What’s the Best Thing to Eat for Breakfast?什么是最好的早餐选择？

“起床靠毅力”的寒冬，艰难的爬起来已经快迟到了，直接跳过早餐吧？那你可能会一上午都饥肠辘辘，还有中午一口气吃太多，“冬膘”越来越厚的风险，那就来看看科学家说，早餐应该怎么吃吧。

● Choose energizing foods你得选择有能量的食物

● you can eat fresh fruit or vegetables for extra vitamins and fiber,吃新鲜水果蔬菜补充维他命和纤维素

● protein to fill you up,你得吃一些蛋白质含量高的食物让你有精神

● fat to help repair nerves and absorb vitamins.还得适量的摄入脂肪，维护神经系统的健康帮助吸收维生素

● Starch is the best energy source for your ravenously hungry brain and the optimum fuel for replenishing the body’s stores of glycogen that have been depleted overnight.淀粉是你极度饥饿的大脑的**能量来源，也是补充体内一夜耗尽的糖原的**燃料。

● instant porridge即食麦片其实并不是最好的早餐选择

● rolled oats are sliced small and steamed before packing so that they cook faster,它们被碾碎后容易泡熟，无需烹煮。

● their starches are part-cooked and the fiber is damaged,但是里面的淀粉粉浆已经被部分加热过，从而破坏了纤维

● they release energy much faster 这样的即食燕麦会快速的释放能量

● they won’t keep you as full as slower-cooked rolled oats它们的饱腹感远远没有“慢煮整粒麦片”强烈

● who ate the quick-cook variety became hungrier much sooner and ended up eating 53 percent more calories at lunch.如果你选择“即食麦片”作为早餐，那很有可能你撑不到中午，肚子就咕咕叫啦。

今天的小贴士来自Dr.STUART FARRIMOND 的新书《LIVE YOUR BEST LIFE--219 science-based reason to rethink your daily routine》这本书囊括了从早晨起床到晚上睡觉的几乎每一个小细节，在这些细节里，我们怎么才能做的最科学？从而让我们过上“最好的生活”？

这本书的封面长这样

这一章节的思维导图

编辑

搜图