Generally, it should be salty and sweet. Eat fruit or drink fruit juice. Breakfast for teenagers: The body develops rapidly in adolescence, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamins C and A are needed to help the body grow and develop. Therefore, the breakfast suitable for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).
Various collocation methods of nutritious breakfast
Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, 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 is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.
3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.
Spring is the season when children grow and develop vigorously. Many children have lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour earlier, prepare a nutritious breakfast for your child, and let him "get out quickly with the wind".
Breakfast recipe recommendation for a family of three 1
Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).
Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).
Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).
Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).
Friday: Three bottles of milk, three sandwich breads (each containing two pieces of bread 50g, two pieces of lettuce 50g and chicken breast 20g), three pancakes 50g and three oranges (150g).
Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).
Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).
Tips for healthy breakfast
1. Eating breakfast after getting up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.
People who are used to getting up early can arrange breakfast after 7 o'clock.
Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.
Breakfast should also be timed, otherwise it will affect digestion and absorption.
The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals.
6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.
Healthy breakfast plan 2
Week 1: bread (cake), jam (butter), poached eggs, milk, coriander, carrots and shredded tofu.
Tuesday: black flour cake (sesame seed cake) fried dough sticks wonton garlic mixed with soybeans and broad beans.
Wednesday: hot cakes, pine flowers (ham), soybean milk (milk), fragrant shrimps and shredded white radish.
Thursday: Fried peanuts and tofu roll meat floss (crispy rice), dried almonds and shrimps and celery.
Friday: fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage.
Saturday: pancakes, bean curd, millet gruel, kale and soybeans.
Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage.
Add some honey to breakfast.
Israel is called "the land of milk and honey", and people must eat honey for breakfast. In Germany, there is a special "honey milk" product for sale, and breakfast is often in short supply. In the "milk kingdom" of Holland, milk and honey are inseparable. In the United States, small packages of honey for breakfast are often in short supply.
Honey is the best carbohydrate source for human body, which mainly contains natural monosaccharides-levo-and dextrose. These monosaccharides have high heat energy and can be directly absorbed by the human body, while milk has high nutritional value, but its heat energy is very low, so drinking milk alone is not enough to maintain normal life activities of the human body. After analysis, many nutritionists believe that honey is the best complementary food for milk.
The other depends on your age, activity and health. Growing young people or pregnant women can have a hearty breakfast, such as bread, eggs or meat, juice and milk. Adults only eat bread, steamed bread, skim milk, fresh fruit or juice. Eggs are very nutritious food. In order to avoid eating too much cholesterol, an average of 3 eggs a week is enough. If you like to eat meat with high fat and saturated fatty acids, such as bacon or sausage, it is good to cook it occasionally.
Breakfast should not be the same every day, there is no need to stick to the rules. In the morning, you can eat leftovers from the night before, yogurt and fruit, fried rice and noodles.
Chinese breakfast, whether porridge and pickles or soybean milk fritters, is not ideal in nutrition. If you like porridge, you can add millet or red beans to cook, and the concentration should not be too thin. This can increase the weight of protein, minerals and cellulose. Side dishes such as pickles, besides appetizing, have too much sodium, which is not good. You want to add floss, eggs, preserved eggs, salted duck eggs, peanuts, dried tofu and so on. Protein can also be added. If there is still a gap in the stomach, you can add fruit. If you like to eat soybean milk and sesame oil strips, you can also add eggs, or add leftovers, fish, meat and vegetables from the previous day. It is ideal to end with fruit.
As the saying goes, eat well at breakfast, eat well at lunch and eat less at dinner. Nutrition experts point out that eating a nutritious breakfast every day is very important for good health. In order to make people have a safe breakfast, the country has put forward a healthy and nutritious breakfast "Safe Breakfast Project", which has been popularized in Beijing, Shanghai, Jinan, Nanning and other cities 10.
After a long night, the stored glucose in the human body has been exhausted, and it is urgent to supplement energy and nutrition. But many people don't pay attention to breakfast, and often just eat a little or not at all. This really saves trouble, but it may make you depressed all day and have a very adverse effect on your health.
Experts believe that whether to eat breakfast and how to mix the varieties of breakfast are extremely important to human health. Because of the urgency of going to work in the morning, many working people have developed the habit of not eating breakfast, while some people are careless even if they eat breakfast, and the nutritional components of breakfast are unbalanced and their health is worrying.
Skipping breakfast is a habit of chronic suicide. Skipping breakfast: Foreign medical experts have found that skipping breakfast will not only harm the stomach, but also make people feel tired, upset and have a headache. If you often skip breakfast, you will easily get gallstones, and it will make people look "old". People who skip breakfast for a long time have dry skin, which is prone to wrinkles and premature aging. At the same time, because breakfast is too far away from dinner the day before, the stomach wall is particularly prone to corrosion and ulcer.
If you don't eat breakfast, you will feel depressed at first, which will affect the secretion of gastric acid and bile, weaken the function of digestive system and induce digestive system diseases such as gastritis and gallstones. It will also make people feel a strong sense of fasting and hunger at lunch. If you eat too much food unconsciously, the extra energy will be converted into fat in your body. Over time, fat will accumulate under the skin, leading to obesity. Malnutrition caused by skipping breakfast will also lead to the decline of the body's resistance function, and it is easy to suffer from various diseases such as colds and cardiovascular diseases.
Skipping breakfast will not only hurt the stomach, make people feel tired, upset and have a headache, often skip breakfast, and it is easy to produce gallstones, and it is especially easy to make people look "old". People who skip breakfast for a long time have dry skin, which is prone to wrinkles and premature aging. At the same time, because breakfast is too far away from dinner the day before, the stomach wall is particularly prone to corrosion and ulcer.
In addition, what you eat for breakfast is also very particular.
Recommended:
1. A cup of skim milk, two pieces of whole wheat bread and a tomato.
2. A bowl of tremella lotus seed porridge and a low-fat cheese lettuce bread ham sandwich.
Third, a bowl of small wonton and a spiced tea egg.