One is cereal rich in carbohydrates, such as bread, steamed bread, flower rolls, bean bags, rice porridge, noodles, cereal, steamed bread, wonton, biscuits and so on. Carbohydrate is the main source of glucose in the blood, the most direct, fastest and cleanest supplier of energy needed by the brain, and also indispensable for nutritious breakfast. The second category is rich in protein foods, such as milk, yogurt, eggs, salted duck eggs, soybean milk, ham and meat. If there is only the first food for breakfast, but there is no second food (rich in protein), then the glucose concentration in the blood will drop rapidly and lose its stamina, that is, glucose will be consumed before noon, so it is not enough to eat bread, steamed bread, porridge and other foods for breakfast. However, excessive intake of protein will increase the metabolic pressure of internal organs, such as kidneys. Whey protein is a digestible high-quality protein, which can get twice the result with half the effort for supplementing protein. The third category is fresh vegetables, fruits or juices rich in vitamins and minerals. This is an improvement in the quality of breakfast. Adding vegetables or fruits to a convenient breakfast is more conducive to balanced nutrition. EG 1: nutrition porridge steamed bread boiled egg pickles EG2: milk bread fried egg ham EG3: soybean milk/dried bean curd/steamed bread pickles traditional Chinese style: 1, egg flower mushroom porridge (carefully cooked, eggs with mushrooms, the juice is not heavy, light and nutritious in the morning, about 50 minutes, most of the time. Soak the rice in advance before going to bed at night, and cook it the next morning, and it will boil soon): (1) Shred the chicken breast and mushrooms, and cook it with cold water, rice, salt and oil until it boils; If you are patient and pursue perfection, you can steam the chicken breast in advance and then tear it into filaments by hand. I'm lazy, just cut it. (2) Fully break an egg, slowly pour it into the porridge, and at the same time stir it sufficiently and quickly to make the egg into filaments. (3) When the porridge is cooked to the required consistency, put the shredded vegetables into the pot and stir-fry over high fire until the vegetables turn green. Don't cover the pot after putting the vegetables, or the vegetables will turn yellow. You can also fry the dishes with a little oil and mix them directly into the porridge, which will taste better. According to your mother's taste, see if you want to add soy sauce, sesame oil and other seasonings to mix porridge. 2. Simple Porphyra, Shrimp Skin and Egg Porridge (1) rice, add appropriate amount of salt and oil to boil, and add Porphyra (shredded) and Shrimp Skin (no need to cut, save trouble, cook in the pot). (2) Fully break up an egg, slowly pour it into the porridge, and at the same time stir it sufficiently and quickly to make the egg into filaments. (3) Serve the porridge until it is cooked to the desired consistency (if you think there are no vegetables in it that are not nutritious and comprehensive, you can add a few pieces of shredded lettuce before cooking, and lettuce is also a simple dish to cook in the pot) (4) According to your mother's taste, see if you want to add seasonings such as oyster sauce and white pepper to the porridge. Note: when cooking Chinese porridge, remember to stir it from the bottom after a short time, otherwise it will easily stick to the bottom of the pot and the porridge below will be burnt off ... Western style: 3. Hamburger+milk (my family needs an oven for breakfast, which takes less than ten minutes) (1) Wrap a small plate with tin foil, then brush a thin layer of oil on the wrapped plate and pump it in. Egg yolk will be cooked easily), put it in the middle layer of the oven, and according to personal preference, the fire power can be adjusted between 200-250 degrees, and the time can be adjusted between 6- 10 minutes (I usually choose 250 degrees for 6 minutes, P.S., as long as there is a little oil to prevent the eggs from sticking to the bottom, it is easy to take it out. If you don't want to eat oil, you can bake it without oil and scrape it off with a knife when taking it out. Much healthier than fried eggs) (2) Whole wheat round bread, cut into upper and lower parts from the lower third with a fruit sharp knife, put lettuce, cheese slices and western-style ham slices on the lower bread in turn, and put some salad between each layer according to personal taste (I don't put salad) (3) Hear the oven "ding", the eggs are baked, and the freshly baked ones are added to the newly wrapped things. It's a hamburger (don't eat it in a hurry at this time, put this hamburger in the oven, use the residual temperature of the oven to soften the cheese and warm the bread, the effect will be better) (4) Use the time of baking cheese to soak milk ~ you can also soak milk tea and juice. Personal preference ~ Sesame powder and walnut powder can be added to milk, which is more comprehensive in nutrition ~(5) Now you can serve love drinks and love hamburgers together ~ It is also a good breakfast, with meat, eggs, juice and no heavy oil ~) 4. Simple oatmeal and cucumber (about five minutes) (1), that is, adding a small amount of water to cooked oats (enough to cook oats) will taste better than soaking them directly. (2) Fully break up an egg, slowly pour it into the porridge, and at the same time stir it sufficiently and quickly to make the egg into filaments. (3) Pour the milk into the cooked oatmeal and stir it evenly to make porridge (traditionally, porridge is directly cooked with milk, but the nutrition of milk will be destroyed at high temperature, so I add milk directly after a small amount of porridge is boiled) (4) Wash and cut the cucumber into sections during the porridge cooking time, and serve with a small dish of sweet noodle sauce. (5) Give the cucumber with sweet noodle sauce and the prepared oatmeal to mom ~ (It is also a nutritional structure.