How should we eat breakfast to increase satiety and delay gastric emptying? Nutritionist teaches you how to eat high-protein breakfast

Are you also a busy office worker who has to eat out for meals? Do you start eating out every day from breakfast, but don’t know how to choose a nutritious breakfast? Here I will share with you how to choose high-quality food for breakfast, which can not only increase satiety, but also delay gastric emptying and reduce the intake of lunch and midnight snacks throughout the day.

Eat a high-protein breakfast within an hour of waking up

High-protein breakfast includes boiled eggs, beef, dairy products, unsweetened soy milk, etc. Literature indicates that consuming a high-protein breakfast can increase satiety, delay gastric emptying, and reduce the intake of lunch and midnight snacks throughout the day. Suppose you had egg toast (390 calories) for breakfast, which one would you choose?

A. Medium ice milk (210 calories, fat and sugar)

→ Total 600 calories, protein accounts for 8% of the total calories of breakfast

B. Medium-sweet soy milk (190 calories, low-fat soy, fish, meat, eggs and sugar)

→ A total of 580 calories, protein accounts for 15.3% of the total calories of breakfast

C. Unsweetened soy milk (72 calories, low-fat beans, fish, meat and eggs)

→ Total 462 calories, protein accounts for 19.2% of the total calories of breakfast

(According to the new version of the daily dietary guidelines, the protein ratio for healthy people is preferably between 10 and 20%)

Unsweetened soy milk → 462 calories in total Protein accounts for 19.2% of the total calories in breakfast

If you cannot accept sugar-free soy milk, then it is recommended to reduce the sweetness of the drink, or change to a modified staple food option → change white toast to whole wheat toast or multi-grain toast, choose a low GI diet to reduce blood sugar fluctuations.

Change white toast to whole wheat toast or multi-grain toast, choose a low GI diet to reduce blood sugar fluctuations.

Tips: Ask the store to put more lettuce, cucumber, tomato, etc. in your sandwich. A day's plan begins in the morning. Eat a balanced diet to refresh your mind and stay energetic all day long.

Article provided by New Nutrition Food Generation (http://nutriyoung1.blogspot.tw/)