You can eat it directly or chop it up and put it in a slice of bread with a little salad dressing to make a sandwich.

2. Hot coffee and milk

In the morning, you might as well drink 1 cup of hot coffee or milk, in which the whole milk is slightly hot. Add 1 teaspoon of instant coffee and mix well.

3, eight-treasure porridge

Eight-treasure porridge is most suitable for people who need to nourish their stomach in winter. This is because the eight-treasure porridge contains a lot of peanuts, almonds, sugar and so on. And the heat is also very high. Regular consumption has a good protective effect on the stomach. And fresh peanuts also contain a lot of protein, fat and other substances, which can effectively protect the stomach.

4. cereal porridge

People find that if the fiber content in breakfast is high, you won't feel hungry. Nutritionists explain that fiber can slow down digestion, continuously supply carbohydrates to blood vessels, and make the human body get energy continuously. Oatmeal is a kind of food rich in fiber, and its energy release is slow and balanced, which can keep the blood sugar level of human body at a high level all the time, so it won't feel hungry and energetic soon.

5. Whole wheat bread

Many people are used to choosing bread as breakfast, because it is easy to buy anywhere, but the healthiest bread choice is whole wheat bread. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach. Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health, and eating more will not make you fat. On the contrary, it can promote the excretion of toxins in the body and is more conducive to human health.

6. Yogurt

Time is always tight in the morning, so it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates. Yogurt is characterized by its rich lactic acid in addition to all nutrients in milk, which can decompose lactose in milk into lactic acid. For people who lack lactic acid enzymes in the gastrointestinal tract or who are prone to diarrhea when drinking fresh milk, they can drink yogurt instead.

7.eggs

In the field of nutrition, eggs have always been known as "all-nutritious food". Except for a little vitamin C, eggs are almost rich in all nutrients needed by human body. The absorption and utilization rate of protein in eggs is also higher than that in porridge and bread. For office workers and students who use more brains, it is very necessary to eat an egg for breakfast. For drivers, eating eggs for breakfast is more conducive to safe driving.

8, steamed bread

Eating steamed bread for breakfast is more nutritious. It is also pasta. Fermented steamed bread and bread are more nutritious than non-fermented foods such as cakes and noodles. Fermented bread and steamed bread are beneficial to digestion and absorption, because enzymes in yeast can promote the decomposition of nutrients. Therefore, people with thin bodies, children and elderly people with weak digestive function are more suitable to eat this kind of food.

When eating "dry food" such as steamed bread, cakes, bread and biscuits for breakfast, it is best to drink some liquids such as water, soybean milk or milk while eating, which is not only beneficial to gastrointestinal digestion, but also can effectively prevent the outbreak of some cardiovascular and cerebrovascular diseases.

9. Cooked meat

As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to our healthy growth, intellectual development and physical durability. Moreover, when raw meat is cooked, it will dissolve some flavor-forming substances. These flavor substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach.