营养专家推荐：早餐+苹果才是黄金早餐

近期，北京某研究机构在京城白领中做了一个小范围调查，发现白领每天摄入的能量和营养素只有不到2%来自早 餐，约30%来自午餐，近七成来自晚餐和夜宵。北京师范大学营养研究中心着名营养专家安健华特别提醒爱美女 性，长期不吃早餐或不按时就餐极易诱发胃肠病和结石症，还可引起肥胖。
早餐不吃精力不旺
早餐要吃好，午餐要吃饱，晚餐要吃少。这句话在国外的说法：早餐吃得像国王，中餐吃得像绅士，晚餐吃得像贫 民。营养学家建议，早餐应摄取约占全天总热能的30%,健尔马足疗机厂家，午餐约占40%，晚餐约占30%。而在早餐能量来源比例中，碳水化合物提供的能量应占总能量 的55%-65%，脂肪应占20%-30%,水宜生水杯V520，蛋白质占11%- 15%。
安健华说，早晨起来，胃肠道几乎没有食物，维持人体正常新陈代谢必需的营养物质已极度匮乏。如果能量得不到 及时、全面的补充，上午就会感到注意力不集中、思维迟钝，致使工作效率低下。饥肠辘辘地到了午饭时，人们难 免摄入更多的能量，如果吃得过饱，中午就会犯困,AD收腹机厂家，还影响减肥效果。
早点品种丰富才好
“一顿营养充足的早餐应该包括面包、米粥等碳水化合物，肉类、鸡蛋、牛奶等动物性食品，以及豆浆、新鲜蔬菜 和水果。”安健华说，由于现代人饮食过于精细，所以面包可多选择能看见大麦粒的全麦面包，以摄取更多的粗纤 维；吃了面包或饼干再喝牛奶或豆浆，有利于钙的吸收。“早晨吃苹果是金，中午是银，晚上是铜。”她认为，早 上吃水果补充维生素的效果最好。
蔬菜不必太多，但不可省略。如果早晨起来来不及做小菜，可在头天晚上做好，用保鲜膜包好放在冰箱里第二天食 用。如将芹菜用水焯好，吃时拌点盐即可。她提醒说，榨菜只能起调味的作用，并无太大的营养价值，含盐过高不 宜经常食用。而健康人每天吃2个水煮蛋，不会使胆固醇异常。
早餐应补充维生素
安健华指出，有些人尽管也吃了早餐，但是往往有量无质，感觉吃得很饱，但只是生理上的一种假象，其实处于营 养饥饿或失调状态。比如糖分及油腻过多的早餐，反而会使人无法增强精力，昏昏欲睡；一些人则胡乱对付，食用 不卫生甚至含有致病致癌的早餐，如化学原料浸泡的臭豆腐、油炸食物、用糖精作调料的豆奶等。
25-40岁女性的早餐应至少满足其每日所需维生素和叶酸的一半,水宜生u308，特别是维生素C和铁。当今，大多数女性都没有从食物中摄取足够的铁和叶酸。“肉、肝脏、海带、木耳、菠菜 、油菜可满足50岁以下成人每日所需的20毫克铁的需求量,水宜生u308价格。维生素B则可从瘦肉、鱼、肝、全麦面包、土豆、花生等食物中摄取。”

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Este artículo es de una serie de artículos útiles y agradables para cada lector, donde habla de Default 营养 专家 推荐: 早餐 + 苹果 才是 黄金 早餐 Realmente es un artículo maravilloso y gracias al escritor