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What’s the best breakfast?

Generally, it should be a combination of salty and sweet, and you should eat fruit or drink juice.

Children’s breakfast: Children are in a period of vigorous growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First, eat small amounts of foods with high sugar content to prevent tooth decay and obesity. If conditions permit, children's breakfast is usually a glass of milk, an egg and one or two slices of bread. Milk can be consumed alternately with drinks such as juice. Bread can sometimes be replaced with biscuits or steamed buns.

Teenagers’ breakfast: The body develops rapidly during adolescence, and muscles and bones often grow together. In particular, sufficient calcium, vitamin C, A and other nutrients are needed to help the body’s growth and development. Therefore, a suitable breakfast for teenagers is a glass of milk, a piece of fresh fruit, an egg and two ounces of dry snacks (mainly carbohydrates such as steamed buns, bread, and biscuits).

Breakfast for middle-aged people: Middle-aged people are in the "troublesome time". They shoulder the two important responsibilities of work and family, and the physical and mental burden is relatively heavy. In order to slow down the aging process of middle-aged people, their diet should contain both Rich in protein, vitamins, calcium, phosphorus, etc., and should be kept low in calories and fat.

What do nutritionists eat for breakfast?

Living in a busy metropolis, most people can use many excuses such as sleeping in and not having time to prepare as reasons for not eating breakfast. So, let's take a look, how do nutritionists arrange and prepare their own breakfast? Maybe it can serve as a reference for many white-collar workers or parents. The method is very simple, just make a sandwich and drink milk, make boiled eggs or braised eggs the night before, cut them in half, slice cucumbers, wash the cherry tomatoes, and add the eggs/braised eggs, cucumber slices, and cherry tomatoes directly the next morning Sandwich between two slices of bread. For the kid's portion, microwave the dried shrimps before adding them to the sandwich. It not only supplements calcium but also increases protein. It tastes a little salty and refreshing. If you want to season it, you can also add some tomato sauce. The whole process takes no more than 10 minutes, but all the nutritional elements are present. If you still don't have enough time, you can make the sandwiches the night before and just microwave them in the morning. A glass of milk and a slice of sandwich can be eaten by a child in less than 10 minutes.

It should be reminded that it is best to drink a glass of warm water after gargling your mouth and before eating, which can replenish the water consumed throughout the night.

Various combinations of nutritious breakfasts

Of course, breakfast choices can be rich and diverse. As long as the three "necessary" principles are met, you can also use your ingenuity to make one A simple and nutritious breakfast.

1. Milk + vegetable buns/meat buns + vegetables: Yogurt is rich in lactic acid bacteria and its contribution to the human body is even greater than milk. However, yogurt cannot be consumed on an empty stomach in the morning. It is best to eat it with steamed buns, steamed buns, etc. If it is vegetarian buns such as mushroom buns, etc., the nutrition is relatively 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-beautifying eight-treasure porridge: If female white-collar workers have the conditions, they can make the eight-treasure porridge the night before, add rice, red beans, peanuts, wolfberry, etc., and heat it up the next morning to eat, which is convenient and beauty-enhancing.

3. Hypoglycemic milk oatmeal: Rinse the oatmeal with boiling water first, then add milk. This combination is more suitable for people with high blood sugar or a family history of diabetes.

Spring is the season when children grow and develop vigorously. Many children eat lunch at school, and it is difficult to ensure richness, so the role of breakfast is particularly important. Experts call on all parents to be more diligent, get up a quarter of an hour early, and prepare a rich and nutritious breakfast for your child so that he can "pull up quickly with the wind."

Recommended breakfast recipes for a family of three

Monday: 3 bottles of milk (227 ml each), add 90 grams of cereal, bread with strawberry jam and cheese (200 grams of bread, 50 grams of strawberry jam , 3 slices of cheese (30g each)

Week

Tuesday: 3 bottles of milk, 3 flower rolls (50g each), 3 cakes (25g each), 1 pear (150g)

Wednesday

Wednesday: 3 bottles of yogurt (600g), 3 egg pancakes (each containing 25g of eggs and 75g of wheat flour), 1 big apple (150g)

Thursday: 3 bottles of milk (227ml each), 90g of cereals, 3 meat buns (50g each), 3 bananas (300g)

Week

Friday: 3 bottles of milk, 3 pieces of sandwich bread (each piece contains two slices of bread 50g, two pieces of lettuce 50g, chicken breast 20 grams), 3 pancakes (50g each), 3 oranges (150g)

Saturday: rice porridge (100g japonica rice), 3 fried eggs (120g), 3 siomai (75g), 3 vegetable buns (150g), 3 bottles of yogurt (600g)

Week

Day: 3 bottles of milk (227 ml each) plus cereal 90 grams, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each), 3 bananas (300 grams)

Healthy breakfast tips

1. Eat breakfast as soon as you wake up It is prone to indigestion, so it is generally best to eat 20 to 30 minutes after getting up.

2. For people who have the habit of getting up early, it is better to have breakfast after 7 o'clock.

3. Don’t eat too fast because you are in a hurry, so as not to damage your digestive system.

4. Breakfast should also be at a fixed time, otherwise it will affect digestion and absorption.

5. Food eaten after breakfast cannot replace breakfast, so skipping breakfast and relying on extra meals is unscientific.

6. Parents’ role models are very important. Only when parents take the lead in eating nutritious and healthy breakfasts can children develop good breakfast habits.

Week 1: Bread (cake) jam (butter) poached eggs milk coriander carrot tofu shreds.

Week 2: Black noodle pastry (shaobing), deep-fried dough sticks, wontons, soybeans and broad beans mixed with garlic paste.

Week 3: Hot cakes, Songhua (ham), soy milk (milk), shredded shrimp and white radish.

Week 4: Hanamaki, pork floss, fried peanuts, tofu brain (steamed rice crust), almonds, dried shrimps and celery.

Week 5: Fried steamed buns, boiled nuts, egg noodles, and spicy and sour cabbage.

Week 6: Pancakes and fruits, braised dried tofu, millet porridge, kale and soybeans.

Sunday: Three fresh fried rice, egg soup (soy milk), sweet and sour cabbage.

I hope you adopt it and wish you good luck