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                              食療養生須知 營養健康早餐應該遵守的七大原則!

                              來源:http://www.tevienes.com/ 日期:2021-01-14
                              1.早餐前應先喝水
                              1. Drink water before breakfast
                              很多人都沒有養成早餐前喝水的習慣,總是一起床就洗漱,洗漱完了就享受早餐,有的甚至早餐中都沒有多少水分,例如:一個饅頭,或一個包子,或一個面包,還要拿著在路上邊走邊啃,試想一下,這樣的早餐怎么會健康呢,尤其是一些女士,應該改掉這樣的早餐習慣,否則會影響皮膚的光澤哦!
                              Many people don't form the habit of drinking water before breakfast. They always wash and gargle when they are in bed together and enjoy breakfast after washing. Some people even don't have much water in breakfast, such as a steamed bun, steamed bun or bread, and they have to chew while walking on the road. Just imagine, how can such breakfast be healthy, especially for some women, so we should change the habit Eating habits, otherwise it will affect the luster of the skin oh!
                              人經過一夜睡眠,消耗了大量的水分和營養,起床后處于一種生理性缺水狀態。如果只進食常規早餐,遠遠不能補充生理性缺水。因此,早上起來不要急于吃早餐,而應立即飲500 800毫升涼開水,既可補充一夜流失后的水分,還可以清理腸道,但不要在吃早餐前喝較多的水。
                              After a night's sleep, people consume a lot of water and nutrition, and get up in a physiological state of water shortage. If you only eat regular breakfast, it is far from enough to supplement physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but drink 500 800 ml of cold boiled water immediately, which can not only supplement the water lost overnight, but also clean up the intestinal tract, but do not drink more water before breakfast.
                              2.每天早上都應該喝奶或豆漿,補充蛋白質和鈣質
                              2. You should drink milk or soybean milk every morning to supplement protein and calcium
                              奶類除了提供蛋白質,還是很重要的鈣質的主要來源。一天當中別的餐次較不容易攝取奶類,所以把牛奶當做每天早餐的飲品,比喝其他含糖飲料要營養得多。如果不喜歡喝牛奶或有乳糖吸收障礙,可以嘗試多喝下自制的豆漿,對于東方女性來說,豆漿其實比牛奶更易吸收。
                              Besides providing protein, milk is also an important source of calcium. It's not easy to take milk at other meals of the day, so it's much more nutritious to take milk as breakfast drink than other sugary drinks. If you don't like to drink milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For Oriental women, soybean milk is actually easier to absorb than milk.
                              3.早餐熱量不宜過多
                              3. Breakfast should not be too hot
                              早餐的攝取量依體型,年齡的不同會有些差異,不過,攝入400-500卡的熱量是比較適當的,約占一天需要量的四分之一。但可以嘗試多補充些糖類。
                              Breakfast intake varies with body type and age. However, it is appropriate to eat 400-500 calories, which accounts for about a quarter of the daily requirement. But try adding more sugars.
                                                         灌湯包加盟
                              4.早餐至少包含三大類食物
                              4. Breakfast includes at least three kinds of food
                              早餐的食物組合很多,但不要單吃一種營養素,至少要包含碳水化合物(如土司,饅頭,稀飯),蛋白質(如蛋類,三文魚,豆腐等),早餐奶,當然,如果能再加上些蔬菜,水果就更均衡了。
                              There are many food combinations for breakfast, but don't eat only one nutrient. At least it should contain carbohydrates (such as toast, steamed bread, porridge), protein (such as eggs, salmon, tofu, etc.), and breakfast milk. Of course, if you can add some vegetables, fruits will be more balanced.
                              5.早餐盡量清淡
                              5. Try to have a light breakfast
                              早餐過于油膩會造成胃腸的負擔,而且還會導致高血脂。如果實在抵擋不住誘惑,一周一次也未嘗不可。早餐還是比較適合清淡但營養全面的飲食,盡量少攝入油炸類食品。有的人早餐喜歡吃油條,其實未必不可,但一次不要吃太多,并盡量一周只食用一次。
                              Breakfast too greasy will cause gastrointestinal burden, but also lead to hyperlipidemia. If you can't resist the temptation, once a week is OK. Breakfast is more suitable for light but nutritious diet, try to eat less fried food. Some people like to eat fried dough sticks for breakfast. In fact, it may not be impossible, but don't eat too much at a time, and try to eat it only once a week.
                              6.早餐富于變化
                              6. Breakfast is full of variety
                              很少有人受得了每天都吃一樣的早餐。其實只要多花些心思,做些不同的搭配,早餐可以有很多變化。雞蛋可以水煮,油煎,或是清蒸……牛奶可以泡麥片,也可以泡餅干,甚至可以兌入米酒中……這樣的安排可以攝取到不同食物,不同營養素,更易達到營養的均衡。只是千萬不要將相忌的食材放入一起,那樣對健康不利。
                              Few people can stand having the same breakfast every day. In fact, as long as you pay more attention and make some different collocations, breakfast can have a lot of changes. Eggs can be boiled, fried, or steamed Milk can be made into cereal, biscuits and even rice wine This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition. Just don't put the ingredients together, it's bad for your health.
                              7.早7點到8點吃早餐
                              7. Breakfast from 7am to 8am
                              醫學研究證明,7點到8點吃早餐合適,因為這時人的食欲旺盛。早餐與中餐以間隔4 5小時左右為好。如果早餐較早,那么數量應該相應增加或者將午餐相應提前。
                              Medical research has proved that 7:00 to 8:00 breakfast is appropriate, because people have a strong appetite at this time. Breakfast and Chinese food should be separated about 45 hours. If breakfast is earlier, the quantity should be increased or lunch should be advanced accordingly.

                              食療養生須知 營養健康早餐應該遵守的七大原則!

                              來源:http://www.tevienes.com/ 日期:2021-01-14
                              1.早餐前應先喝水
                              1. Drink water before breakfast
                              很多人都沒有養成早餐前喝水的習慣,總是一起床就洗漱,洗漱完了就享受早餐,有的甚至早餐中都沒有多少水分,例如:一個饅頭,或一個包子,或一個面包,還要拿著在路上邊走邊啃,試想一下,這樣的早餐怎么會健康呢,尤其是一些女士,應該改掉這樣的早餐習慣,否則會影響皮膚的光澤哦!
                              Many people don't form the habit of drinking water before breakfast. They always wash and gargle when they are in bed together and enjoy breakfast after washing. Some people even don't have much water in breakfast, such as a steamed bun, steamed bun or bread, and they have to chew while walking on the road. Just imagine, how can such breakfast be healthy, especially for some women, so we should change the habit Eating habits, otherwise it will affect the luster of the skin oh!
                              人經過一夜睡眠,消耗了大量的水分和營養,起床后處于一種生理性缺水狀態。如果只進食常規早餐,遠遠不能補充生理性缺水。因此,早上起來不要急于吃早餐,而應立即飲500 800毫升涼開水,既可補充一夜流失后的水分,還可以清理腸道,但不要在吃早餐前喝較多的水。
                              After a night's sleep, people consume a lot of water and nutrition, and get up in a physiological state of water shortage. If you only eat regular breakfast, it is far from enough to supplement physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but drink 500 800 ml of cold boiled water immediately, which can not only supplement the water lost overnight, but also clean up the intestinal tract, but do not drink more water before breakfast.
                              2.每天早上都應該喝奶或豆漿,補充蛋白質和鈣質
                              2. You should drink milk or soybean milk every morning to supplement protein and calcium
                              奶類除了提供蛋白質,還是很重要的鈣質的主要來源。一天當中別的餐次較不容易攝取奶類,所以把牛奶當做每天早餐的飲品,比喝其他含糖飲料要營養得多。如果不喜歡喝牛奶或有乳糖吸收障礙,可以嘗試多喝下自制的豆漿,對于東方女性來說,豆漿其實比牛奶更易吸收。
                              Besides providing protein, milk is also an important source of calcium. It's not easy to take milk at other meals of the day, so it's much more nutritious to take milk as breakfast drink than other sugary drinks. If you don't like to drink milk or have lactose absorption disorder, you can try to drink more homemade soybean milk. For Oriental women, soybean milk is actually easier to absorb than milk.
                              3.早餐熱量不宜過多
                              3. Breakfast should not be too hot
                              早餐的攝取量依體型,年齡的不同會有些差異,不過,攝入400-500卡的熱量是比較適當的,約占一天需要量的四分之一。但可以嘗試多補充些糖類。
                              Breakfast intake varies with body type and age. However, it is appropriate to eat 400-500 calories, which accounts for about a quarter of the daily requirement. But try adding more sugars.
                                                         灌湯包加盟
                              4.早餐至少包含三大類食物
                              4. Breakfast includes at least three kinds of food
                              早餐的食物組合很多,但不要單吃一種營養素,至少要包含碳水化合物(如土司,饅頭,稀飯),蛋白質(如蛋類,三文魚,豆腐等),早餐奶,當然,如果能再加上些蔬菜,水果就更均衡了。
                              There are many food combinations for breakfast, but don't eat only one nutrient. At least it should contain carbohydrates (such as toast, steamed bread, porridge), protein (such as eggs, salmon, tofu, etc.), and breakfast milk. Of course, if you can add some vegetables, fruits will be more balanced.
                              5.早餐盡量清淡
                              5. Try to have a light breakfast
                              早餐過于油膩會造成胃腸的負擔,而且還會導致高血脂。如果實在抵擋不住誘惑,一周一次也未嘗不可。早餐還是比較適合清淡但營養全面的飲食,盡量少攝入油炸類食品。有的人早餐喜歡吃油條,其實未必不可,但一次不要吃太多,并盡量一周只食用一次。
                              Breakfast too greasy will cause gastrointestinal burden, but also lead to hyperlipidemia. If you can't resist the temptation, once a week is OK. Breakfast is more suitable for light but nutritious diet, try to eat less fried food. Some people like to eat fried dough sticks for breakfast. In fact, it may not be impossible, but don't eat too much at a time, and try to eat it only once a week.
                              6.早餐富于變化
                              6. Breakfast is full of variety
                              很少有人受得了每天都吃一樣的早餐。其實只要多花些心思,做些不同的搭配,早餐可以有很多變化。雞蛋可以水煮,油煎,或是清蒸……牛奶可以泡麥片,也可以泡餅干,甚至可以兌入米酒中……這樣的安排可以攝取到不同食物,不同營養素,更易達到營養的均衡。只是千萬不要將相忌的食材放入一起,那樣對健康不利。
                              Few people can stand having the same breakfast every day. In fact, as long as you pay more attention and make some different collocations, breakfast can have a lot of changes. Eggs can be boiled, fried, or steamed Milk can be made into cereal, biscuits and even rice wine This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition. Just don't put the ingredients together, it's bad for your health.
                              7.早7點到8點吃早餐
                              7. Breakfast from 7am to 8am
                              醫學研究證明,7點到8點吃早餐合適,因為這時人的食欲旺盛。早餐與中餐以間隔4 5小時左右為好。如果早餐較早,那么數量應該相應增加或者將午餐相應提前。
                              Medical research has proved that 7:00 to 8:00 breakfast is appropriate, because people have a strong appetite at this time. Breakfast and Chinese food should be separated about 45 hours. If breakfast is earlier, the quantity should be increased or lunch should be advanced accordingly.