1, coarse grains: steamed bread, steamed stuffed bun and soybean milk are the most common collocation. Steamed bread includes brown sugar steamed bread, bean paste steamed bread and white steamed bread; Steamed buns include bean paste buns, cream buns, meat buns and vegetable buns.
2, porridge: usually there are black rice porridge, preserved egg lean meat porridge, millet porridge and so on. And white rice porridge with side dishes.
3, noodles: breakfast is generally light, usually clear soup powder, noodles, wonton, noodles and so on.
4, bread: there are fluffy bread, sandwiches, red bean toast and so on. Bread can be paired with milk, which is more nutritious.
5, cakes: there are thousands of cakes, sauce cakes, potato cakes, egg cakes and so on. Can also be paired with soy milk.
Precautions for breakfast:
1, it must be rich in variety, balanced in diet and comprehensive in nutrition.
2. There must be carbohydrates to supplement enough energy.
3, vitamins must be supplemented, vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest.
4. Drink a glass of warm water before breakfast. After a night's sleep, people consume a lot of water and nutrients from urine, skin and breath, and they are in a state of physiological water shortage after getting up for breakfast. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. But don't drink too much water before breakfast.
5. The amount of various nutrients in breakfast recipes should generally account for about 30% of the whole day's supply. Among them, for nutrients that may be insufficient for lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. And the thickness is matched, so that the composition ratio of the eight essential amino acids in the food protein is more balanced and the nutrition is complementary.