Protein and dietary fiber are essential for breakfast! Nutritionist: High fiber and high protein help you feel smooth and energetic

People who eat out should have a balanced breakfast, especially protein and dietary fiber! Dietary fiber can stimulate intestinal peristalsis, help smoothness, and increase satiety. It is an indispensable and important nutrient; while protein can help muscle growth, maintain physical strength, and help concentrate, thereby improving work and study efficiency.

Not getting enough dietary fiber? Nutritionist teaches you "1 trick" to solve

According to the National Nutrition and Health Survey conducted by the National Health Administration, 80% of the Chinese people do not consume enough fruits and vegetables. Nutritionist Chiu Shih-han explained that the "579 for fruits and vegetables" that everyone often hears refers to the recommendation that children should eat 5 servings of fruits and vegetables (3 vegetables and 2 fruits) a day, girls should eat 7 servings of fruits and vegetables, and boys should eat 9 servings of fruits and vegetables, in order to have a better chance of getting enough dietary fiber. Given that Chinese people do not get enough fruits and vegetables, it is naturally difficult to meet the dietary fiber standard.

Nutritionist Qiu Shihan pointed out that dietary fiber can stimulate intestinal peristalsis, help smoothness, and increase satiety, and is an indispensable and important nutrient. However, modern people lead a fast-paced life and it is difficult to get enough dietary fiber from natural, original foods. At this time, you can choose specially designed products that meet the national "high-fiber" standards, such as high-fiber soy milk and high-fiber bread in convenience stores, which provide more convenient and diverse dietary choices.

Convenience store breakfast is high in fiber, delicious and varied

Taking sugar-free high-fiber soy milk as an example, we can ingest about 14-15 grams of dietary fiber, which can easily provide the dietary fiber needed by the body. In addition, people who like to eat bread can also supplement dietary fiber by using microfiber powder (about 5 times that of ordinary whole wheat flour) and combining it with wheat bran, oatmeal flour, rye flour and other grains, and they can also taste the natural aroma of the grains.

Nutritionist Qiu Shihan reminds the public that in addition to taking in enough dietary fiber every day, they should also remember to drink plenty of water. If they only supplement with fiber but do not get enough water, it will easily cause constipation.

Are fitness enthusiasts tired of eating chicken breast? High protein bread to supplement protein

In addition to paying attention to the intake of dietary fiber, protein is also a key nutrient for breakfast. The average person needs about 0.8 grams of protein per kilogram of body weight per day, while the elderly and fitness enthusiasts need 1.2 grams of protein per kilogram of body weight. In other words, a 60-kilogram adult needs to consume 72 grams of protein per day.

Nutritionist Qiu Shihan explained that people who exercise, elderly people, growing students, and busy office workers need to increase their protein intake at breakfast. Protein can help muscle growth and maintain physical strength. Supplementing with an appropriate amount of protein at breakfast can help with concentration, thereby improving work and study efficiency. Eating a portion of high-protein bread for breakfast with coffee or unsweetened tea can not only replenish the protein needed for a meal, but also eliminate the worry of eating too many calories.

People who eat out should have a balanced breakfast, especially protein and dietary fiber!