getting up every morning and eating a quick and nutritious breakfast is the beginning of caring for yourself. Especially many OLs, they always make their own breakfast or even three meals a day outside. You know, people who skip breakfast will get old quickly. Besides, a bad breakfast can also lead to obesity. Therefore, caring for yourself begins with caring for breakfast.

the first breakfast spectrum: one cup of skim milk, two slices of whole wheat bread and one tomato.

I bought the milk the day before and put it in the refrigerator. If you are an office worker, you can buy packaged whole wheat bread in the supermarket. If you are a housewife, you are advised to bake it yourself. There can be no shortage of tomatoes, and its nutritional value cannot be underestimated! Lycopene contained in tomatoes can greatly reduce the risk of cancer. Moreover, tomatoes are also the best source of vitamin C. Some people think whole wheat bread tastes terrible, so they must eat it. Eating oats every day can lower cholesterol and blood pressure, which is of great benefit. And milk must be able to drink to be nutritious. It is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because after boiling, some vitamins will be destroyed, and calcium in milk will form calcium phosphate precipitation, which is not easy to be absorbed by the human body. The correct way is to eat bread first, then drink milk, which will make the nutrition more balanced.

Breakfast is the most important meal of three meals a day. In terms of quality, if there is enough protein, milk can completely provide the protein needed for a day. In terms of quantity, it is not less than 31% of the total amount of three meals a day. Therefore, you must eat a good breakfast.

But what if some people just don't like drinking milk? It doesn't matter. Look at the second breakfast recipe: a bowl of tremella lotus seed porridge, and a sandwich made of low-fat cheese, lettuce and bread ham. Western food is called sandwich, and Chinese food is called Chinese hamburger. The so-called "nutritious breakfast" should include the following four kinds of food, preferably no less than three kinds:

1, cereal food-bread, rice (porridge) or steamed bread

2, animal food-eggs or meat

3, soybean products such as milk or soybean milk

4, fresh vegetables and fruits

This breakfast is also fully nutritious. Moreover, it doesn't matter if you get up late in the morning, rush to a bowl of lotus seed porridge, and then go to make up to ensure that you finish it within 15 minutes. Not eating? Want to lose weight? That's not good, and besides, it's counterproductive. Nutrition experts have found that some people's obesity is not a single nutrient accumulation, to a great extent, because of the lack of nutrients in their diet that can transform fat into energy. Breakfast is an important energy source for people to carry out activities before noon and improve efficiency. If you don't have a good breakfast and don't get enough nutrition, you will be listless and unable to concentrate. Over time, your body will get fat. Usually, men need about 1,811-2,111 calories a day, and women need about 1,611-1,811 calories. On average, a meal accounts for about one-third of the calories. Breakfast is high in calories. After eating it, the speed of burning fat will be reduced. With low-calorie lunch and dinner, fat is not easy to accumulate. People who don't eat breakfast or eat too simply can't provide enough calories and nutrition at all, and their spirits will be poor; By the time of lunch and dinner, the ability to consume fat becomes worse, and when you eat high-calorie food, the result is that you eat more calories than you consume, and people are of course easy to get fat.

The third breakfast recipe is: a bowl of small wonton and a spiced tea egg. Grain-based foods such as oatmeal or corn flakes are preferred as staple foods, because they contain appropriate amounts of protein, vitamins and minerals, followed by foods rich in cellulose. Only in this way can we achieve "the main and auxiliary complement each other, the balance between dry and thin, and the collocation of meat and vegetables".

In addition, several home-cooked breakfasts are also served:

Example 1: brown sugar and sesame sauce rolls, soy milk, spiced quail eggs, lettuce leaves, and pickles with eight-treasure sauce.

example 2: gold and silver rolls, milk, anchovies (or douchi fish, or spiced smoked fish, crispy crucian carp), two kinds of oil and salt (carrots and mung bean sprouts), and fermented bean curd.

example 3: steamed bread, cake, milk, boiled eggs, coriander and fresh onion mixed with dried bean curd and pickles.

example 4: red dates and yellow corn flour cake with sesame sauce, rice porridge, salted duck eggs, mixed with dried persimmon pepper and shredded spicy pickles.

example 5: bean paste buns, milk, western-style fried eggs (eggs, minced onion, minced fresh mushrooms, minced ham and intestines), fried shrimps (shrimps, coriander, diced onion), and cucumber patting.

The movement of human brain and nerve cells must rely on sugar to provide energy, and the calories provided by breakfast account for 31% of the whole day's calories, so we should eat some starchy foods, such as steamed bread, bread and porridge. Protein food: To maintain abundant energy, people should eat a certain amount of protein for breakfast. Therefore, there should be eggs, meat floss, bean products and other foods in breakfast. It is best to have some cold vegetables, vegetable salads, fruit salads and so on in breakfast. In this way, vitamins can be fully supplemented.

If you really don't have time to take care of breakfast one day and leave home with an empty stomach, you should never indulge your stomach to be invaded by "junk food" such as drinks, cookies, chocolates and hot dogs. Emergency should also choose healthy and fast food. You might as well make a small drawer in your desk, and instant nutritious fortified cereals, dried apricots, raisins, sliced banana seaweed, dried sweet potatoes and other healthy foods can play an emergency role at any time. It would be better if you could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it would be good to bring a fruit from home.

If you want to lose weight, you should also be nutritious. If you have a better breakfast recipe, share it.

Nutritional breakfast recipes

(1) Porridge with minced meat, bean paste, celery and dried bean curd.

Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.

red bean paste: flour, red bean paste, preserved fruit and lard.

celery dried bean curd: celery, dried bean curd, shredded water bamboo and mushrooms.

(2)

Oatmeal porridge, vegetable meat buns and assorted pickles.

oatmeal: oatmeal, shredded ham, carrot powder and coriander.

Vegetable meat buns: flour, minced meat, pickled Chinese cabbage, dried bean curd and mushrooms.

assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.

(3)

black date porridge, fresh meat cage, dried asparagus bean.

black jujube porridge: japonica rice, glutinous rice, maya jujube and walnut.

Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.

dried chicory bamboo shoots: chicory bamboo shoots, dried bean curd, carrots and mushrooms.

(4)

preserved egg porridge, jam bag, minced pork with cabbage.

preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery and ham.

jam bag: flour, jam, walnuts and milk.

pickled cabbage minced meat: pickled cabbage minced meat potatoes carrots.

(5)

Wonton with vegetable meat, gingko cake and quail eggs.

Wonton with vegetable meat: flour, minced meat, pickled cabbage, mushrooms and ginger.

ginkgo cake: glutinous rice, japonica rice, ginkgo, walnut and raisin.

quail eggs: quail eggs, mung bean sprouts and shredded green peppers.

(6)

Milk and fruit soup, fresh meat balls, diced beef and potatoes.

custard: milk, apples, oranges and raisins.

Fresh meat balls: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and minced ham.

diced beef and potatoes: beef, potatoes, carrots and peppers.