4 New Year's sugar-control breakfasts, even the nutritional content is calculated for you, just eat them!

2023 is here! Happy New Year to everyone!

In the new year, stay away from the "herd" and diseases, be healthier and happier, be full of energy and happy every day!

I would like to share with you 4 New Year's sugar-control breakfasts . The nutritional content of each breakfast has been calculated, so that you can stabilize your blood sugar and enjoy the food with confidence despite the temptation of various delicacies.

1. Milk oatmeal + egg custard + cold three shreds

Main ingredients: 250 ml milk, 45 g oatmeal, 50 g egg (1), 20 g carrot, 50 g cucumber, 50 g dried tofu, 4 g cooking oil, 1 g salt

Milk oatmeal is simple to make, very quick and saves time.

The natural structure of instant oatmeal is greatly destroyed during the processing process. It can quickly absorb water and swell in hot liquids, and is more easily hydrolyzed by enzymes, which has a greater impact on blood sugar. The GI value is as high as 75, [1] and is considered a high GI food.

Therefore, if you want to better stabilize your blood sugar after meals, you cannot just eat instant oatmeal soaked in water , but you also have to pair it with some vegetables and protein foods. Milk, eggs, and dried tofu shreds (also called thousand sheets in some places) are all sources of high-quality protein.

In addition, there are many fancy oatmeal on the market. The ingredients list does not only include oats, but also contains ingredients such as white sugar and non-dairy creamer. Although they taste good, they are not as healthier as pure oatmeal. When buying, pay attention to the ingredient list and just buy the ones with only oats as the ingredient.

The three shredded vegetables are carrot shreds, cucumber shreds, and dried tofu shreds , and then add some linseed oil and mix well. Carrots are dark vegetables that can not only help us fight inflammation, but are also rich in beta-carotene, a nutrient that can be converted into vitamin A in the body and is good for eye health.

Such a simple and nutritious breakfast will make you feel energetic all day long~

2. Vegetable and Chicken Noodles

**Main ingredients: **85g dried noodles, 50g chicken breast, 100g rapeseed, 50g fresh mushrooms, 5g green onions, 5g cooking oil, 1g salt

Chicken breast is low in fat and high in protein. Rapeseed is rich in calcium , up to 153 mg/100 g, [2] which is among the highest in commonly eaten vegetables, even higher than milk. It is also rich in dietary fiber, the mineral potassium, and carotene.

Shiitake mushrooms are rich in dietary fiber , with a content of up to 3.8 grams per 100 grams, which is 2.4 times that of bananas and 1.3 times that of water-soaked black fungus. In addition, shiitake mushrooms have a delicious and unique taste and are rich in the nutritional functional ingredient shiitake polysaccharide. They are delicious when used to make noodle soup or stew.

The rapeseed can also be replaced with other green leafy vegetables. After eating this breakfast, you will not only feel full but also keep your blood sugar stable.

3. Whole wheat bread + fried egg + cabbage salad + coffee

**Main ingredients: **70g whole wheat bread + 50g eggs, 100g Chinese cabbage, 5g green onions, 3g sesame oil, 1g salt, 2g black coffee

Whole wheat bread is a very healthy staple food. Compared with ordinary bread, whole wheat bread has a higher dietary fiber content , which can enhance satiety, promote gastrointestinal motility, and slow down the absorption of glucose into the blood, which is more helpful in controlling postprandial blood sugar.

However, not all whole wheat breads are safe to eat. The quality of whole wheat breads on the market varies greatly. Some whole wheat breads only contain a small amount of whole wheat flour. When purchasing, it is best to look at the ingredient list and choose whole wheat bread with whole wheat flour ranked first and the content marked.

▲Photo: A certain brand of whole wheat bread

First choose the one with ≥70% whole wheat flour, and secondly choose the one with ≥50% whole wheat flour. The reason why 100% whole wheat flour is not recommended is that many people can't eat it and can't stand its taste. If you have the courage to challenge 100% whole wheat bread, you can give it a try. In addition, you should also look at the nutritional composition table and choose one with a relatively high dietary fiber content , such as dietary fiber ≥10g/100g.

▲Figure: Nutritional composition of a certain brand of whole wheat bread

The oxalic acid content in Chinese cabbage is very low, so it does not need to be blanched. You can eat it directly after washing it. It has a sweet and crisp taste, and can also supplement vitamin C. Every 100 grams of Chinese cabbage can provide 37.5 mg of vitamin C, which is equivalent to 1 orange.

Friends who love coffee can pair it with a cup of coffee, which can make you more awake and energetic throughout the day! It should be noted that the coffee must be pure . You can drink hand-ground coffee or instant coffee. However, it is best to buy pure black coffee with only coffee powder in the ingredient list .

The "Scientific Consensus on Coffee and Health" jointly released by the Nutrition and Health Institute of the Chinese Center for Disease Control and Prevention, the Food Hygiene Branch of the Chinese Preventive Medicine Association and other five institutions recently recommended: **The average adult should control caffeine within 400 mg per day, **which is equivalent to no more than 4 cups of pure coffee (150 ml/cup). If it is a small bag of 1.8~2g of instant coffee, no more than 5 bags per day.

If you want to control your blood sugar, don't add sugar to your coffee! If you find it too bitter, add some milk and rinse your mouth immediately after drinking to prevent your teeth from turning yellow.

4. Pork buns + winter melon and shrimp soup

**Main ingredients:** 150g pork stuffed buns, 100g winter melon, 50g shrimp, 10g green onion, 5g cooking oil, 2g salt

Most of the staple foods with fillings, such as steamed buns and dumplings, are low-GI foods , which are very suitable for people who need to control blood sugar. It should be noted that the fillings should be low in oil and salt .

Winter melon is the vegetable with the highest water content , with over 96% water. It has a very low calorie content of only 10 kcal , which is 1/3 lower than the calories in the pakchoi we usually eat.[2] There is no need to worry about gaining weight after eating it.

Moreover, winter melon is rich in dietary fiber . According to the U.S. Department of Agriculture Nutrition Database, 100 grams of winter melon contains 2.9 grams of total dietary fiber, which can enhance satiety, promote gastrointestinal motility, prevent constipation, and is beneficial to intestinal health.

Shrimp is a good high-quality protein, low in fat, low in calories, and contains some polyunsaturated fatty acids that are beneficial to cardiovascular health.

This breakfast is delicious and healthy, making you feel happy after eating it.

In addition, many friends have recently become "yang", and most of them have throat discomfort and can't eat. Friends in this situation are recommended to eat thinner semi-liquid food, such as millet porridge, black rice porridge, and dumpling soup with high water content, paired with soupy dishes. This can not only relieve throat discomfort and avoid "razor throat", but also replenish water for the body in time.

▲Photo: Photo Network

Summarize:

Farewell to 2022, may all the good things come back to life in 2023, and may spring come to an end! Life goes with the wind, don't hold on to dead leaves. Be your own life-saving straw, your own support, and your own spring!

References:

[1] Ye Ting, Fan Zhihong, Li Guojing. Glycemic index of oat products[J]. Journal of the Chinese Cereals and Oils Association, 2018, 33(08): 141-146.

[2] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1 and 2[M]. Peking University Medical Press, 2018