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早餐前应先喝水

人经过一夜睡眠，消耗了大量的水分和营养，起床后处于一种生理性缺水状态。如果只进食常规早餐，远远不能补充生理性缺水。

因此，早上起来不要急于吃早餐，而应立即饮500~800毫升凉开水，既可补充一夜流失后的水分，还可以清理肠道，但不要在吃早餐前喝较多的水。

Breakfast preceded drink

Who after a night of sleep, they consume a lot of water and nutrients, wake up in a state of physiological water. If you only eat regular breakfast, not far from complementary physiological water.

Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500 to 800 ml of cold water, can add moisture overnight after the loss, you can also clean up the gut, but do not drink more water before eating breakfast.

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早餐时补充水果

早餐如果能够补充水果，品质会更好！水果为维生素A、C丰富的来源，并含维生素B群、纤维质、与矿物质，不但具有刺激食欲的作用，同时可促进肠道蠕动以及维持体内酸堿平衡，吃水果不但能养颜美容，而且让我们一早看起来容光焕发、美丽又动人喔！

比方说，我们可以选择吃清粥配青菜，或是来个生菜沙拉，火腿叁明治中搭配小黄瓜。而在早餐后吃一个苹果、橙子或半根香蕉会更好。

Add fruit at breakfast

Breakfast If you can add fruit, the quality will be better! Fruit vitamins A, C rich source, and vitamin B group, fiber, and minerals, not only has the effect of stimulating the appetite, and can promote intestinal peristalsis and to maintain the acid-base balance of the body, eat the fruit not only beautify the skin, early in the morning and let us look radiant, beautiful and touching Oh!

For example, we can choose to eat zhou with vegetables or lettuce to a salad, ham sandwiches in with a small cucumber. And after breakfast eat an apple, orange or banana half will be better.

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早餐热量不宜过多

早餐的摄取量依体型，年龄的不同会有些差异，不过，摄入400~500卡的热量是比较适当的，约占一天需要量的四分之一。但可以尝试多补充些糖类。

Breakfast calories should not be excessive

Breakfast intake by size, different ages will be some differences, however, 400 to 500 calories card is more appropriate, accounting for about a quarter of one day requirements. But you can try to add some more sugar.

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早餐以五壳根茎类为主食

五壳根茎类不但含丰富的糖类，还可以快速提供人体所需要的基础能量，就像汽车必须要有汽油才能行走一般。

一顿营养的早餐，可以选择稀饭、馒头、萝卜糕、吐司、燕麦、全壳类脆片，作为主食，或是挑选较粗糙的五壳根茎类，像是全麦面包、杂粮粥等。

Breakfast with five shell tubers staple food

Five shell rhizomes class not only rich in carbohydrates, can quickly provide the basis for the energy needed by the body, like a car must have gasoline to walk generally.

A nutritious breakfast, you can choose porridge, bread, carrot cake, toast, oats, whole crustaceans chips, as a staple food, or pick a more rough five shell tubers, such as whole wheat bread, porridge and other cereals.

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早餐要吃乳制品

早餐是补充奶类的好机会。乳制品是高品质蛋白质的来源之一，同时含有丰富的钙质，一般常吃的食物中，没有一种钙质含量能与奶类相比。利用早餐时间来摄取奶类，像是一杯牛奶、羊奶、低糖优酪乳等都是很好的选择。

Breakfast eat dairy products

Breakfast was a good opportunity to supplement milk. Dairy products are a source of high quality protein, and rich in calcium, generally eat foods, none can compare with the calcium content of milk. Breakfast time to intake of dairy use, such as a glass of milk, goat's milk, low-sugar yogurt are all good choices.

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早餐尽量清淡

早餐过于油腻会造成胃肠的负担，而且还会导致高血脂。如果实在抵挡不住诱惑，一周一次也未尝不可。早餐还是比较适合清淡但营养全面的饮食，尽量少摄入油炸类食品。

有的人早餐喜欢吃油条，其实未必不可，但一次不要吃太多，并尽量一周只食用一次。

Breakfast light as possible

Breakfast is too greasy cause gastrointestinal burden, but also lead to high cholesterol. If it could not withstand the temptation, once a week is also not a bad idea. Breakfast is more suitable for light but nutritious diet, try to reduce the intake of fried foods.

Some people like to eat breakfast fritters, in fact, can not necessarily, but one should not eat too much, and try to eat only one week once.

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7点到8点吃早餐

医学研究证明，7点到8点吃早餐最合适，因为这时人的食欲最旺盛。早餐与中餐以间隔4—5小时左右为好。如果早餐较早，那么数量应该相应增加或者将午餐相应提前。

7:00 to 8:00 breakfast

Medical research shows 7:00 to 8:00 for breakfast the most appropriate, because when the appetite of the most productive. Breakfast and lunch at an interval of about 4-5 hours as well. If the breakfast early, then the number should be a corresponding increase or lunch corresponding advance.

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符合以上原则的几款早餐食谱

1、一杯牛奶，两片蜂蜜烤吐司，两块煎培根，再加两个5分钟煎蛋。

2、脱脂牛奶一杯、三明治一个、香蕉一根，外加50g左右的干果。

3、大米、红豆、花生米、枸杞子等做好的八宝粥一碗，再加上一个苹果。

4、小馄饨一碗、肉包2个。

In line with the above principles of several breakfast recipes

Glass of milk, two honey toast, two fried bacon, fried eggs plus two five minutes.

Cup of skim milk, a sandwich, a banana, plus about 50g dried fruit.

Rice, red beans, peanuts, medlar and so do a bowl of rice pudding, plus an apple.

Small bowl of wonton, buns 2.

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