clinical practice often helps weight loss patients examine their eating habits, Chu Nien-feng has discovered that the biggest drawback of Chinese breakfast is the lack of fiber. He himself mostly chooses salad for breakfast, which can be added to his favorite foods, such as corn and nuts, which are a good source of carbohydrates and oils; and as long as they are frozen the day before, they can be eaten the next morning, which is simple and convenient.

Now supermarkets also have salad options, content diversity, remember to choose a staple food, such as potatoes or spaghetti, in order to ingest carbohydrates. The sauce part recommends choosing wind sauce instead of Thousand Island sauce, the calories can be reduced by 60~70 calories, and even part of the yogurt can be poured on the salad.

If you are using the original sauce, it is best to add a can of low-fat milk to supplement protein.

Chiu Keung (Dietitian, Mackay Hospital)

Royal rice balls + sugar-free soy milk

Many people will buy imperial rice balls for breakfast, Zhao Qiang suggested that you can choose konjac rice imperial rice balls, originally more than 200 calories of imperial rice balls can be reduced to about 100 calories, the amount of carbohydrates also reduced. However, the rice balls do not contain much meat and are prone to lack of protein. They can be supplemented with a cup of sugar-free soy milk.

In addition to rice balls, bread is also an option. For example, Chao Qiang himself often uses sugar-free soy milk with bagels, but bagels contain stronger carbohydrates and are a staple food with a high glycemic index. He will eat half of them to control the glycemic load. Moreover, like drinks he would buy the day before, he could divide them and control the amount, because "a can of soy milk in a convenience store is 450cc, which takes up two parts of protein." If you drink half of it, it's easier to drink more than the total protein you can consume in a day."

Also remind that the bread should be as simple as possible, so as not to increase the extra burden, such as cream, or add meat floss, chocolate and other more fancy, or relatively soft bread, fat or sodium content will be relatively high.

Hui Wai-yuk (Director, Food and Nutrition Section, Tung Foundation)

Sweet potato + latte

In the supermarket staple food section, Hsu Hui-yu thinks sweet potatoes are a good choice. In addition to carbohydrates, fiber is also high, with the effect of fruits and vegetables; add milk or soy milk, even if it is a good combination.

But she also laughed and said that many people must drink coffee every day like her. Because she was sensitive to caffeine, she drank coffee after noon and couldn't sleep at night, so she had to drink it in the morning. But coffee alone can't supplement protein, so she recommends latte or mocha, you can drink milk, it is best not to add sugar packets, reduce sugar intake.

If you can buy fruit by the way to the company to eat, vitamin supplements, it would be better.