Getting up every morning and eating a quick and nutritious breakfast is the beginning of caring for yourself. Many OLs, in particular, always make their own breakfast or even three meals a day outside. You know, people who skip breakfast will get old quickly. Besides, a bad breakfast can also lead to obesity. So, caring for yourself starts with caring for breakfast. The first breakfast spectrum: one cup of skim milk, two slices of whole wheat bread and one tomato. The milk was bought the day before and put in the refrigerator. If you are an office worker, you can buy packaged whole wheat bread in the supermarket. If you are a housewife, you are advised to bake it yourself. Tomatoes can not be less, and the nutritional value can not be underestimated! Lycopene contained in tomatoes can greatly reduce the risk of cancer. Moreover, tomatoes are also the best source of vitamin C. Some people think that whole wheat bread tastes bad and must be eaten. Eating oats every day can lower cholesterol and blood pressure, which is of great benefit. And milk must be drinkable to be nutritious. It is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because boiling will destroy some vitamins, calcium in milk will form calcium phosphate precipitation, which is not easy to be absorbed by the human body. The correct way is to eat bread first and then drink milk, so that the nutrition will be more balanced. Breakfast is the most important of the three meals a day. In terms of quality, if there is enough protein, milk can provide enough protein for one day. In terms of quantity, it is not less than 30% of the total three meals a day. Therefore, you must have a good breakfast. However, what if some people just don't like to drink milk? It doesn't matter. Look at the second breakfast recipe: a bowl of tremella lotus seed porridge and a sandwich made of low-fat cheese, lettuce and bread ham. Western food is called sandwich, and Chinese food is called hamburger. The so-called "nutritious breakfast" should include the following four kinds of food, preferably at least three kinds: 1, cereal food-bread, rice (porridge) or steamed bread 2, animal food-eggs or meat 3, bean products such as milk or soybean milk 4, fresh vegetables and fruits, which also fully meet the nutritional requirements. And it doesn't matter if you get up late in the morning. Make a bowl of lotus seed porridge, and then make it up, and make sure you finish it in 15 minutes. No food? Want to lose weight? This is not good, and besides, it is counterproductive. Nutrition experts have found that some people's obesity is not a single accumulation of nutrients, largely because their diet lacks nutrients that can convert fat into energy. Breakfast is an important energy source for people to do activities before noon and improve efficiency. If you don't have a good breakfast and get enough nutrition, you will be listless and unable to concentrate. Over time, your body will get fat. Generally, men need about 1800-2000 calories a day, and women need about 1600- 1800 calories. On average, a meal accounts for about one-third of the calories. Breakfast is high in calories. After eating, the speed of burning fat will decrease. Lunch and dinner are low in calories, so fat is not easy to accumulate. People who don't eat breakfast or eat too simply can't provide enough calories and nutrition at all, and their spirits will be poor; When it comes to lunch and dinner, the ability to consume fat becomes worse. If you eat high-calorie food, the result is that you eat more calories than you consume. Of course, people are prone to get fat. The third breakfast recipe is: a bowl of small wonton and a spiced tea egg. Cereals, such as oatmeal or cornflakes, are the preferred staple food, because they contain appropriate amounts of protein, vitamins and minerals, followed by foods rich in cellulose. Only in this way can we achieve "complementarity between the main and the auxiliary, balance between lean and lean, and match meat and vegetables". In addition, several home-cooked breakfasts were sent: Example 1: brown sugar sesame paste rolls, soybean milk, spiced quail eggs, lettuce leaves and pickles with eight-treasure sauce. Example 2: Gold and silver rolls, milk, anchovies (or lobster sauce fish, or spiced smoked fish and crispy crucian carp), two kinds of oil and salt (carrots and mung bean sprouts) and fermented bean curd. Example 3: steamed bread, cake, milk, boiled eggs, coriander, fresh onion mixed with dried tofu and pickles. Example 4: Red jujube and yellow corn flour cake with sesame sauce, rice porridge, salted duck eggs, bell pepper and shredded spicy pickles. Example 5: bean paste buns, milk, western-style fried eggs (eggs, minced onion, minced fresh mushrooms, minced ham and rice rolls), fried shrimps (shrimps, coriander and chopped green onion) and cucumber slices. The movement of human brain and nerve cells must rely on sugar to provide energy, and the calories provided by breakfast account for 30% of the whole day's calories, so we should eat some starchy foods, such as steamed bread, bread and porridge. Protein Food: In order to maintain abundant energy, people should take a certain amount of protein in their breakfast. Therefore, there should be eggs, meat floss, bean products and other foods for breakfast. It is best to eat some cold dishes, vegetable salad, fruit salad and so on for breakfast. This can fully supplement vitamins. If you really don't have time to take care of breakfast one day and leave home on an empty stomach, don't indulge your stomach in "junk food" such as drinks, biscuits, chocolates and hot dogs. Emergency department should also choose healthy fast food. You might as well make a small drawer in your desk, and ready-to-eat nutritious fortified cereals, dried apricots, raisins, sliced banana seaweed and dried sweet potatoes can play an emergency role at any time. It would be better if we could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it is also good to bring a fruit from home.