Proper Diet 'Ideal Breakfast'

Proper Diet 'Ideal Breakfast'

It is a good idea to have a regular breakfast for a balanced diet. Breakfast serves energy to the brain and body that have been resting during the night and serves to prevent binge eating during lunch and dinner. However, eating anything in the morning is not healthy. It is also important for the elderly people to eat their breakfast relatively well as the muscles decrease and the digestion ability decreases. Breakfast, how is it wise to eat?

1. Digestible food

The stomach also grows old. If you do this, you will not be able to absorb the nutrients even if you eat the same amount because you can not digest and absorb. Also, the older you are, the less your taste and smell become dull, your teeth become uncomfortable, and the more you take, the less appetite. Hyun Kyung Lee, a nutritionist at Chung-Ang University Hospital, said, "It is better to eat meals with good digestion instead of irritating food if you usually have little or no appetite.

● Mushrooms and shiitake mushrooms contain enzymes such as trypsin and amylase to digest well.
● It contains enzymes such as mucin, amylase, and catalase which are sticky mucus, all of which help digestion.
● Cruciferous vegetables such as cabbage and broccoli are rich in vitamin U, which protects the gastric mucosa.

2. Dairy products and fish

According to a survey by the Centers for Disease Control and Prevention in 2015, 81 percent of Koreans aged 65 years or older consume calcium deficiently. There is also the National Health and Nutrition Survey, which suggests that only about 69% of the recommended intake of all other age groups is included. Calcium intake is also essential for the prevention of osteoporosis. According to Korean nutrition standards, the recommended daily intake of calcium for men and women is 700mg (800mg for women 50 years and older). Since there is 600 mg of calcium in three cups of milk, you need to take a small amount of calcium in the morning with dairy products and fish. Cheese and sesame also have a lot of calcium.

● If you feel uncomfortable when you eat milk, you have lactose intolerance. It can be replaced with milk or fermented milk with lactose removed.
● After eating coffee is forbidden. Caffeine prevents calcium absorption.

3. The fruit is not 'indefinite'

I think that fruits are good for the body unconditionally, there is someone who eats only fruit in the morning or eats fruit too much. Kim Jung-ha, a professor at the Department of Family Medicine at Chung-Ang University Hospital, said, "There are a lot of sugars in fruits, so if you eat a lot, you risk getting a lot of calories. If you eat only fruit in the empty stomach, "It should be avoided eating only a lot of fruit or eating."

● It is okay to have a little fruit in a Korean-style meal. 100 ~ 200kcal of apple halves, 5 strawberries, 2 mandarins are suitable.
● Unlike fruits, vegetables are not a big problem even if you eat a lot. Contains significantly fewer calories or sugar than fruits.

4. Doctor's breakfast

What about a doctor's breakfast that always keeps track of people's health? Chung-Dae University Hospital
I found out about the 'ideal breakfast' and the things to be aware of at breakfast.

"Fried rice, egg, steaming, anchovies, apology ... avoid cereal"

Breakfast, why should I eat.

I think it is important to eat three meals regularly. When the full amount of calories comes in, our body regularly comes up with various blood sugar and hormones. In order to do that, I think breakfast is inevitable. Of course, I do not say 'I have to have breakfast unconditionally'. I have overeaten the other night and it is not good and I am over-calorific, so I do not have to eat the next morning. However, if you do not binge or night out in the evening, you can not help but be hungry in the morning. People who have breakfast often have healthy lifestyles. It is best to eat breakfast to avoid binge or nightmares.

What if you have an ideal breakfast diet that you try to keep?
Two-thirds of rice, two pieces of fried eggs, five pieces of fried rice, anchovy stir-fry, one small dish, some watery kimchi. I see about half an apple. I do not eat because I find my country. There is a strong tendency to digest the digestive juices by eating lots of soup logistics. There is a lot of sodium in the broth, but it also has the effect of avoiding excessive sodium intake. Garbanzo is not abruptly raised blood sugar, dietary fiber is abundant. Fat is also needed, but egg fry can consume protein and fat. The better thing is to put the vegetables and steam the eggs, but the morning is busy. If you put nuts such as pine nuts or almonds in anchovy stir-fry, you can get good fat along with your body, and you will get a feeling of fullness.

What breakfast should be avoided?
I think it is the worst to eat cereal in milk. The cereal seems to be rich in various nutrients, but compared to other foods, there are few nutrients and sugars. Most of the products are filled with sugar. Rather, it is nutritionally good to eat a few nuts in yogurt.