Apples are supplemented with vitamins and cellulose.
Eggs are supplemented with protein and fat.
A cup of oatmeal can supplement protein, carbohydrate, protein (containing all essential amino acids), fat, a large amount of plant fiber, vitamins B 1 and B 12, and a small amount of vitamin E, minerals, riboflavin and saponins.
Reasonable nutritious breakfast:
Breakfast for children: Children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First, eat a small amount of food with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a piece or two of bread are usually the best choices for children's breakfast when conditions permit. Milk can be drunk alternately with drinks such as juice. Bread can sometimes be replaced by biscuits or steamed bread.
Breakfast for teenagers: During adolescence, the body develops rapidly and muscles and bones often grow together. In particular, we need enough nutrients, such as calcium, vitamins C and A, to help the body grow and develop. Therefore, 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).
Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, with heavy physical and mental burdens. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus and so on. , and should be kept low in calories and fat. You can choose skim milk, soy milk and other drinks. The food is relatively simple, but don't eat fried dough sticks, sweet (sweetened) food, ordinary steamed bread and bread, but bread without oil is fine. You can also choose to eat a fruit. If you want to eat eggs, don't eat yolk.
You can also eat some vegetables for breakfast, such as vegetable buns. Fruits are different from vegetables. If you eat some other vegetables, you will have better nutrition, including onions, vegetables and radishes, but you don't need too much. You only need to change some parts of the grain, and so does the fruit. As for drinks, 200 ml -250 ml will do.
Various collocation methods of nutritious breakfast
Of course, breakfast choices can be varied. As long as you meet these 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 a mushroom and vegetable bag, the nutrition is relatively complete; If you like 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 eat 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 early and prepare a nutritious breakfast for their children so that they can "pull fast 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 (50g each), 3 cakes (25g each) and 1 pear (150g).
Wednesday: 3 bottles of yogurt (600g), 3 omelets (each containing 25g eggs and 75g wheat flour) and 1 big apple (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 (50g for each bread, 50g for two pieces of lettuce and 20g for chicken breast), 50g for three pancakes and 50g for three oranges (150g).
Saturday: Rice porridge (japonica rice100g), 3 fried eggs (120g), 3 Shaomai (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 fixed regularly, 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 cake) Fried dough sticks wonton garlic mixed with soybean and broad bean.
Wednesday: hot cake, pine (ham), soybean milk (milk), fragrant shrimp and shredded white radish.
Thursday: Fried peanuts and tofu with pork floss (crispy rice), dried almonds and shrimps, and celery.
Friday: fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage.
Saturday: pancakes, steamed tofu, millet porridge, kale and soybeans.
Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage.