11 suggestions for women to eat breakfast

For women's friends to be young, they must understand the importance of eating breakfast. In particular, what kind of breakfast do business women want most? The following 11 breakfast suggestions can help you, for reference.

Must eat breakfast

Breakfast is the most important meal of three meals a day. The reason is very simple: every night, the body must consume energy. At this time the human body had to use its reserve energy. Therefore, after getting up in the morning, naturally, you need to recharge your reserve energy with a breakfast rich in carbohydrates. Without breakfast, you can't get new energy to work.

In addition, if you want to lose weight, you should not skip breakfast. Because you did not compensate for the breakfast you did not eat at lunch, you are bound to overeat and affect the weight loss.

Eat less fat breakfast

Women are more and more inclined to choose foods that contain less fat. They prefer to eat cereals. From a nutritional point of view, this trend should be promoted. For example, a small bun coated with butter, jam, and cheese, plus an egg, contains approximately 7 times more fat than whole milk, fruit, and cereals.

Cereal breakfast should be favored

A good breakfast should include three things: cereals (such as unsalted semolina bread, eight-treasure porridge, black rice bread, broiling, fennel packets, etc.) fruit and dairy products. It is best to drink milk containing less fat. Whoever eats this kind of breakfast will have three birds with one stone; rich in carbohydrates, less fat, and rich in vitamins and minerals.

Pay attention to intake of vitamins, folic acid and iron

The breakfast for 25-40 year-old women should meet at least 50% of their daily vitamin and folic acid, especially vitamin C and iron requirements. Today, most women do not get enough iron and folic acid from food. If possible, supplement from lunch and dinner. Meat, entrails, millet, and fennel meet the daily needs of 10 to 18 milligrams of iron. Vitamin b can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.

Do not consume too much fat

In general, women need to control total calorie intake, reduce fat intake, and eat less fried foods to prevent overweight and obesity. The standard for fat intake should be 20% to 25% of total calories, but many women now exceed 30%. If too much fat is taken in, it will easily lead to an increase in lipid peroxides, which will reduce activity tolerance and affect work efficiency.