1. Milk

Drinking it is mainly for supplementing calcium. Of course, it also contains high-quality protein, but as a breakfast, only one bag of milk provides less high-quality protein.

what milk do you want?

pure milk is better than breakfast milk. Because the protein and calcium content of the latter is relatively low, and refined sugar may also be added.

pasteurized milk and normal temperature milk are both acceptable. There is basically no difference in nutrition between the two, but pasteurized milk has a low sterilization temperature and no cooking smell of high-temperature sterilization, and its taste is better.

lactose is intolerant of drinking zero lactose milk or yogurt. Abdominal pain, diarrhea or bloating caused by drinking pure milk are basically lactose intolerance. Zero-lactose milk or yogurt is an alternative. Lactose is added to zero-lactose milk during processing to decompose lactose, while yogurt turns most lactose into lactic acid during fermentation.

It's best to mix it with an egg, two or three pieces of sauce beef or a chicken leg. Both sauce beef and chicken leg can be marinated in advance, packaged and frozen, which is convenient for microwave or steaming in the morning. This is enough protein, and it is perfect with some staple food and vegetables.

second, soybean milk

soybean milk also contains high-quality protein, soybean isoflavone, soybean lecithin, soybean sterol and other ingredients, which can reduce the risk of breast cancer, osteoporosis, type 2 diabetes, hypertension and hyperlipidemia.

However, the calcium content of soybean milk is only about 1/11 of that of milk, so it is not reliable to supplement calcium. In addition, its zinc, selenium, vitamin A and vitamin B2 contents are lower than that of milk, so they are irreplaceable. China residents' dietary guidelines recommend drinking 311 grams of dairy products every day, drinking soybean milk for breakfast, and drinking milk at other times.

There are many misconceptions about drinking soy milk, such as that men will become "girly" when drinking soy milk, women will increase the risk of breast cancer, gout patients can't drink soy milk, and drinking soy milk is not helpful to bone health. In fact, it doesn't make any sense. Read this article for details: Stay away from the six misconceptions and drink soy milk healthily, so you can drink soy milk safely.

with what? Like milk, with some protein and staple food, it is best to have vegetables. What does the staple food go with? Anyway, fried dough sticks are not the best match, and the reason is naturally too oily.

Third, hot porridge

Porridge is rich in carbohydrates, which can quickly provide energy for people. However, only drinking porridge for breakfast is too single in nutrition, so a nutritious breakfast can be considered with some protein-rich foods such as eggs and some fruits or vegetables.

what kind of porridge do you want?

rice congee raises blood sugar too fast, so dieters and sugar lovers should drink less. Everyone understands that sugar friends drink less. Why should dieters drink less? This is because the blood sugar rises too fast after meals, and the body will start the hypoglycemic mechanism. One of the ways to reduce blood sugar is to convert sugar into fat and pile it up.

4. Fruit and vegetable juice

Fruit and vegetable juice is rich in vitamins and minerals, and it is also rich in dietary fiber without removing residues when juicing, but it lacks protein. If you use more vegetables and less fruits when juicing, the carbohydrate content is not enough, so it is a nutritious breakfast with some high-protein foods such as eggs and high-carbon water foods such as bread.

friends who like to drink fruit and vegetable juice had better squeeze it with a cooking machine, or buy 111% fruit and vegetable juice, and don't drink drinks with low fruit and vegetable juice content with extra sugar.

If you have a baby at home, don't feed fruit juice for 6 months, which will affect the amount of milk you drink; It is best not to drink fruit juice within 1 years old, because the high content will easily lead to picky eaters and anorexia, which is not conducive to the baby to develop a light and balanced eating habit in the future, and will also increase the risk of dental caries. It is also best to dilute the fruit juice for the baby after 1 years old.

V. Coffee

Coffee is rich in caffeine, which can make you feel refreshed when you just get up. Coffee also contains chlorogenic acid, a bioactive component. Studies have found that moderate drinking of coffee (1-2 cups per day, 1.51 ml per cup) can reduce the total risk of death, and drinking 2-4 cups per day can also reduce the risk of type 2 diabetes and cardiovascular and cerebrovascular diseases.

what kind of coffee do you want? Sugar-free American coffee is the best recommendation. It is recommended to go with sandwiches with vegetables and protein, but the vegetables in the sandwiches are basically one or two pieces of lettuce or tomatoes. The amount of vegetables is too small, so you can only eat more vegetables at lunch and dinner. You can eat fried eggs for egg whites. In order to save oil, it is best not to fry them in a sticky pan.

6. Doudou Soup

Doudou Soup is mainly composed of starch, which can quickly provide energy for people. When making Doudou Soup, put more vegetables such as tomatoes, diced zucchini, lettuce and small rapeseed, and add an egg or shrimp, which is convenient and nutritious, and is suitable for not only one person but also many people.

The "thin" breakfast is basically the above six kinds, and they have their own characteristics in nutrition. As long as they are matched with suitable "dry", a comprehensive and balanced breakfast can be prepared.

finally, special reminder: if it is a hot drink, it must be cooled a little before drinking, because hot drinks above 65°C have cancer risk.