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一.你的早餐有没有主食，如果有主食
首先早餐当中一定要有主食，而且总量要在50克左右，差不多在小半碗米饭的量。如果有+15分
First of all, breakfast must have a staple food, and the total amount should be about 50 grams, which is about the amount of rice in a small bowl. If there is +15 points
主食里面有超过三分之一是杂粮（黑米、小米、绿豆、红豆等等）或者是薯类（地瓜、紫薯）+15分
More than one-third of the staple food is miscellaneous grains (black rice, millet, mung beans, red beans, etc.) or potatoes (potato melon, purple sweet potato) +15 points
二.你的早餐里面有没有富含蛋白质的食物
2.Does your breakfast have protein-rich foods?
牛奶在100毫升以上，鸡蛋至少有半个，各种的瘦肉，或者是鱼肉20克。豆浆或豆制品。以上这些高蛋白的食物，吃一种可以+15分，两种+30分。
More than 100 ml of milk, at least half of the eggs, a variety of lean meat or 20 grams of fish. Soy milk or soy products. Eat a high-protein food, a +15 points, two +30 points。
三.你的早餐里面有没有蔬菜和水果
3.Does your breakfast have vegetables and fruits?
早餐中有蔬菜+20分，水果+20分，如果两种都有+30分。
Vegetable +20 points, fruit +20 points, if both have +30 points
四.你的早餐里面有没有适量的坚果
4.Is there any amount of nuts in your breakfast?
在早餐中搭配一些杏仁、花生、松子等一些坚果。如果有搭配+10分
Add some nuts at breakfast, such as almonds, peanuts, pine nuts and so on. If there is a nut + 10 points
如果以上你的早餐中全部都有，那恭喜你获得满分100分。
If you have all of the above, then congratulations you get 100 points.
但是，别高兴的太早，还有一些扣分项。
However, don't be too happy. There are some demerit points.
错误的烹调方式
The wrong way of cooking
如果使用油炸-15分
If you use frying -15 points
如果使用烧烤或熏制的方法-15分
If you use a barbecue or smoked method - 15 points
亲爱的朋友们，你们获得了多少分？
Dear friend, how many points did you get?
