Diet guide for the first bite of breakfast Healthy breakfast diet inventory for women with anemia

Breakfast is the most important meal of the day. Whether you eat well or not is related to your mental and physical health throughout the day. So, what is the best thing to eat as the first bite of breakfast? Let’s take a look with youyouii.com below.

Drink water before breakfast

After a night's sleep, people consume a lot of water and nutrients, and are in a state of physiological dehydration after getting up. If you only eat regular breakfast, it is far from replenishing physiological water shortage.

Therefore, do not rush to eat breakfast in the morning, but drink 500 to 800 ml of cold water immediately, which can not only replenish the water lost overnight, but also clean the intestines, but do not drink too much water before breakfast.

You should have some fruit for breakfast

Fruit is a rich source of vitamins A and C, and contains vitamin B complex, fiber, and minerals. It not only stimulates appetite, but also promotes intestinal peristalsis and maintains acid and salt balance in the body. Eating fruits not only improves skin and beauty, but also And it makes us look radiant, beautiful and moving in the morning!

Five-shelled roots and tubers are the staple food for breakfast

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

For a nutritious breakfast, you can choose porridge, steamed buns, carrot cakes, toast, oats, and whole-shell crisps as your staple food, or you can choose coarser five-shell rhizomes, such as whole-wheat bread, multigrain porridge, etc.

Dairy products should be eaten for breakfast

Breakfast is a good opportunity to replenish milk. Dairy products are one of the sources of high-quality protein and are rich in calcium. Among commonly eaten foods, none has a calcium content comparable to that of milk. Use breakfast time to consume milk, such as a cup of milk, goat's milk, low-sugar yogurt, etc. are all good choices.

So, as a high-quality breakfast, what are the precautions for it?

1. light

Breakfast that is too greasy will cause gastrointestinal burden and can also lead to high blood lipids. If you really can't resist the temptation, once a week is not a bad idea. Breakfast is still more suitable for a light but nutritious diet, and try to consume as little fried food as possible. Some people like to eat fried dough sticks for breakfast. In fact, it is not necessary, but don’t eat too much at one time, and try to only eat them once a week.

2. Best breakfast time: 7-8 o'clock

Medical research has proven that it is most appropriate to have breakfast between 7 and 8 o'clock, because people's appetite is strongest at this time. It is best to leave breakfast and lunch about 4 to 5 hours apart. If breakfast is earlier, the quantity should be increased accordingly or lunch brought forward accordingly.

3. Low calorie

The amount of breakfast consumed will vary depending on body type and age. However, 400 to 500 calories is more appropriate, accounting for about a quarter of the daily requirement. But you can try to add more sugar.

Women with anemia can eat 5 more foods for breakfast

pumpkin

Pumpkin is rich in vitamins and also contains a certain amount of iron and phosphorus. These substances play an important role in maintaining the physiological functions of the body. The latest discovery is that pumpkin also contains a "cobalt" component, which has a blood-enriching effect after eating it. Chen Xiuyuan, a famous doctor in the Qing Dynasty, said: "Pumpkin is a wonderful food for nourishing blood." Pumpkin porridge and pumpkin cake are both good breakfast choices.

red dates

Rich in vitamins, fructose and various amino acids. Modern pharmacological research has proven that red dates contain a large amount of cyclic adenosine monophosphate, which can regulate human metabolism, rapidly generate new cells, and quickly eliminate dead cells. It can also enhance the hematopoietic function of the bone marrow and increase the content of red blood cells in the blood.

Egg yolk

Although egg yolk contains a lot of cholesterol, every 100 grams of egg yolk contains 7 mg of iron and is rich in nutrients. Anemic women can eat 1-2 eggs a day.

carrot

Carrots are high in vitamins B and C, and also contain a special nutrient - carotene. Carotene is very beneficial to blood replenishing. Boiling carrot soup is a good blood replenishing soup.

Soy products

Every 100 grams of soybeans and soybean powder contains 11 mg of iron, and the human body absorption rate is 7%, which is much higher than the iron absorption rate in rice and noodles. Therefore, soy products are a good source of iron supplement.