The best way to eat a nutritious and detoxified breakfast is 1 fruit +2 vegetables+1 sweet potato+1 rice. In other words, we divide each meal into five equal parts, and the ratio of fruit, vegetables, sweet potatoes and rice is 1: 2: 1: 1.
Besides, eat more protein. Protein is the first choice for breakfast. protein-rich food is easy to satisfy, which greatly reduces the calorie intake. It is suggested that people drink a mixed drink of milk or soy milk, and add whey protein powder to it. Fruit and whole wheat cereal, toast or muffins are all good choices.
Taboo of breakfast in the morning
Avoid drinking a lot of cold drinks: if the temperature difference is too large, it will strongly affect the gastrointestinal tract and lead to sudden contracture.
Avoid eating bananas on an empty stomach: bananas contain not only potassium that helps you sleep, but also a lot of magnesium. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function.
Never eat pineapple on an empty stomach: pineapple contains strong enzymes, which will hurt the stomach, and its nutrients must be better absorbed after eating.
Question 2: What's with porridge in the morning? 20 minutes of porridge is a good choice for breakfast. Because after a night's sleep, after getting up in the morning, the gastrointestinal function has not recovered from the inhibitory state of sleep (sleeping food) to the excited state, so the digestive function (digesting food) is relatively weak and the appetite is poor. At this time, if you only eat dry food, even greasy things (oily food), you will not eat much, which will also hinder the digestion of the stomach and cannot fully provide the calories needed by the body throughout the morning. Therefore, you can eat porridge with more water for breakfast, or liquid food such as soybean milk and milk with dry food, which is convenient for gastrointestinal absorption.
This kind of breakfast does not have the problem of high fat, but it is often used with pickles and porridge with bean curd. Should not eat more, it is best to eat only once or twice a week. Pickled vegetables and tofu have low nutritional value and are too salty; In order to preserve some processed foods such as kimchi and tofu, preservatives may be added, which are easy to harm liver and kidney if eaten frequently. Moreover, many breakfast side dishes we are used to are not low in sodium content, and the order is as follows: spicy fermented bean curd (containing 3675 mg of sodium), fish floss, salted duck eggs, pickled cucumbers, pickled radishes and pork floss.
Nutritionist's suggestion:
● A bowl of slightly thicker porridge is about half a bowl of dry rice. It is recommended to eat 2 ~ 3 bowls at a time, otherwise it is easy to feel hungry before noon.
When eating porridge, you can match it with a poached egg or a piece of lean meat. Vegetarians (vegetarians) choose to eat a piece of bean curd or dried bean curd, vegetarian chicken and other bean products, and eat protein (protein food). As for bean curd and pickles, try to eat as little as possible. In addition, add a plate of fried vegetables, this breakfast is very balanced, and the potassium in vegetables (vegetable food) can help the body excrete sodium.
If students or office workers buy a breakfast cart in salty porridge, this kind of porridge has little meat content, a thin appetite, a short gastric emptying time and is easy to feel hungry. It is suggested that you can add a tea egg or drink a bottle of milk to increase protein's intake.
● Eat 2 servings of fruit every day (1 serving is about the size of a baseball or a flat bowl), so you can eat 1 serving of fruit (fruit food) for breakfast according to your personal habits, but it is not recommended to drink fruit juice because the calories are too high.
Question 3: What should I eat for breakfast? (1) minced meat porridge, bean paste buns, celery and dried tofu minced meat porridge: japonica rice, glutinous rice, minced meat, spinach and carrots. Bean paste bag: flour, bean paste, preserved fruit, lard. Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms. (2) Oatmeal porridge, vegetable and meat buns and assorted pickles oatmeal: oatmeal, shredded ham, minced carrots and minced parsley. Vegetable-meat steamed stuffed bun: flour, minced meat, sauerkraut, dried bean curd, mushrooms, assorted pickles: cabbage, pickled mustard tuber, cucumber, pepper, etc. (3) Black date porridge, fresh meat in a small cage, dried black date porridge with chicory and cowpea: japonica rice, glutinous rice, Mayjujube and walnut. Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms. Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms. (4) Preserved egg porridge, jam-wrapped, minced Chinese cabbage preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery and ham. Jam bag: flour, jam, walnuts, milk. Sauerkraut: Sauerkraut, minced meat, potatoes and carrots. (5) Wonton with vegetable meat and gingko cakes. Quail egg and vegetable wonton: flour, minced meat, sauerkraut, mushrooms, ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnut, raisin quail eggs: quail eggs, mung bean sprouts, shredded green peppers. (6) custard, fresh meat, beef and potatoes, and diced chicken custard: milk, apples, and oranges. Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham. Diced beef and potatoes: beef, potatoes, carrots and peppers. Examples of children's breakfast recipes? Monday: milk, steamed bread, soybean milk, steamed eggs, lettuce strips? Tuesday: soybean milk, sesame seed cake, boiled peanuts, beef sauce, rice porridge? Wednesday: milk, bread, shredded tofu, shredded carrots, boiled eggs? Thursday: soybean milk, paper, kelp silk cabbage, salted duck eggs, rice porridge? Friday: milk, steamed bread, cucumber noodles, soybean milk? Saturday: soybean milk, cake, bean sprouts, vermicelli? Sunday: milk, egg pancakes, cold cabbage, rice porridge?
Question 4: What should I eat for breakfast? Steamed bread and steamed buns are ok.
Question 5: What do you eat for nutritious breakfast porridge? 1. Choose whole grain porridge, which is more nutritious and full than clear porridge.
2, when eating porridge, not only with pickles, but also with a poached egg or a piece of lean meat to supplement enough protein; It is best to add a plate of fried vegetables, the nutrition will be very balanced, and the potassium in the vegetables can help the body excrete sodium.
Lycium barbarum kelp porridge
Ingredients: dried kelp 120g, yam 100g, fried cassia seed 15g, hawthorn 30g, white chrysanthemum 10g, white rice 75g, medlar 15g, and proper amount of sugar.
Practice: First put the fried cassia seed, hawthorn, white chrysanthemum and other medicinal materials into the pot at the same time, then add a proper amount of water, first fry twice and then filter out the medicinal juice for later use; Peel the yam, wash it, and cut it into dices for later use; Washing kelp and shredding; Put the washed white rice into the pot, then add the liquid medicine, kelp, yam, medlar and appropriate amount of water, then boil it with strong fire, then simmer it with low fire, and add sugar after cooking.
Efficacy: kelp porridge can clear away heat and reduce blood fat, improve eyesight and reduce blood pressure, lose weight and relax bowels.
Question 6: What goes with porridge for breakfast? There are many fried dough sticks, steamed bread, bread and vegetables.
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Question 7: What side dishes does breakfast porridge go with? Generally with pickles, there are more fermented bean curd. Such as mustard tuber, pickles, fried peanuts and so on.
Question 8: What should I have with porridge for breakfast? What are the benefits of porridge for breakfast? Ingredients: red pepper, green pepper and golden sauce.
Chop red pepper and green pepper.
Heat oil in a pan, add chopped red pepper and green pepper and stir well.
Boil oyster sauce.
Add the golden sauce.
Bring to a boil and stir slowly. At this time, the sauce and oil will dissolve together. This process is called oil into sauce.
Add sugar and monosodium glutamate to taste, and simmer until the Chili sauce shines. At this time, the oil and sauce are separated. This process is called oil out of sauce. Turn off the fire.
Take out the pot and put it in the bowl.
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Preparation of Chili sauce
Ingredients: red pepper1000g, tomato1500g, sweet noodle sauce 500g, garlic 250g, peanut 250g, sugar 250g, salt 250g, peanut oil125g and monosodium glutamate 50g.
Exercise:
1. Grind pepper, tomato, garlic and peanuts with a meat grinder (or a small mill), add sweet noodle sauce, sugar and salt and stir well.
2. Heat the oil in the pot, stir-fry the above materials, pour them into a basin for cooling after cooking, add monosodium glutamate and mix well to serve.
rouille
Practice: fresh morning pepper, a little red pepper (people who like spicy food can use all morning peppers), 500 grams of tomatoes, one piece of ginger and two pieces of garlic. Put the above materials into a blender and stir them into paste. Put a small bowl of water in a wok and cook it on medium heat. Put all kinds of pastes in the wok, and add salt, sugar (a little) and half a bottle of rice vinegar (garlic is left half and put last) while cooking the sauce. Remember to keep stirring with a spoon to prevent the pan from sticking. Turn off the heat from thin to thick, then add some monosodium glutamate, pour in the remaining garlic, cool and bottle.
Tip: This Chili sauce can definitely compete with the famous garlic Chili sauce on the market. Another trick is to take a small piece of old radish with sour teeth in a pickle jar and stir it with tomatoes. The sauce tastes particularly fragrant.
Chopping pepper: the practice of chopping pepper in Hunan
Practice: fresh pepper 1 00g, green onion1root, a little salt and proper amount of liquor. Chop pepper, not spicy, it is best to wear rubber gloves to cut; While cutting, put it into the bottle, add salt at the same time, and press it with a pair of clean chopsticks, preferably sprinkle some white wine. Sealed, you can eat it in about 3 days.
Tip: put a little when eating noodles and mix a spoonful when cooking. It's delicious and appetizing.
Sweet Chili sauce homemade sweet Chili sauce
Practice: Pixian douban 100g, Sijibao tender peanut butter 100g, sweet noodle sauce 200g, oyster sauce 1 spoon, pepper, a little rock sugar, Jiang Mo, minced garlic and chopped green onion, 30g of dried Chili, vegetable oil and balsamic vinegar. Chop watercress, put it into a basin with peanut butter, sweet noodle sauce and oyster sauce, and stir well to form a mixture. Heat the wok and pour the oil. When the oil is hot, stir-fry Jiang Mo, minced garlic, chopped green onion and pepper, then pour the mixture into the wok, and then slowly push it evenly with a spatula.
Tip: When making sauce, you can't stir fry, you can't stir fry, you should slowly push it evenly. When there are even bubbles in the pot and the aroma is overflowing, add pepper and rock sugar and mix well. The sauce is bright red and mellow. After natural cooling, put it into bottles and cans, and pay attention to sealing.
Beef Chili sauce
Practice: 500g of beef (minced meat), 500g of red pepper (minced meat), two boxes of dried yellow sauce, monosodium glutamate100g, sugar150g, 300g of oil, cooked sesame100g, and appropriate amount of salt. Heat oil in a pan, stir-fry the beef for a while, then pour in the above seasonings, stir well and stew for a while.
Tip: Put a little when eating noodles and mix a spoonful when cooking. It smells good.
Peanut Chili sauce
Practice: 25 grams of dried pepper, 0/50 grams of cooked peanut/kloc-,40 slices of pepper, proper amount of cooking oil, 2 tablespoons of salt and a little monosodium glutamate. Drying Capsici Fructus and Zanthoxyli Fructus, and mashing into powder; Peel the ripe peanuts, and then mash them; Adding salt and monosodium glutamate into the mashed three raw materials, and stirring evenly; The wok caught fire and the salad oil was heated to seven minutes. Pour the mixed raw materials into a wok and stir fry with chopsticks. At this time, there will be a pungent smell of choking nose, and then add half a bowl of water (if you don't know much about the oil temperature, add water while pouring pepper). Cover the lid, simmer on high fire, force out the water and cook until it is sticky. Take out the pot, let it cool, put the prepared peanut hot sauce into a glass bottle and carry it with you.
Tip: This kind of sauce is simple, low in cost, convenient in raw materials, delicious and affordable, and much more delicious than Laoganma and Laoandie. Spicy people can choose spicy peppers as raw materials, or increase the weight of peppers; If you don't like spicy food, you can choose ordinary pepper. Except peanuts, ... >>