The nutritional value of four kinds of breakfast is evaluated, which is the healthiest？

　　In China, where the food culture is extensive and profound, breakfast is highly valued. But do you really eat breakfast?

　　A healthy breakfast should meet the following criteria: first, it should be balanced in nutrition. A healthy breakfast should consist of three parts, namely, cereals, protein (containing fat) and fruits and vegetables. Cereals include rolls, steamed bread, rice porridge, bread, etc. Milk and eggs are the main sources and the best collocation in protein. Vegetables and fruits include cucumbers, tomatoes (small) and apples. Nutrients of raw fruits and vegetables are not easy to lose, which is beneficial to health. Secondly, it depends on whether breakfast contains unhealthy ingredients, whether it is salty, polysaccharide, oily or contains carcinogens.

　　Let’s use this standard to see if our usual breakfast collocation is scientific.

　　1. Milk+eggs

　　"Milk+eggs" is a favorite choice for many young people for breakfast. Although it is convenient, it is not scientific. After a night, the human body is in a "hungry state", while milk and eggs mainly provide protein, which lacks the necessary carbohydrates for the human body and cannot meet our energy needs. After eating, we will soon feel hungry. In order to supplement energy, it is recommended to eat with bread, steamed bread and other staple foods.

　　2. Fried dough sticks+soybean milk

　　Compared with milk+eggs, Chinese fried dough sticks+soybean milk seems to be the choice of more people. But this way of eating is also not healthy enough. Fried dough sticks are high in fat and heat, and in the process of high-temperature frying, the nutritional value is lost, and even carcinogens are produced. Although soybean milk is rich in nutrition, it belongs to medium-fat food. The fat content of such a breakfast obviously exceeds the standard, and eating it for a long time can easily lead to obesity. It is suggested that soybean milk fritters should not be eaten more than twice a week, and the lunch and dinner on that day should be as light as possible.

　　3. rice congee+pickles

　　Although rice congee is light and easy to digest, its nutrient composition is single, especially gruel, which can only provide energy and water for human body. Moreover, rice congee digests faster than rice, and it is easy to get hungry. Pickled vegetables with rice congee are delicious, but the nitrite content and microbial content in them are easy to exceed the standard, which poses health risks. In addition, it is not good to eat too much salt. It is suggested to match a boiled egg every day. Eggs not only contain protein, but also contain rich nutrients such as lecithin, vitamin A and vitamin B12, which is one of the foods closest to the nutritional model needed by human body. Pickles can be eaten, but we should pay attention to controlling the amount.

　　4. Vegetable and fruit salad

　　Many bodybuilders like to have vegetable and fruit salad as breakfast, which looks healthy, but it is not. Such a breakfast lacks staple food and protein and provides too few calories. Moreover, eating bananas, oranges and other fruits on an empty stomach will stimulate gastric acid secretion and easily lead to digestive system diseases. It is recommended to eat with staple food, eggs, milk and other foods. For people with poor digestive function, breakfast should still be based on warm food.

　　This article is scientifically checked by Wu Jianping, a member of China Nutrition Society, a member of Capital Health Care Nutrition and Food Society and a national first-class nutritionist.