9 kinds of breakfast is both simple and nutritious
9 kinds of breakfast is both simple and nutritious, the importance of breakfast for us don't need to say more, if you don't have to eat breakfast, it's very much affecting our health, not only do you have to eat, but also have to eat a very nutritious, take a look at the 9 kinds of breakfast is both simple and nutritious.
9 kinds of breakfast both simple and nutritious 1Breakfast "pizza"
1, toast one side of a layer of tomato sauce brush, put a piece of breakfast cheese;
2, onions, peppers, diced or cut strips sprinkled in the top of the cheese, the small sausage slices spread on the top;
3, the surface of the surface of the sprinkle mozzarella cheese;
3, the surface of the surface of the sprinkling of the cheese;
3, the surface of the surface, the surface of the surface, the surface of the surface, the surface of the surface of the surface of the surface of the surface. Cheese;
4, put into a baking tray lined with greaseproof paper, the upper layer of the oven, 180 degrees, 5-10min or so.
Pan Fried Tenderloin and Onion Rolls
1, tenderloin sliced, small onion cut into segments;
2, meat slices into the onion segments rolled up with a toothpick to fix;
3, cumin, chili pepper and salt mixed well;
4, the pan is hot into the a little bit of oil, into the rolls to fry, and then turn over and then fry the rolls. The a little bit burnt and then turn over and fry (all four sides are fried);
5, to be meat rolls are fried after removing the toothpick, the seasoning seasoning with a brush to brush up, so that each side has a flavor can be.
Minced meat and egg pancakes
1, minced meat add marinade and mix well;
2, hot oil, under the garlic popping aroma, under the minced meat stir-fried, and sheng up;
3, egg beaten, add minced meat, parsley and seasoning, mix well;
4, frying pan oil hot, pour in the
Pumpkin pancakes
1, the pumpkin silk into a small plate, and then put into the steamer steamer soft;
2, steamed pumpkin silk when the green and red bell pepper was washed and cut into julienne.
3, the pumpkin, green and red pepper into a large container, and then beat an egg and mix well, then add the right amount of flour, and then add the kelp soup to adjust the consistency, and finally add a little salt to taste, the batter is ready.
4. Add a little oil to a pan and heat it up, scoop in the batter and spread it into a round cake, golden brown on both sides.
Dry Fried Beef River
River noodles, beef tenderloin; Accessories: bean sprouts, onions, green and red bell peppers, egg skins, oyster sauce;
Methods:
1, add salt and water to the beef to beat well and then put in the sugar, soy sauce, cornstarch, cooking oil marinade;
2, the pot is hot, stir fry beef with sesame oil and cooking oil;
2, the pan is hot. and cooking oil stir fry beef;
3, small fire stir fry rice noodles, add bean sprouts, onions, seasoned with salt, oyster sauce, soy sauce;
4, add fried beef, green and red peppers stir fry, out of the pan and add shredded egg skin can be.
Seafood Fried Udon Noodles
1, onions, green peppers, cabbage shredded standby, shrimp shells to remove the head and tail, remove shrimp thread;
2, pot of boiling water, Udon noodles blanch for 2 minutes and fish out;
3, the pot of oil, add shrimp, onion threads, shredded green peppers, cabbage threads Stir fry;
4, into the blanch Udon noodles continue to stir fry quickly, pour fresh shellfish stir fry for a minute or two, sprinkle with pepper.
Korean Fried Noodles
1, their favorite dishes cut into cubes, chopped scallions, ginger and spare;
2, pork diced, with cooking wine, salt marinade 15min spare;
3, the pan of hot oil, under the meat sautéed to a little white, add chopped scallions, ginger sautéed, under the dish, add a little Soy sauce stir-fry;
4, two tablespoons of Korean noodles sauce into the pot stir-fry, and then add a small bowl of water, vegetables immediately turned black, large fire will be thickened sauce can be;
5, poured on the surface, mixing open to eat.
Mushroom lasagna
Ingredients: lasagna, mushrooms, garlic, olive oil, butter, sea salt, black pepper, dried chili peppers, leeks and green onions; practice:
1, garlic slices, pot of olive oil with butter, under the garlic slices, mushrooms sautéed with sea salt, black pepper to taste;
2, another pan of olive oil with butter, under the garlic slices, mushrooms sautéed with sea salt, black pepper;
p> 2, another pot to cook lasagna, cooked super good sauce poured on the noodles, cut dry chili, chives and onions to do the arrangement.
Detox Apple White Rice Porridge
1, 150g of white rice washed and drained, apple 1 washed and sliced;
2, pot with 10 cups of water to boil, add white rice and apple, continue to cook to a rolling boil with a little stirring, and then change to medium-low heat simmer for 40 minutes;
3, honey, raisins into a bowl, pour boiling porridge, mix well to ~ detoxification, beauty, skin care it all ok oh.
9 breakfast is simple and nutritious 2What breakfast is simple and nutritious
1, bread + milk.
Bread contains protein, fat, carbohydrates, a small amount of vitamins and calcium, potassium, magnesium, zinc and other minerals, a variety of flavors such as barbecued pork buns, sauerkraut buns, bean paste buns, etc., every day to eat different flavors will not get tired, and bread is easy to digest, absorb, easy to eat. Milk is more nutritious, rich in protein and calcium, the role of the human body is very good.
2, coarse grains + yogurt.
Like corn, sweet potatoes, potatoes, yams and other coarse grains contain a variety of vitamins and minerals, to provide us with a wealth of iron, calcium, phosphorus, selenium, zinc and other trace elements, nutritionally comprehensive and balanced, and coarse grains in the dietary fiber can help to promote intestinal peristalsis, to promote digestion, to help clean up the intestinal tract, improve constipation. At the same time, yogurt is conducive to intestinal peristalsis, and coarse grains with food, rich nutrition can provide the body with vitamins, trace elements and other nutrients, but also helps to strengthen the spleen and stomach, stomach.
3, eggs + soy milk.
Eggs are rich in protein that is easy for the body to absorb, and eggs are rich in lutein, lutein is a nutrient for the eyes, play a role in protecting the eyes, eat eggs on the often computerized office workers is very helpful. Soybean milk is rich in vegetable protein and phospholipids, also contains vitamin B1, B2 and niacin. In addition, soy milk also contains iron, calcium and other minerals. Eggs and soy milk together is of course a very nutritious breakfast.
4, white porridge + protein powder.
Many office workers sometimes have no appetite, and in the morning they like to drink light white porridge. White porridge is indeed can regulate the stomach, flat dispersal of liver fire, is conducive to absorption, but eat alone white porridge nutrition is not enough, and the morning is the need to intake of more protein, white porridge contains only a small amount of protein, in this case, you can brew a cup of protein powder to drink.
Because protein powder is a nutritional supplement, can quickly and efficiently supplement protein, improve the body's amino acid needs, and drink protein powder in the morning for better absorption. Therefore, if you only drink white porridge in the morning for office workers, remember to soak a cup of protein powder to drink.
9 kinds of breakfast is both simple and nutritious31, nutritional and healthy breakfast recommendations
Bread + milk
This is the choice of most office workers, it is both convenient and time-saving. Eating bread can intake of fiber, play a role in reducing blood fat, relieve constipation; milk nutrition and calcium. If you insist on less than a morning hungry, you can also add ham and cheese in the bread.
Drinking milk often helps women beauty, as for the milk needs to be heated to drink, in fact, mainly depends on personal preferences and habits. U.S. nutrition experts said that after heating milk is only a small part of the water-soluble vitamins are destroyed, so from a nutritional point of view, the impact is not great.
Now many of our friends who work are woken up by the alarm clock, after struggling in bed for ten minutes, only to get up from bed, because every second counts, do not eat breakfast to go to work. May open the refrigerator door and closed should be inside nothing, crowded into the work crowd, in the bus exhaust and dust nibbler roadside just buy bread.
Soymilk + doughnuts
In this breakfast, the doughnuts belong to the staple food, soy milk is rich in vegetable protein, so carbohydrates and protein type of food have, basically able to meet the energy consumption of a morning. Doughnuts belong to the deep-fried food, after consumption, although the sense of satiety is more obvious, but the calorie is also high. Body shape standard people, it is recommended to eat no more than 3 times a week. At the same time, do not add too much sugar in soy milk.
2, breakfast is not advisable to eat more food
Some people in order to lose weight, some people in order to facilitate the morning get up and just eat some fruit, drink a drink to pass a meal, do not know that this will bring their own stomach disaster, the following three kinds of food for breakfast do not eat.
1, drink cold drinks. The temperature difference is too large will strongly stimulate the gastrointestinal tract, resulting in sudden spasms. In the long run, it is easy to suffer from gastritis, gastric ulcer and other diseases.
2, eat bananas, pineapples and other fruits on an empty stomach. Bananas contain a lot of magnesium, if consumed on an empty stomach, will make the blood ` magnesium content suddenly rise, and magnesium is one of the sensitive elements that affect the function of the heart. Pineapple contains strong enzymes, eating on an empty stomach will hurt the stomach, and its nutrients must be better absorbed after eating.
3, eat sugary grains. Some people think that sugar-free grains have little flavor and prefer to eat sugary grains. In fact, excessive sugar may not only make you obese, but also deplete your energy at the same time. This means that you often feel sleepy when you amble around the office after eating sugary cereals. If you must choose cereal for breakfast, be sure to choose one that's high in fiber and low in sugar.
3, breakfast dietary taboos
1, sugary cereals
Imagine how many people will eat sugary cereals every morning? It's not surprising at all. Its convenience is obvious, and if you choose to have unsweetened cereal, of course it's good for your body. But tons of grains in our lives are actually sugary, and it turns out you can consume a lot of sugar without even realizing it.
Excess sugar can make it harder to lose weight, and at the same time it drains your energy. Whenever you are ambling around the office, you have to refresh yourself with a snack. If you must choose cereals for breakfast, it's best to go for high-fiber, low-sugar cereals.
2, fried food
Fried food in the United Kingdom is considered a "worker's breakfast", it is greasy, high-fat food. For most men, it is particularly high in calories. Sausages wrapped in fat or nitrite-rich fat bacon, scrambled eggs with butter, potato pancakes or chips, once the food has been fried at high temperatures, the various nutrients are severely damaged.
When you're working, your calorie burn will be reduced, and day after day, you'll find yourself getting fat.
3, muffins
Muffins are also a food that we often eat for breakfast, and can be bought from a deli, a sandwich store or a cafe, usually because it's going to be late to take it by the way. This food also contains large doses of sugar, which can lead to excessive sugar intake.
Because muffins are a relatively inexpensive production process, they contain high calorie counts, usually greater than if you made them yourself at home. So don't be fooled by so-called low-fat fruit muffins, which do contain more or less sugar and fat.
4. Pancakes
A pancake is usually a mixture of flour, eggs, milk and butter. This combination is almost a complete whole milk. Flour is a simple carbohydrate that breaks down quickly and causes a rapid rise in insulin, which must be accompanied by fresh fruit at this time, if once your blood sugar spikes to its highest value, the calorie content is also at its highest.
If you like pancakes, avoid the box and try to accompany them with plain cheese or herb sauce, generally the best breakfast food on the menu.
5. Bagels and cheese
Bagels as a breakfast food are likewise an unhealthy one; a regular bagel isn't horrible, at best, after a frying process, but it's often loaded with sugar and carbs.
They both cause insulin to rise to its highest quickly, and once you combine it with cheese, the saturated fat and calories in the food will increase dramatically. The healthiest way to do this is to opt for some wheat bagels and cheeses that are based on nutty, buttery ingredients, while still keeping your energy up throughout the day.