A nutritious breakfast is a nutritious breakfast in general. A scientific breakfast should be low in calories, balanced in nutrition, complete in carbohydrates, fats, protein, vitamins, minerals and water, especially rich in dietary fiber.

a nutritious breakfast, like giving charcoal in the snow, can make hormone secretion enter normal and reach * * * quickly, provide thirsty energy for brain cells that need to be fed, supplement necessary nutrition for the body that needs to be photographed, and bring us physical energy, vitality and health at once. Basic introduction Chinese name: main raw materials of nutritious breakfast: dairy products, eggs, fruit and vegetable fluids contain preservatives: no main nutritional components: cereal energy, protein nutrition, main edible effects of alkaline soy milk: improving immunity for suitable people: nutritious breakfast for all, personalized nutritious breakfast, importance of breakfast, nutrition collocation, three principles, meal time, nutrition collocation, matters needing attention, Breakfast food, staple food, collocation, for example, recipe recommendation, suitable for people, children, teenagers, middle-aged people, three unsuitable, adequate but not excessive, late but not early, soft but not hard, five major misunderstandings, nutritious breakfast should include four categories of food: cereal foods which mainly provide energy, mainly rich in carbohydrates, such as porridge, bread, steamed bread, etc. Mainly to supply protein, mainly meat, eggs and other foods; Mainly supplying inorganic salts and vitamins, mainly referring to fresh vegetables and fruits; Mainly providing calcium and rich in various nutrients, mainly milk, dairy products and bean products, breakfast is the most important meal in a day. The energy consumed by breakfast accounts for 3% of the energy needed by the human body in a day, but it is difficult to make up for the lack of nutrition in breakfast at lunch and dinner. A balanced diet, healthy living habits and a nutritious breakfast habit every morning are "necessary" lessons for everyone every day! After a night's deep sleep, the body's stored nutrients and energy are exhausted, hormone secretion has entered a trough, the brain and various organs of the body are hard to cook without rice, and the memory function is in a dull state. A nutritious breakfast, like giving charcoal in the snow, can make hormone secretion enter normal and direct quickly, provide hungry brain cells with hungry energy, supplement the body with necessary nutrition, bring us physical energy, vitality and health at once, and let our happy and wonderful day begin with the body with the most vitality, the best state and the best nutritional level. Have a good breakfast, there are many things to pay attention to, here, simply give you some outlines. Personalized nutritious breakfast is to design the diet structure according to the diner's illness, non-illness and partial eclipse. Any food in the world has a medicinal effect, and everyone's lack or surplus food is different. Therefore, personalized scientific diet-designing breakfast should be adopted. The Importance of Breakfast Breakfast can be said to be the most important of the three meals a day. Many people will skip breakfast because they lose weight and have no time, but who would have expected that breakfast is very important? As the saying goes, "Eat well for breakfast, eat less for lunch, and don't be too full for dinner". If you don't eat breakfast, you will first have no symptoms such as spirit and dizziness, and your brain and muscles are still in an unhealthy state. This state can't meet the intensity of work and study in the whole morning. If you don't eat breakfast for a long time, it will bring great harm to your body. In addition, people who want to lose weight should eat breakfast. If you don't eat breakfast, you gain weight instead. Why? Because people don't eat breakfast, the food they eat is easier to absorb, and the food they eat at this time is most likely to be converted into subcutaneous fat and stored. Therefore, breakfast must be eaten! Nutritional breakfast provided by the state for western schools 1. Four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk and fruit and vegetable essence! 2, nutritious breakfast, the best content to eat more: whole wheat bread, steamed bread, porridge, miscellaneous grains, soy milk, skim milk, eggs, apples, pears, etc. It is easy to buy fruits and vegetables; Eat less: fried dough sticks, hamburgers, cakes, biscuits, French fries, ham, instant noodles, carbonated drinks, soda and other healthy choices: choose foods rich in high-quality protein; Choose cereals rich in water, minerals and cellulose; Choose fruits and vegetables, soybean milk, skim milk and other fluid nutritious foods; Stay away from foods high in oil, sugar, salt, fat and additives. 3, reasonable collocation scheme: a variety of small amounts, staple food is indispensable, dairy products, eggs are also needed, fruit and vegetable fluids are very good. Breakfast in three meals a day should be diversified. High-quality protein, vitamins and adequate water are all indispensable for improving immunity. Breakfast is not advocated in large quantities, but it should be rich in varieties. Three principles: Generally speaking, it is most appropriate to get up for 2 to 3 minutes before eating breakfast, because people have the strongest appetite at this time. In addition, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is to say, it is better to have breakfast between 7 and 8 o'clock. If breakfast is too early, the number should be increased accordingly or the lunch should be advanced accordingly. The basic requirements of nutrition collocation are: the main and auxiliary complement each other, the balance between dryness and thinness, and the collocation of meat and vegetables. The following nutrients must be paid attention to when you eat in the morning: carbohydrates: the movement of human brain and nerve cells must rely on sugar to generate energy, so you can eat some starchy foods, such as steamed bread, bread, porridge and so on. The calories provided by breakfast should account for 3% of the whole day's calories, mainly relying on staple food, so breakfast must be eaten well. Protein Food: Whether the human body can maintain abundant energy mainly depends on the protein eaten for breakfast. Therefore, there should be a certain amount of animal protein for breakfast, such as eggs, meat floss, bean products and other foods. Vitamins: This point is most easily overlooked. It is best to have some hot and sour vegetables, mixed dishes, pickles, vegetable salads, fruit salads and so on. Precautions: First, get enough water. At least 5 ml of water should be consumed for breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. Drinking a cup of light honey water or boiled water to moisten the stomach after getting up is one of the secrets of health preservation. If you do physical exercise in the morning, you'd better drink water first and then go out to exercise. Second, it is not advisable to eat fried food often. Fried foods have high fat content, which is unbearable to the gastrointestinal tract, and are prone to indigestion, bile and pancreatic diseases, or recurrence and aggravation of such diseases. In addition, there are often more carcinogens in the oil that has been used many times. If you often eat fried food, you can increase the risk of cancer. Third, food should be easy to digest. After getting up in the morning, most people have a weak appetite and weak digestive ability. Therefore, breakfast food must be easy to digest, nutritious and not too greasy. Pay special attention to the food should not be too cold, because cold food will reduce the digestive ability of the stomach, and it is easy to cause diarrhea and other problems in the cold season of autumn and winter. Breakfast food at the same time, according to their different preferences, breakfast can be divided into 3-5 kinds of food. Staple food Staple food mainly includes bread, steamed bread, noodles, etc. Generally, the weight is about one or two, and those who are tall or physically exhausted can appropriately increase it to two or two. Generally speaking, the staple food for breakfast should not be too large. There should be dairy products. It can be milk, yogurt or soybean milk. The serving size of each meal can be about 25ml. If pregnant women and the elderly need to supplement calcium through dairy products, they should also drink them in different periods. It is not advisable to drink all the dairy products needed in the morning. Eggs need it. You should ensure the intake of one egg every day. Increase liquid food in moderation. Mainly fruit juice, orange juice and other drinks, mainly to increase the intake of water-soluble vitamins. In addition, you can eat some cream, cheese, jam and so on according to your eating habits. You know, "milk+eggs" is not a perfect nutritious breakfast, which is only sufficient in protein. Finally, remind again: the four elements of nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable essence! With the general nutrition of breakfast collocation needs: 1, fruits and vegetables: such as lettuce salad, tomatoes, apples; 2, drinks: orange juice, kiwi fruit juice, soybean milk, milk; 3, staple food: bread, porridge, pasta; 4, side dishes: cold seaweed and other side dishes; 5, before lunch, add nuts such as walnuts and almonds to meet the dietary needs in the morning, but these ordinary people can't make nutritious breakfast recipes. Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots. Bean paste bag: flour, red bean paste, preserved fruit, celery and dried bean curd: celery, dried bean curd, shredded water bamboo and mushrooms. Nutritional breakfast recipes (2): oatmeal, vegetable and meat buns, assorted pickles. Oatmeal porridge: oatmeal, shredded ham, carrot powder and coriander. Vegetable and meat buns: flour, minced meat, pickled Chinese cabbage, dried bean curd and mushrooms. Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc. Nutritional breakfast recipes (3): black date porridge, fresh meat dumplings, dried chicory and asparagus beans. Black jujube porridge: japonica rice, glutinous rice, maya jujube and walnut. Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms. Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms. Nutritional breakfast recipes (4): preserved egg porridge, egg soup, minced pork with cabbage and shrimps. The preserved egg porridge made is very good. Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery and ham. Egg custard: eggs and sugar. Sauerkraut: Sauerkraut, minced meat, potatoes and carrots. Nutritional breakfast recipes (5): vegetable and meat wonton, ginkgo cake and quail eggs. Wonton with vegetable meat: flour, minced meat, pickled Chinese cabbage, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnut and raisin. Quail eggs: quail eggs, mung bean sprouts and shredded green peppers are better for making millet porridge. Nutritional breakfast recipes (6): milk and fruit soup, fresh meat balls, diced beef and potatoes. Milk custard: milk, apples, oranges and raisins. Fresh meat balls: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham. Diced beef and potatoes: beef, potatoes, carrots and peppers. Fried eggs with honey, nourishing. Put a little salt in soy milk or milk to replenish the spleen. Don't put too much salt, put a little and try it once until it is suitable. Too much salt tastes particularly bad. Break the raw egg, put the egg liquid in a higher cup, rush it into the egg liquid with freshly boiled water, add some honey to moisten the lungs and throat. In the past, the Cantonese Opera Troupe used to raise the voice like this, or it is also very good to steam the egg. When it is cooked, put some salt or sugar. It is best to have honey, just choose one. These three kinds are rare. The one below is a little more ordinary. Honey, red dates and oats. Soybean milk oatmeal, I heard that breast enhancement. Bread yogurt. Eggs and apples. Lean meat porridge. Fried eggs with steamed bread. Beef brisket soup powder with vegetables. Sauté ed noodles with meat sauce and side dishes. Corn and milk. Steamed buns and soybean milk. Zongzi Sour Plum Soup, papaya porridge can have breast enhancement effect. We can also try breakfast for foreigners: common sandwiches: two slices of toast, usually fried eggs (or poached eggs), ham slices, lettuce, etc., and milk. Poached eggs: 1~2 fried eggs, with ham or sausage, or hamburger steak. Diet-salad: lettuce, corn kernels, ham kernels, tomatoes, salad dressing, etc. There are many nutritious breakfasts, so we must eat well and start from ourselves. For example, a cup of fresh yogurt+two pieces of whole wheat bread+a tomato yogurt and tomatoes have very high vitamin A content. Vitamin A is a good thing to improve eyesight. It is very good for professional women who often write at their desks or computers to eat more foods rich in vitamin A; In addition, vitamin A can also promote skin cell regeneration, improve the new speed of deep skin cells and strengthen the connection between cells. A bowl of jujube millet porridge+chicken sandwich millet is also rich in carotene and various vitamins; Jujube can replenish qi and blood and improve immunity; Have a chicken sandwich. This nutritious breakfast collocation can be full of physical strength and cope with a busy morning's work. It is the first choice for professional women. 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 paired with mushrooms and vegetable bags, the nutrition will be more complete; If you like to eat meat buns, you must add some vegetables and fruits, or freshly squeezed vegetable juice and fruit juice. Avocado milk practice: peel and seed avocado, and put a quarter into the blender. Then add milk and honey, start the blender and mix well, and then put it in a cup for drinking. Avocado milk has a high nutritional value, and it is anti-aging. As breakfast, one cup is enough. Avocado is high in calories, but its fat is monounsaturated fatty acids and essential fatty acids which are beneficial to the body. Therefore, the fat-soluble vitamins (such as vitamins B and E) contained in avocado are easier to be absorbed than other fruits. And these vitamins are the holy products of beauty and anti-aging! Avocado is high in calories, but as long as it is eaten in the morning, it will not be accumulated into fat. Coupled with its smooth and rich taste, avocado is the best choice for nutritious breakfast. The recipe recommends a weekly breakfast plan for a family of three: three bottles of milk (227 ml per bottle) with 9 grams of grain, bread with strawberry jam cheese (2 grams of bread, 5 grams of strawberry jam and 3 grams of cheese), Tuesday: three bottles of milk, three rolls (5 grams each), three cakes (25 grams each) and one pear (15 grams). 3 omelets (each containing 25g of eggs and 75g of wheat flour), 1 big apple (15g) Thursday: 3 bottles of milk (227ml per bottle) with 9g of grain, 3 meat buns (5g each), 3 bananas (3g each) Friday: 3 bottles of milk, 3 sandwich breads (each containing 5g slices of bread and 2 lettuce). Three oranges (15g) Saturday: rice porridge (1g of japonica rice), three fried eggs (12g), three steamed buns (75g), three vegetable bags (15g), three bottles of yogurt (6g) Sunday: three bottles of milk (227ml each) with 9g of grain and ham sausage. Tuesday: black-faced cake (sesame seed cake) fried dough sticks wonton garlic mixed with soybean and broad bean. Wednesday: hot cakes, pine flowers (ham), soybean milk (milk), fragrant shrimp and shredded white radish. Thursday: Fried peanuts, bean curd (crispy rice), dried almonds and shrimps, and celery. Friday: Fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage. Saturday: pancake, steamed bean curd, dried millet porridge, Chinese kale and soybeans. Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage. Scheme 3 Monday: preserved egg and lean meat porridge steamed bread (steamed stuffed bun) assorted pickles fried poached egg small tomato Tuesday: spicy chicken leg hamburger coffee (soybean milk, milk) potato cake kiwi Wednesday: rice porridge flower roll or scallion cake salted duck egg garden egg grape Thursday: fresh milk bread (cake) fried powder apple Friday: eight-treasure porridge mixed with powder tea egg peach Saturday: shredded pork noodles selling steamed dumpling coffee (soybean milk, milk)