(1) Traditional type: Eating steamed bread, porridge, fried dough sticks, steamed buns, pickles, bean curd with soy sauce or leftovers according to the traditional breakfast form, although it has calories, its protein is poor and its calcium content is low, which is far from reaching the reasonable nutritional standard.
(2) Fast food type: milk with eggs or milk with bread. Milk and eggs, protein12g, 200 calories, can not meet the normal demand; The high sugar content of milk and bread, especially fruit bread, is easy to make blood sugar rise and fall rapidly. I will feel hungry before 10 in the morning.
(3) Western style: a sandwich with a cup of coffee or a hamburger with a cup of milk tea. The biggest drawback of this western-style breakfast is its high sugar content, high calories and lack of vegetables. In addition, coffee and tea will affect the absorption of iron, so it is best to drink it after meals or at rest.
(4) Nutritional type: Pay attention to balanced nutrition. Vegetables, meat, eggs, milk, fruits, cereals and other foods should be properly matched. Meat, eggs, milk and grains should be provided with sufficient protein, carbohydrates and fat, and vegetables and fruits should supplement vitamins and essential trace elements needed by human body. Here are some nutritious breakfast combinations: Monday:
Whole wheat bread, ham, steamed egg soup, milk, spinach fans.
Tuesday: salt and pepper rolls, barbecued pork, boiled eggs, porridge, carrot juice.
Wednesday: Cream steamed stuffed bun, sauce beef, tea eggs, soybean milk, seaweed rape.
Thursday: Cupcakes, salted liver, salted duck eggs, yogurt, tomato juice.
Friday: bean paste bag, meat floss, poached eggs, milk, mixed with cold melon.
Saturday: chicken and vegetable porridge, steamed bread, grapefruit juice.
Sunday: small wonton, fire, celery, carrots, cooked soybeans.
When eating breakfast, many people often fill their stomachs in a hurry to save time. Some people are willing to drink a cold drink or iced juice to appetize, which is not good for their health. Eating cold breakfast often will be harmful to your health. Because the human body only maintains a moderate body temperature, the microcirculation will operate normally, and the transportation of oxygen, nutrients and waste will be smooth. In the morning, muscles, nerves and blood vessels are still contracting. If you eat cold food at this time, it will definitely make the blood supply of various systems in the body poor. Over time, the digestion and absorption function of gastrointestinal tract will be affected, leading to flatulence, loose stool, skin deterioration, frequent colds and other symptoms, which will reduce people's resistance.
Therefore, according to the eating habits of China people, it is best to eat something hot in the morning. Just as the ancients said: "Eating porridge in the morning can promote innovation, benefit the diaphragm and nourish the stomach, promote fluid production and quench thirst, and make people refreshed every day." Therefore, the first meal in the morning should be hot porridge, hot oatmeal, hot milk, hot tofu, hot soybean milk, sesame sauce, yam porridge or Cantonese porridge, followed by eggs, bread, snacks, meat, vegetables and fruits.
1. The design amount of various nutrients in breakfast recipes should generally account for about 30% of the daily supply. Among them, the design amount of nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B 1, can be increased to about 35%.
2. According to the basic principle of "staple food collocation, meat collocation, thickness collocation and diverse collocation", try to make sure that there are vegetables, beans, meat, vegetables, eggs and milk every day.
3. Every nutritious breakfast recipe should be composed of three types: porridge noodles, cakes and cuisines. Porridge noodles are mainly used to fill the stomach, cakes are mainly used to adjust appetite, and cuisines are mainly used to relieve boredom. Arrange to eat 1 ~ 2 kinds of fruits after meals.
In addition, when designing breakfast recipes, you should always make some beans or jujube porridge, cakes with stuffing, eggs, milk or soybean milk. Because this kind of food mix is conducive to the best play of your ability to study or work in the morning. The report added that the respondents in Guangdong paid attention to reducing fire on September 27, 200913: 28. You should be able to think of something by pressing this.
Breakfast, the most common is soybean milk fried dough sticks, or porridge. There are many kinds of porridge, and you can make different patterns.
Also, jiaozi is the same (stuffing can also be made of different materials, just to your taste). Or steamed bread (but with some characteristics, such as making steamed bread into different shapes and pictographs)
Next is Shao Shao, and I like Shao Shao very much myself.
And a purple vegetable roll.
Lotus leaf rice
Guilin rice noodles.
You can also make some mung bean porridge or other drinks. In summer, it is best to freeze. But considering that some people have bad stomachs, don't take all the ice away.
Well, as a Cantonese, I can only give you so much reference.
You're welcome ~ you're welcome!