I remember my aunt, who is a doctor, once said that breakfast is the most important thing, accounting for 55% of the diet structure needed in a day. Eating or not eating is a world of difference. I've been eating my aunt's secret nutritious breakfast myself. It's very simple to make. I just need to get up more than ten minutes in advance every day to make it calmly. Moreover, the nutritious breakfast tastes delicious, like drinking a drink, and it tastes good. Until noon, I didn't feel hungry. The most important thing is that I kept my face fresh and energetic. With this in mind, I can't help but call Xiaohui and tell her the steps of making nutritious breakfast in detail.

raw materials: 251ml fresh milk+1 eggs+1 fruits+8g protein powder+1 calcium tablets+1 vitamin c+1 vitamin b+1 vitamin e.

practice: put the above raw materials into a juice blender and stir for 5 minutes.

I also told her that in the first two months after eating nutritious breakfast, if your stomach often has loose bowels and farts a lot, congratulations! The detoxification program in your body begins to run, and this phenomenon will disappear after a while, so don't worry too much. The best news is that with the elimination of toxins in the body, people will lose weight. As long as you can keep eating, you can not only maintain the nutritional balance in your body, but also keep slim. Generally, if you eat enough for 4 months, you will lose 6-8 pounds.

Hannah reminds me: 1. If you can't buy fresh milk, you can use boxed milk instead; 2. After the eggs are cooked, shell them; 3. Protein powder can be purchased at a drugstore, or it can be replaced by soybeans. The method is to soak soybeans in cold water the first night and cook them the next day. 4, vitamin B refers to the complex B family, including vitamin C and vitamin E, which are available in pharmacies. In addition, it must be remembered that any nutritional supplement must take more than 4 months to be effective.

Breakfast for teenagers: In adolescence, the body develops rapidly, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamin C and A are needed to help the body grow and develop. Therefore, the suitable breakfast for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).

Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are relatively heavy. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus, etc., and should be kept low in calories and fat.

What do nutritionists eat for breakfast

Living in a busy metropolis, most people can use many excuses such as sleeping late and not being able to prepare for breakfast. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is very simple, that is, make sandwiches and drink milk, make boiled eggs or marinated eggs the night before, cut them in half, slice cucumbers, wash cherry tomatoes, and directly put eggs/marinated eggs, cucumber slices and cherry tomatoes into two pieces of bread the next morning. Children's share, turn the shrimp skin in the microwave oven and put it in the sandwich, which not only supplements calcium, but also adds protein, which is salty and refreshing. If you want to season, you can also put some ketchup. The whole process takes no more than 11 minutes, but all the nutrients are available. If time is still not enough, you can make the sandwich the night before and just turn it in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 11 minutes.

It should be reminded that it is best to drink a cup of warm water after rinsing your mouth and before eating, so as to replenish the water consumed in one night.

Various collocation methods of nutritious breakfast

Of course, the choice of breakfast can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.

1. Milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It's best to eat it with steamed buns and steamed buns. If it is a vegetarian bag such as a mushroom vegetable bag, the nutrition is relatively complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2. Beauty-preserving eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar, etc., and eat it hot the next morning, which is convenient and beautiful.

3. Hypoglycemic milk cereal: Wash the cereal with boiling water first, and then add the milk. This match is more suitable for people with high blood sugar or diabetes family inheritance.

Spring is the season when children grow and develop vigorously. Many children eat lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour early and prepare a rich and nutritious breakfast for your child, so that he can "pull out quickly with the wind".

Recommended breakfast recipes for a family of three

Monday: 3 bottles of milk (227 ml each) with 91g of grain, bread with strawberry jam cheese (211g of bread, 51g of strawberry jam and 31g of cheese)

Week

Tuesday: 3 bottles of milk, 3 rolls (51g each) and 3 cakes. 3 omelets (each containing 25g of eggs and 75g of wheat flour), 1 apples (151g)

Weeks

Four: 3 bottles of milk (227ml each) with 91g of grain, 3 meat buns (51g each) and 3 bananas (311g each)

. 3 pancakes (51g each) and 3 oranges (151g)

Saturday: rice porridge (111g of japonica rice), 3 fried eggs (121g), 3 steamed dumplings (75g), 3 vegetable bags (151g) and 3 bottles of yogurt (611g)

Week < In fact, the method of simple nutritious breakfast-burning bitter gourd with wheat paste is very simple, and you don't have to watch the video dishes of simple nutritious breakfast-burning bitter gourd with wheat paste to learn it. You can learn it just like the illustration of simple nutritious breakfast-burning bitter gourd with wheat paste. Believe in yourself, and immediately make some minor adjustments according to your own taste to make your own delicious food. Production materials column: Pastry staple food practice: Baked taste: number of people with salty flavor: 2 people. Difficulty: Beginners try cooking time: 11 minutes. Ingredients: bitter gourd 1 root wheat flour 51 grams of accessories: eggs 2 seasonings: salad oil

moderate salt

moderate water

111 grams of simple nutritious breakfast-the practice of burning bitter gourd wheat paste will rub off 1 root bitter gourd meat with a washboard and beat in 2 eggs. Stir well, add 51g of flour and 111g of water, add a proper amount of salty salt, stir well, oil all ingredients in a flat-bottomed non-stick pan, and turn off the heat when the pan is hot. Pour a piece of batter from the center and bake it at the bottom, then turn it over and bake it for half a minute. It's super simple, with 1 cup of milk or soybean milk, it's a good breakfast. If you use an ordinary pot, be sure to heat it first, and then moisten it with oil. Then start burning wheat paste. 2, it is recommended to use a non-stick pan, anyone can make it to a simple breakfast. 3. The ratio of flour to water can be adjusted according to your own preferences. If you like to eat dry, you can add more flour and less water, and if you like to eat soft and rotten, you can add more water. Hazards of skipping breakfast: 1. Skipping breakfast is not focused and depressed. 2, not eating breakfast is easy to age. 3, not eating breakfast is easy to cause enteritis. 4. Skipping breakfast increases the chance of cardiovascular disease. 5, not eating breakfast is easy to get fat. What are the advantages of eating breakfast: 1. Students who eat breakfast have better grades than those who don't eat breakfast. 2. For adults, eating breakfast can also help maintain weight. 3. Meal is also related to blood cholesterol. People who eat high-fiber breakfast have lower blood cholesterol than those who don't.