Every morning when you get up, eat a quick and nutritious breakfast, is the beginning of caring for yourself oh. Especially a lot of ol, they are always outside to fix their own breakfast or even three meals a day. You know, do not eat breakfast will be very fast aging, and, bad breakfast will also lead to fat. So, caring for yourself starts with caring for breakfast.

The first breakfast recipe: a cup of skim milk, two slices of toasted whole wheat bread, a tomato.

The milk is bought the day before and put in the refrigerator. If you are a working person, whole wheat bread can be bought packaged in the supermarket. If you are a housewife, it is recommended to bake their own, tomatoes can not be missing Oh, its nutritional value can not be underestimated! Tomatoes contain tomato red pigment, can greatly reduce the chance of cancer. Tomatoes are also the best source of Vitamin C. Some people think that whole wheat bread is so hard to hear, must eat Oh, daily consumption of oats can reduce cholesterol, lower blood pressure, a great benefit na. And milk should also be able to drink in order to have nutrition. Drinking milk is best without sugar. Otherwise, it is not only not easy to be digested and absorbed, but also retained in the digestive tract, affecting gastrointestinal function. Milk can be heated, but do not boil. Because after boiling, some vitamins will be destroyed, and the calcium in milk will form calcium phosphate precipitation, not easy to be absorbed by the body. The correct method is: first eat bread, etc., and then drink milk, which will make the nutrition more balanced.

Breakfast is the most important meal of the three meals a day, from the quality, to have enough protein, milk will be able to provide a day of the required protein. From the quantity, not less than 30% of the total number of meals a day. So, breakfast must eat well.

However, some people just do not like to drink milk how to do? It's okay, and look at the second breakfast recipe: a bowl of porridge with silver fungus and lotus seeds, with low-fat cheese, lettuce, bread and ham each a sandwich. It is called sandwich in western food, but in Chinese food, it is called meat sandwich. The so-called "nutritious breakfast" should include the following four kinds of food, preferably not less than three categories:

1, cereals - bread, rice (porridge) or steamed bread

2, animal food - eggs or meat. - eggs or meat

3, milk or soy products such as soy milk

4, fresh vegetables and fruits

This breakfast also fully meet the nutritional requirements. And it doesn't matter if you wake up late in the morning, rinse up a bowl of lotus seed porridge and go make up, you are guaranteed to eat it within 15 minutes. Not eating? You want to lose weight? That's not good, and, well, it's counterproductive. Nutrition experts have found that obesity in some people is not a single accumulation of nutrients, but is largely due to a lack of nutrients in the diet that convert fat into energy. Breakfast is an important energy source for people to carry out activities and improve efficiency before lunch. If you don't eat a good breakfast and don't take in enough nutrients, you'll be lethargic and have trouble concentrating. Over time, your body will gain weight. Usually men need about 1800-2000 calories a day and women about 1600-1800 calories, which averages out to about one-third of a meal. Breakfast is high-calorie, after eating, the rate of fat burning will be reduced, and then with low-calorie lunch and dinner, fat is not easy to hoard. And breakfast do not eat or eat too simple people, simply can not provide enough calories and nutrition, the spirit will be worse; wait until lunch and dinner time, fat consumption capacity becomes worse, and eat into the high-calorie food, the result is to eat into the calorie than consume calories more, of course, people are prone to become fat.

The third breakfast recipe is: a bowl of small wontons, a five-spice tea egg. Staple food category preferred oatmeal or corn flakes and other grain-based food, because they contain the right amount of protein, vitamins and minerals, followed by the selection of food rich in fiber. This can be done to achieve the "main side complementary, dry and thin balance, meat and vegetables with".

In addition, there are a few home breakfast is also sent:

Example 1: brown sugar sesame rolls, soybean milk, five quail eggs, mixed lettuce leaves, eight treasure sauce pickles.

Example 2: gold and silver rolls, milk, anchovies (or black bean fish, or five-spice smoked fish, crispy carp), oil and salt with two kinds (carrots, mung bean sprouts), curd.

Example 3: Steamed buns, cake, milk, hard-boiled eggs, dried beans with cilantro and fresh scallions, kimchi.

Example 4: red dates and yellow cornmeal cake smeared with sesame sauce, rice porridge, salted duck eggs, mixed with dried persimmon peppers, spicy shredded pickles.

Example 5: bean paste buns, milk, Western-style omelette (egg, minced onion, minced fresh mushrooms, minced ham and sausage), stir-fried shrimp (shrimp, cilantro, diced scallions), patted cucumber.

The human brain and nerve cell movement must rely on sugar to provide energy, and the calories supplied by the breakfast to account for 30% of the day's calories, so you should eat some starchy foods, such as steamed bread, bread, porridge and so on. Protein food: the human body to maintain abundant energy, breakfast should eat a certain amount of protein. Therefore, breakfast should have eggs, meat floss, soy products and other foods. It is best to have some cold vegetables, vegetable salad, fruit salad and so on in breakfast. In this way, you can fully replenish the vitamins.

If you really do not have time to take care of breakfast one day, empty stomach out of the house, you do not want to indulge their stomach by drinks, sweet cookies, chocolate, hot dogs and other "junk food" invasion. Emergency also need to choose healthy fast food. You may want to set aside a small drawer in your desk, instant fortified cereals, dried apricots, raisins, banana slices of seaweed, sweet potatoes and other healthy food at any time to serve as an emergency role. If you can then prepare a box of freshly packaged low-fat milk or pure fruit juice is better, of course, can bring a fruit from home is also good.

To lose weight and nutrition, if you have a better breakfast recipe, share it.