To keep your mind clear, you need high-quality protein! Nutritionist Xu Yongxiang: Eat "this bowl" for breakfast to make your brain smarter

Modern office workers often ignore the importance of breakfast due to their busy work, but breakfast has a very important impact on brain health and work performance. Nutritionist Xu Yongxiang said that a day's flexible thinking starts with breakfast. A bowl of soybean and brown rice can provide moderate supplementation of high-quality protein, which can promote the conduction of brain nerves, activate brain power, and bring endless creative ideas.

Eat high-quality protein in moderation to activate neurotransmitters

Nutritionist Xu Yongxiang said that protein accounts for about 54% of the human body's dry weight. It is the most abundant and functional high-molecular substance in cell components. It is also an essential nutrient for tissues such as hair, nails, immune system and muscles. Once it is lacking, it will seriously affect human health.

As for brain care and brain health, the main function of protein is to build and repair tissues. High-quality protein is also related to the production of cells and neurotransmitters. Eating appropriate amounts of high-quality protein for breakfast can make the brain think more clearly, react more quickly, and have better mental and physical strength.

Eating a proper amount of high-quality protein for breakfast can help your brain think more clearly, react more quickly, and improve your mental and physical strength.

Eat beans to supplement protein. Red beans and mung beans are not "beans".

How to correctly and efficiently consume high-quality protein so that the body can utilize it effectively? Nutritionist Xu Yongxiang said that overall, animal protein is a higher quality protein than plant protein. The Ministry of Health and Welfare recommends that adults consume 3 to 8 servings of beans, fish, meat, eggs and 1.5 to 2 cups of low-fat dairy products every day. Each serving of fish and meat (edible part) is about 1 tael, 3 cubes of tofu and 1 egg, which is also considered as one serving. 1 cup of milk is 240c.c.

It should be noted that the above-mentioned "bean" nutrition sources do not refer to bean foods such as red beans and mung beans, but to soy products such as tofu and dried tofu. In addition, in recent years, people's living standards have improved and their activity levels have decreased, so high-fat meat is no longer suitable for inclusion in the normal diet. People should reduce their choice of high-fat meats such as pork belly and pig's trotters.

If you are a vegetarian, you can make use of the "protein complementation method" and consume "cereals + beans" or "nuts and seeds + beans" in your diet to increase the efficiency of protein utilization; for meat eaters, this is also a good choice to reduce the production of nitrogenous waste (NH3).

The Ministry of Health and Welfare recommends that adults consume 3 to 8 servings of beans, fish, meat, eggs and 1.5 to 2 cups of low-fat dairy products every day.

[Recommended recipe for brain health: soybean and brown rice]

• Ingredients: 300g brown rice, 100g soybeans, 330cc water.

• practice:

1. Pick out defective soybeans, wash the rest and soak them in water for about 6 hours, drain and set aside.

2. Wash the brown rice, soak it in water for about 5 hours, drain and set aside.

3. Put the above two materials into the inner pot of the rice cooker, add 330cc of water, and then put it into the rice cooker.

4. Pour 2 cups of water into the outer pot of the rice cooker, cover the lid, cook until the switch pops up, and simmer for about 10 minutes.

[Protein Tips]:

Is it better to eat more protein foods? Not necessarily. Nutritionist Xu Yongxiang explained that the human body cannot store large amounts of protein for emergency use. Excessive protein will produce a large amount of nitrogen-containing NH3 waste in the body. For animals, NH3 is highly toxic and cannot be excreted smoothly. When the concentration in the body rises, it may cause mental fatigue and grogginess in mild cases, and may cause coma and even endanger life in severe cases.