吃早餐,避开四个雷区
受访专家:中国营养联盟高级营养讲师 徐静
![](https://image.healthjd.com/pop/jfs/t1/173865/14/23132/273635/61b7459aEf02a1da5/89ca3279ce0c49ac.jpg)
一天之计在于晨,一顿完美早餐让一天充满能量。《生命时报》特邀中国营养联盟高级营养讲师徐静,为大家避开早餐“雷区”。
把零食当早餐:营养不足,长期下来造成体质下降。许多学生、白领早上来不及吃早餐,就会去便利店买几包零食充饥。徐静表示,这种吃法虽然节省时间,却伤了肠胃。零食大多含糖量高,会造成营养不良或肥胖,边走边吃不利于消化和吸收。如果时间实在紧迫,可以选择坚果类零食外加牛奶、豆浆,补充能量的同时增加营养摄入。
剩饭菜做早餐:营养素损失严重。许多老人不舍得将剩饭菜倒掉,便热一热作为第二天的早餐。徐静认为,这样做不是不可以,但要注意“剩荤不剩素”,肉菜类比如丸子等比蔬菜好,因为蔬菜经过反复加热营养素损失严重,而动物性食物的蛋白质和矿物质不易流失。如果要将剩饭菜作为早餐,应该额外加一杯牛奶或新鲜蔬菜,补充营养。
只吃“牛奶加鸡蛋”:不能给身体提供足够的能量。徐静告诉记者,牛奶、鸡蛋是营养早餐中重要的组成部分,但不能算一份完整的早餐。牛奶、鸡蛋无法提供人体必需的碳水化合物,吃后会很快感到饥饿,从而间接影响人的工作学习效率,对儿童的影响尤其大。吃牛奶、鸡蛋的同时,应搭配粥、馒头等主食补充能量,最好再加一份蔬菜,让营养更均衡。
早餐吃得过于油腻:油脂高、热量高,不易消化。很多人意识到早餐的重要性,但大量摄入高蛋白、高热量、高脂肪的食品,比如奶酪、汉堡、油炸鸡翅、煎炸食品等。徐静表示,过于“营养”的早餐只会加重肠胃负担,对身体有害无益。吃油条、喝豆浆更是许多人的早餐“标配”。油条在高温油炸过程中,营养素被破坏,并产生致癌物质,对人体健康不利,而且许多店家炸油条的油没有保障,如果是长期使用的剩油对身体的伤害更大。徐静建议,豆浆最好选不加糖的。如果早餐吃得过油,那么午餐、晚餐要避免煎炸食物。▲
![张健头像](https://image.healthjd.com/da/s100x100_jfs/t1/50875/1/31654/18523/65bb4f6bFf3d13695/ed015253f314715c.jpg)
![贺娜头像](https://image.healthjd.com/da/s100x100_jfs/t1/129445/7/42348/26224/65bb4f29Ff3222eeb/898c8caef0c2a1f2.jpg)
![王化虹头像](https://image.healthjd.com/da/s100x100_jfs/t1/154102/30/22696/18378/66014f6eF2fc352da/2ff8803a8f5c725d.jpg)
![陈石头像](https://image.healthjd.com/da/s100x100_jfs/t1/104643/15/47559/20316/65e55e76F36367107/06c57bfe16ddd513.jpg)
![张亚军头像](https://image.healthjd.com/da/s100x100_jfs/t1/71354/8/18937/54117/6469baaeFf72ba62d/f8e1a722c616b2fa.jpg)
![](https://storage.360buyimg.com/jdhhealth-public/laputa/ecf107fd-0a2f-4dfb-8681-590f62deed9a.png)
![胃不好,避开4个字,胃能慢慢恢复健康](http://image.healthjd.com/da/jfs/t1/141141/18/16035/7882/5fc0a56bE8cd06a1e/f0cc93f9b4617f12.jpg)
胃不好,避开4个字,胃能慢慢恢复健康
![岐伯健康](http://image.healthjd.com/da/jfs/t1/153690/32/7294/17497/5fbf559aE418fca4e/7b7f0eb84e6b2fcb.jpg)
![餐桌上的4种食物,或是肝病](http://image.healthjd.com/da/jfs/t1/186698/13/6921/19820/60bcb248E829dd05e/df7a13413a0f5e8a.jpg)
餐桌上的4种食物,或是肝病"温床"
![张银刚医生](http://image.healthjd.com/da/jfs/t1/145013/23/13247/29569/5fa22743Ea55afb64/225910fb1b8e614f.jpg)
![晨起坚持4件事,平息肝火,轻松养出好肝脏](http://image.healthjd.com/da/jfs/t1/183750/33/6048/9204/60ae5734Ebd8ac182/9e9d4865ecfa0223.jpg)
晨起坚持4件事,平息肝火,轻松养出好肝脏
![静静医生](http://image.healthjd.com/da/jfs/t1/125452/13/15272/58443/5f8aa4c7E5f2d23f6/10b4b945f11f589b.jpg)
![这些防疫误区,4大人群易踩雷!这份「科学防疫指南」请存好~](http://image.healthjd.com/da/jfs/t1/68684/33/20664/15251/6385b2f0Eae6f078c/8e2f823da7f898d4.jpg)
这些防疫误区,4大人群易踩雷!这份「科学防疫指南」请存好~
![隋峰](http://image.healthjd.com/da/jfs/t1/239745/21/925/10804/658a8cddFbdf35baf/c27f52ed7b72bb1d.jpg)
![脾胃有“4怕”,劝你避而远之](http://image.healthjd.com/da/jfs/t1/195252/39/6908/7957/60be20e9Ee69ab2c8/04c3d623959030f1.jpg)
脾胃有“4怕”,劝你避而远之
![春晖健康](http://image.healthjd.com/da/jfs/t1/137287/21/18877/26852/5fcd998bEe8f20e25/c4496b8ff161ec4b.jpg)
![4种错误习惯,正悄悄毁掉健康](http://image.healthjd.com/da/jfs/t1/132654/1/19499/26187/5fd32269E5e2094e9/26b06307d4bb8711.jpg)
4种错误习惯,正悄悄毁掉健康
![陈晓斌医生](http://image.healthjd.com/da/jfs/t1/142138/38/14717/39362/5fb22b4eE61c4c4ad/a7ea0823cc516a7a.jpg)
![避开三大睡眠误区,保你一觉睡到天明](http://image.healthjd.com/da/jfs/t1/177768/15/10841/47929/60d42a2fE8362db3b/88411f6d540c5322.jpg)
避开三大睡眠误区,保你一觉睡到天明
![我是大医生](http://image.healthjd.com/da/jfs/t1/154150/15/10260/23393/5fdb2b75E3638b92d/2cc3a30662c4b888.jpg)
![早上空腹不能喝4种饮品?今天算是知道了](http://image.healthjd.com/da/jfs/t1/182447/33/18348/37592/610ffdebE0d2b5f99/aa703559f7e88622.jpg)
早上空腹不能喝4种饮品?今天算是知道了
![潘医生健康说](http://image.healthjd.com/da/jfs/t1/134904/13/20066/15694/5fdaf9f0Ecb9de9fb/93b24de4770cd2e2.jpg)
![早餐要“吃好”,这4种早餐,没营养、热量高](http://image.healthjd.com/da/jfs/t1/172680/9/13116/7048/60bc496bE2e1d77f3/d53d3454742ce513.jpg)
早餐要“吃好”,这4种早餐,没营养、热量高
![蒋医生说健康](http://image.healthjd.com/da/jfs/t1/138445/26/17493/27532/5fcd9f60Ee1d81147/1a701fe374fcf666.jpg)
![雾霾天吃四款美食强身健体](http://image.healthjd.com/da/jfs/t1/216198/10/8019/28253/61bb5ec7Ee4d12f80/b7246bf068c16509.jpg)
雾霾天吃四款美食强身健体
![秒懂健康](http://image.healthjd.com/da/jfs/t1/120206/14/24127/54746/619b44abE368cf014/e21f9045241fa50a.jpg)
![现代女性出现脱发的原因](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
现代女性出现脱发的原因
![快餐族应该如何均衡营养](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
快餐族应该如何均衡营养
![一天一香蕉 让你远离疾病](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
一天一香蕉 让你远离疾病
![山东滨州:营养科专家的线上问诊助力患者战胜疾病](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
山东滨州:营养科专家的线上问诊助力患者战胜疾病
![蛋白质-能量营养不良的全面解析与治疗](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
蛋白质-能量营养不良的全面解析与治疗
![这样喝牛奶不美容还很伤身](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
这样喝牛奶不美容还很伤身
![家常早餐鸡蛋饼健康又营养 你知道怎么做吗?](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
家常早餐鸡蛋饼健康又营养 你知道怎么做吗?
![小孩子贫血一般是什么原因造成的](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
小孩子贫血一般是什么原因造成的
![为孩子选购酸奶的4误区](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
为孩子选购酸奶的4误区
![妈妈学历高宝宝更容易挑食](https://img14.360buyimg.com/imagetools/jfs/t1/188961/1/44914/13526/664df7c8F6e09623d/c595d1c86d9fda1a.jpg)
妈妈学历高宝宝更容易挑食
![广告图片](https://storage.360buyimg.com/jdhhealth-public/laputa/3091b328-e8b4-4082-9175-02332118d2ff.png)
![关闭icon](https://storage.360buyimg.com/jdhhealth-public/laputa/d44c4b5b-8206-45b2-85e6-12408f369b3e.png)