Grains and cereals: such as bread, wheat bread, wheat rinds, corn rinds and a variety of rice and noodle products, porridge and so on. Rich in starch, a small amount of vitamin B and plant protein, mainly supplying calories. Vegetables and fruits: such as fruits and vegetables. Containing fiber, vitamin A, vitamin C and minerals, can enhance the body's resistance to prevent constipation.
Meat and eggs: such as ham, cured meat, sausage, eggs and various meat buns. Containing protein, iron, minerals and vitamin A, vitamin D, etc., they can maintain the body's metabolism and provide the necessary substances for human growth and cell repair.
Milk and calcium: fresh milk, skim milk, yogurt, cheese, nuts (almonds, walnuts), etc.. Rich in protein, calcium, phosphorus and vitamin B2, can maintain healthy bones and teeth.
-Nutritional breakfast teach you to do-
Now we can count on a lot of happiness, the market, the supermarket has a variety of ingredients, semi-finished products and even finished products for us to choose. Still complaining that you don't have time to make breakfast? We can have some ingredients and semi-finished products in the weekend, and then all we need to do is to take out about ten minutes in the morning, plus a little energy, a mood, a breakfast is so simple.
Breakfast can be categorized into two types: Chinese and Western. Compared with Chinese, Western breakfast is simpler and faster, and many of the ingredients can be eaten directly or heated up.
Western breakfast program 1: sandwiches with milk
Bread in the supermarket can be bought, there are many flavors, whole wheat, butter, chocolate flavor ...... suggest eating more whole wheat bread, milk is also best to choose low-fat. Take out three slices of bread, add lettuce, tomato, ham, sausage, cheese, peanut butter and so on according to personal preference, a sandwich is ready, and then with a glass of milk, both simple and delicious.
Cooking time: 2 minutes.
Western breakfast plan 2: cake and juice
Juice can be bought ready-made, if you have the conditions at home, the better to squeeze their own juice, you can ensure that the intake of vitamins.
Cooking time: 1-2 minutes.
Western breakfast program 3: strawberry barley yogurt
Six strawberries, yogurt a box, barley 100 grams. Job's tears with water to boil, the water boiled and so on the barley cooked, soup is thick can (about an hour), cooled and set the refrigerator standby. This work can be done the night before. In the morning, get up and wash the strawberries, arrange them on a plate, pour in the yogurt and barley, and serve.
Cooking time: 1 hour in the evening + 3 minutes in the morning.
Chinese Breakfast Option 1: Noodles and Egg
Hanging noodles with an egg and a few leaves of vegetables is a high-protein, low-fat recipe that is not lacking in iron and vitamins A and C.
Cooking time: 3 minutes.
Chinese breakfast program 2: lean meat fried rice noodles
Single fried rice noodles some monotonous, add some lean minced meat both delicious and nutritious, if it is too much trouble, you can also add some of the leftover vegetables from the previous day, there will be unexpected flavor Oh. You can also add a tomato after the meal to ensure that the nutrients are supplied in a comprehensive manner.
Cooking time: 3 minutes.
Chinese Breakfast Option 3: Salted Pork Bone Congee
Morning congee? It's simply too late. In fact, we can make the congee the night before and simply heat it up in the morning. Salted pork bone congee is worth a try, practice: cut the pork bone into an inch long size, salt pickle down, add a small amount of oil, salt in the rice, mix well, and leave it for half an hour, you can enter the pot to simmer. While the porridge is simmering you can do other things, and the next morning the porridge will be heated up with some small dishes is even more first-class.
Cooking time: 2-3 hours in the evening + 4 minutes in the morning.
Chinese breakfast program 4: steamed buns with soybean milk
Steamed buns can be bought in the supermarket in the frozen steamed buns, soybean milk is also sold in the morning as long as the two can be heated down, eat with some curd.
Cooking time: 2 minutes.