What is the most nutritious and healthy for breakfast? As the saying goes, a day's work lies in the morning. Breakfast is the most important meal of the day. Not only delicious, but also eat well to ensure a balanced intake of nutrients. Here I share the most nutritious and healthy breakfast recipes.

What is the most nutritious and healthy breakfast? 1 The healthiest ratio of detox breakfast is: fruit+vegetables+sweet potato+rice (1: 2: 1: 1).

1, a fruit

Fruit selection principle: Based on local, seasonal and abundant fruits, all imported fruits and non-seasonal frozen products are not suitable.

2. Two kinds of vegetables

Principles of vegetable selection: roots, stems, flowers and fruits are the main four categories, while sprouts and leafy vegetables are not suitable for the time being.

Roots: carrot, white radish, yam, burdock, etc.

Stems: celery, tomorrow leaf, etc.

Flowers: cauliflower (green), cabbage, etc.

Fruits: cucumber, bitter gourd, green pepper, tomato, etc.

3. Sweet potato (yellow is better than red)

Patients with chronic diseases eat two portions, and ordinary medical staff eat one portion, both of which should be steamed and eaten with skin (baked in winter).

4. Brown rice (or miscellaneous grains such as millet and barley).

Vegetables and miscellaneous grains should not be treated with pesticides and fertilizers, otherwise the effect will be affected. If you are not sure about the food you buy, you can first use a fruit and vegetable detoxification machine with an ozone output of more than 200mg per hour, which is safer.

5. Bread+milk

Among them, it is suggested to choose whole wheat bread in order to consume more fiber, which can not only reduce blood fat, but also relieve constipation. If you are hungry in less than one morning, you can also add lettuce leaves, ham, cheese and butter to the bread, or add a little sugar to the milk.

6, fritters+soy milk, the hungriest

In breakfast, biscuits and fried dough sticks are the staple foods, and soybean milk, vegetable protein, carbohydrates and protein foods are all available, which can meet the energy consumption in the morning. Oil cakes and fried dough sticks are fried foods. Although the feeling of fullness will be more obvious after eating, the calories will be higher, and people who are fatter are not recommended to eat. For people with standard body shape, try not to exceed 3 times a week. At the same time, don't add too much sugar to the soybean milk. Soybean milk contains a lot of water and low protein content, so you might as well add an egg and replace soybean milk with tofu. The protein content is basically enough.

What is the most nutritious and healthy for breakfast 2 1, soybean milk

Protein, selenium, molybdenum, etc. Soybean milk has strong cancer inhibition and treatment ability, especially for gastric cancer and intestinal cancer. According to the survey, people who don't drink soy milk are 50% more likely to get cancer than those who drink soy milk regularly. So, how to drink soy milk is nutritious and can lose weight? Even drink bean dregs! According to scientists, bean dregs are rich in protein and cellulose, and contain a lot of calcium. Every100g of bean dregs contains about100g of calcium. The fat content in bean dregs is very low, so regular consumption can prevent obesity. In addition, bean dregs also contain more anti-cancer substances "isoflavones". Eating bean dregs regularly can also reduce the incidence of some cancer diseases.

2. Milk

Milk is rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese and molybdenum. There are at least 100 complex species, and the main components are water, fat, phospholipids, protein, lactose and inorganic salts. Moreover, milk is rich in active calcium, which is one of the best calcium sources for human body. 1 l fresh milk contains about1250mg of active calcium, ranking first among many foods, which is about 10 1 times of rice, 75 times of lean beef and10/0 times of lean pork. Good absorption is especially critical for calcium supplementation. Therefore, the saying that "milk can supplement calcium" has its scientific reason. A glass of milk for breakfast is good.

Step 3: eggs

Eggs were rated as "the most nutritious breakfast in the world" by an American magazine. According to the magazine, eggs not only contain many well-known nutrients, but also contain two amino acids-tryptophan and tyrosine, which can help people resist oxidation. 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.

4. 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. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach. Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health. Eating more will not make you fat, but will promote the excretion of toxins in the body, which is more conducive to your health.

5.yogurt

Time is always tight in the morning, so it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates. Because yogurt is fermented from pure milk, lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as vitamin B 1, vitamin B2, vitamin B6, vitamin B 12 and so on. Has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, promoting intestinal peristalsis and facilitating defecation.

Yogurt can also improve human immune function, because lactic acid bacteria can produce some substances that enhance immune function, which can improve human immunity and prevent diseases. Yogurt containing a large number of active bacteria is helpful to improve lactose intolerance, constipation, diarrhea, enteritis, helicobacter pylori infection and other diseases.

6.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. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and make the stool unobstructed.

Strawberries can also protect your eyesight. Strawberry is rich in carotene and vitamin A, which can relieve night blindness, maintain epithelial health, improve vision, nourish liver and promote growth and development.

7. 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.

8.bananas

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.

However, it should be noted that people with cold constitution such as stomach cold, deficiency cold and nephritis and deficiency cold had better avoid eating bananas. If these patients eat bananas, it is not good for their health. There are also patients with swollen feet during pregnancy, and it is best not to eat bananas.

9.oats

Oat is unique in that it not only has enough starch, but also has sufficient supply of protein and its dietary fiber: the water-soluble dietary fiber in oat is 4% different from that of wheat and its corn. Seven times and its seven. Seven times. Friends who try oatmeal for the first time may think that oatmeal tastes lighter. Some friends don't adapt to this light taste, they will add a lot of oil, salt, ginger, onion or meat dishes to oatmeal, or add a lot of sugar to taste. At present, most oat products on the market belong to skin oats, and the taste is very refreshing. Excessive seasoning actually destroys the inherent effect of oats on regulating human digestive rhythm, and counteracts the unique effect of oats on activating human cardiovascular system and regulating blood sugar concentration.

10, 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.