A light and healthy breakfast in the morning, even if the work is very busy, everyone can't ignore the existence of breakfast. But in the process of eating breakfast, try to choose a light breakfast with high nutritional value. This is a light and healthy breakfast.

A light and healthy breakfast A light and healthy breakfast includes milk, eggs and soybean milk. You can also add certain vegetables, fruits and staple foods to ensure a balanced intake of nutrients and supplement nutrition for the body. Moreover, the above foods are relatively light, have little irritation to the gastrointestinal tract, and generally do not cause discomfort. Breakfast is usually more important, and attention should be paid to ensuring the diversification and nutritional balance of food.

1, milk: It is a common dairy product, rich in protein and calcium, which helps to supplement nutrition. And when drinking milk, try to heat it as much as possible, and you can also eat it with bread. But people with weak gastrointestinal digestive function should avoid drinking milk on an empty stomach;

2. Eggs: contain more protein and lecithin, and are rich in nutrients. Eating in the morning can usually replenish energy for the body, which has many benefits to the body, but we should pay attention to the right amount;

3. Soymilk: It belongs to bean products, generally made of beans such as black beans or soybeans. Drinking it in the morning can also help to supplement the protein needed by the body, and it also contains many trace elements. Moderate drinking can also supplement nutrition for the body. Moreover, soybean milk is usually light and less irritating to the gastrointestinal tract;

4, vegetables: usually you can choose tomatoes or cucumbers, you can also choose cabbage. , containing certain vitamins and dietary fiber, can supplement vitamins for the body after eating, and can also play a certain laxative role;

5, fruit: usually you can choose apples or bananas, you can also eat cherry tomatoes, which are conducive to supplementing nutrition for the body;

6. Staple food: In the morning, you can supplement carbohydrates in an appropriate amount to meet the energy needs of your daily activities. You can choose bread, tortillas, potatoes and so on. Choose less fried food and cakes.

Breakfast is a very important meal in three meals a day. The nutrition and quantity of breakfast directly determine a person's mental state in the morning. So even if the work is very busy, everyone can't ignore the existence of breakfast. But in the process of eating breakfast, try to choose a light breakfast with high nutritional value, because too greasy breakfast is not easy for the stomach to digest.

A light and healthy breakfast in the morning is 2 1, bread+milk.

Bread contains protein, fat, carbohydrates, a small amount of vitamins and minerals such as calcium, potassium, magnesium and zinc. It has various flavors, such as barbecued pork bun, pickled cabbage bun and bean paste bun. Eating different tastes every day will not get tired, and bread is easy to digest and absorb, and it is convenient to eat. Milk is nutritious, rich in protein and calcium, and has a very good effect on human body.

2, coarse grains+yogurt.

Coarse grains such as corn, sweet potato, potato and yam contain various vitamins and minerals, which provide us with rich trace elements such as iron, calcium, phosphorus, selenium and zinc. The nutrition is comprehensive and balanced, and the dietary fiber in coarse grains helps to promote intestinal peristalsis, promote digestion, help clean the intestines and improve constipation. At the same time, yogurt is beneficial to gastrointestinal peristalsis and can be eaten with coarse grains. Rich nutrition can provide vitamins, trace elements and other nutrients for the human body, and also help to strengthen the spleen, stimulate appetite and nourish the stomach.

3, eggs+soy milk.

Eggs are rich in protein, which is easily absorbed by the human body. Eggs are also rich in lutein, which is a nutrient for the eyes and plays a role in protecting the eyes. Eating eggs is very helpful for office workers who often face computers. Soybean milk is rich in plant protein and phospholipids, and also contains vitamins B 1, B2 and nicotinic acid. In addition, soybean milk also contains minerals such as iron and calcium. Eggs and soybean milk are certainly very nutritious breakfasts.

4, rice porridge+protein powder.

Many office workers sometimes have no appetite and like to drink light rice porridge in the morning. Rice porridge can really regulate the stomach, calm the liver and reduce fire, which is beneficial to absorption, but eating rice porridge alone is not nutritious enough, and you need to eat more protein in the morning, while rice porridge only contains a small amount of protein. In this case, you can brew a cup of protein powder to drink. Because protein powder is a nutritional supplement, it can quickly and efficiently supplement protein, improve the amino acids needed by human body, and it is better to drink protein powder in the morning.

So, if you only drink rice porridge in the morning, remember to make a cup of protein powder.

What is the best thing to eat in the morning?

1, whole wheat bread

Many people are used to choosing bread for breakfast. In fact, the healthiest bread choice is whole wheat bread. Whole wheat bread is characterized by brown color, many small grains of wheat bran visible to the naked eye, rough texture, but fragrant. Because its nutritional value is higher than that of white bread, it is rich in crude fiber, vitamin E and minerals such as zinc and potassium, which is of great benefit to human body.

Step 2: eggs

Eggs were rated as "the most nutritious breakfast in the world" by an American magazine. The antioxidant content of an egg yolk is equivalent to that of an apple. Moreover, eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. According to the analysis of human cancer mortality in the world, it is found that cancer mortality is inversely proportional to selenium intake.

Step 3: strawberries

Strawberry is rich in nutrition, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C. Every100g of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the stomach.

4. Cooked meat

As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to the healthy growth, intellectual development and durability of our bodies.

Moreover, when raw meat is cooked, it will dissolve some flavor-forming substances. These flavor substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach.

Moreover, eating a piece of meat for breakfast is more conducive to the consumption of the whole morning and has a great positive effect on maintaining energy.

5.bananas

In a busy living environment, people often don't pay attention to the nutrition of breakfast, but just eat casually. In fact, they want to have a healthy breakfast and don't want to bother. Why not have a banana? Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas.

Moreover, bananas contain quite a lot of potassium and magnesium, and potassium can prevent blood pressure from rising and cramping; Magnesium can relieve fatigue. It can maintain energy for a long time and support the work consumption in the morning.

6.spinach

We women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender and delicious, and rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality.

In addition, spinach contains magnesium, which is a mineral that women are more likely to lack. If women's daily intake of magnesium is less than 280 mg, people will feel tired. The function of magnesium in human body is to convert carbohydrates in muscle into usable energy.

A light and healthy breakfast in the morning 3 First of all, preserved egg lean porridge.

Eating light preserved egg lean porridge in the morning is the best choice. Wash the rice first, then put it in a container, add some salt and water for a while, and it will take about half an hour. Peel the preserved eggs and dice them; Fried dough sticks are also cut into squares of the same size; Cut the shallots. Wash the pork and cook it in a pot. Don't cut it. Just take a small piece and cook it directly without seasoning. After cooking, take it out to cool, and then tear it into shredded meat by hand.

Of course, the meat with preserved egg porridge can also be preserved in advance. Take a soup pot, pour water into it to boil, then add the freshly brewed rice, then add shredded pork and some preserved eggs. After boiling, turn to low heat and simmer. If time and patience permit, it is best to simmer for about an hour until the porridge becomes soft and sticky.

If you don't insist on this, the meal will be ready and taste just as good. Finally, according to the needs of taste, add some salt to taste, leeks, fried dough sticks, and the remaining preserved eggs, and sprinkle them into porridge when eating.

Second, seafood Wonton Noodles

Peel the prawns, remove the head and viscera, keep the tail, it will look better, and wash the processed prawns; Wash the cabbage with oil; Mushrooms are soaked in hair, and people who are in the mood can make a cross knife to make the bowl of noodles that will appear in front of him more beautiful; Wash shallots and cut into powder. When all the materials are ready, take the soup pot, put some water in it, boil it, then add noodles and wonton, and take it out after cooking. I use instant noodles, which can be taken out first after a little cooking. Since it is summer now, the cooked noodles can be put into the water.

It will taste better if there is soup stock. Now you can cook the stock in another pot. If there is no broth, you can use the freshly cooked soup. After boiling, add shrimps, mushrooms, laver, laver and rape, and add pepper, salt, chicken powder and sesame oil to taste. Finally, put wonton and noodles into the seasoning soup and sprinkle with chopped green onion.

Third, delicious burritos.

Wash cucumber and cut into strips; Wash onion and cut it into thick shreds; Cut the sauce meat into thick slices for later use. Steam the spring cake in a steamer for 5 minutes, take it out and spread it with a layer of sweet noodle sauce and Chili sauce, then put in the sauce meat, cucumber strips and shredded onion, wrap it tightly and roll it into a roll, and cut everything in half with an oblique knife.

Fourth, homemade omelet.

Mix flour, cold water, starch, salt and salad oil, stir well, and stir for about 15 minutes. The amount of these materials should be reduced as needed. Speaking of breakfast, I'm going to lose weight. The consistency of this prepared batter can also be adjusted again.

Brush a thin layer of oil on the pan, heat it, pour in a tablespoon of batter and spread it into dough. After the dough is solidified, beat in an egg and operate like a pancake. Stir the eggs with a spatula to cover the dough evenly. When the egg liquid is almost solidified, roll up the cake, and it must be rolled up before the egg liquid is completely solidified, so that it can be wrapped and shaped. Roll it up and fry it on low heat. When the egg roll is golden yellow, it can be taken out, cut into pieces and served on a plate.

Eating lightly every morning is the minimum guarantee for gastrointestinal health. Eating more light vegetarian food and less fat can promote gastrointestinal peristalsis, enhance digestion and excretion, help the body excrete quickly, and regulate the metabolism of blood and sweat glands, beauty beauty. In short, it is beneficial and harmless.