Current location - Recipe Complete Network - Health preserving recipes - 50 cases of nutritious breakfast
50 cases of nutritious breakfast
Here are 50 cases of nutritious breakfast for you:

1, sponge cake+scrambled eggs with green peppers+milk cereal

2, celery fried lily+flower roll+sweet potato millet porridge+orange

3、? Bread+scrambled eggs with fungus+red bean porridge+boiled water chestnut

4、? Minced meat, eggplant and green vegetable noodles+dried fruit+milk

5, pork, cabbage and tofu vermicelli bag+corn millet porridge+carrot celery fried horseshoe+boiled egg

6, sugar triangle+eight-treasure porridge+scrambled eggs with small mushrooms+oranges

7, fluffy bread+yam black beans walnut almond sesame paste+green pepper scrambled eggs

8. Wowotou+mung bean and corn stir-fried horseshoe+white fungus stewed Sydney+boiled egg

9、? Strawberry jam sandwich toast+stewed eggs with shrimp skin+strawberry milk cereal

10, spinach sandwich+purple potato milkshake

1 1, purple potato muffin+fruit soup+boiled egg

12, crispy braided bread+purple cabbage mixed with spinach+walnut sesame milk cereal

13, fruit sandwich+cucumber scrambled eggs+milk fried rice

14, cowpea bag+cucumber stewed bamboo+sweet potato+poached egg in sugar water

15, taro cake+fruit balls

16, corn and mung bean porridge+carrot and lettuce fried bamboo shoots+boiled eggs+strawberries

17, cheese roll+scrambled eggs with shrimp skin+banana milk cereal

18、? Jam bread+corn+boiled eggs+black sesame sauce+strawberries

19, cucumber omelet+millet, red dates and sweet potato porridge+raisins.

20, doughnuts+eight-treasure porridge+Chongming cake+boiled eggs

2 1, fruit crepe+milk

22, butter roll+boiled eggs+cherry tomatoes+bitter chrysanthemum+milk cereal

23, lettuce porridge+onion omelet+orange

24. Quail egg sandwich+milk

25, sponge cake+salt and pepper Pleurotus eryngii+pitaya+milk cereal

26, omelet+carrot yam fried celery+cherry+small round.

27. Egg drop soup+sausage roll+orange

28. Millet and rice porridge+medlar mixed with spinach+toast+boiled eggs

29. Corn porridge+onion bread+zucchini scrambled eggs+cherry tomatoes

30、? Scallion cake+assorted cucumber+milk cereal

3 1, milk muffin+rice porridge+Chinese cabbage+purple plum

32, pumpkin bean bag+milk cereal+pine nut corn

33. sweet potato porridge+Bread+Roasted Chicken Egg+Kiwi.

34. Luo Songtang+hedgehog steamed bread+raisins+dried fruit

35. Indian flying cake+fried sausage+carrot and broccoli+batter+cantaloupe

36. Radish beef roll+corn porridge+fried dumplings+oranges

37. Bread+rock sugar+Sydney poached eggs+fried cabbage.

38, small meal package+strawberry milk cereal+fried cabbage+eggs

39. Bread+milk cereal+strawberries+eggs

40, purple potato rice paste+steamed stuffed bun+orange

4 1, Mouse and Cupid Sandwich+Milk

42, shredded radish and red pepper omelet+rock sugar Sydney

43. Apple pancake+sweet potato porridge

44. Mini steamed dumplings+Tongluo Shao+milk cereal+quail eggs

45. Soup mashed potatoes+octopus steamed bread+milk

46, mushroom spinach noodles+strawberries

47. Radish ribs porridge+corn+fried spinach+kiwi fruit

48, hawthorn jam toast+fruit milk cereal+boiled eggs

49. Hawthorn jam sandwich+poached egg cereal+colorful vegetable salad

50. Sweet potato millet porridge+Xiangyang cake+fried cabbage+orange

Extended data:

Nutritional value of various foods According to their nutritional significance to human body, foods are divided into 8 categories.

(1) cereal. Refers to the seeds of Gramineae crops, mainly rice, flour, corn, millet, sorghum and so on. , accounting for about 70% of the Chinese people's heat source. Grain contains 6% ~ 10% of protein, but its bioavailability is low. It contains 70% ~ 80% carbohydrates, mainly starch, with high digestibility. Contains a certain amount of dietary fiber. The bioavailability of inorganic salts such as phosphorus, calcium and iron is low. It contains more vitamin B 1 and nicotinic acid, but it can only be used by human body after alkali treatment, and contains less vitamin B2. Corn and millet contain a small amount of carotene. Too fine grinding of grain seeds will lose more vitamins and inorganic salts. The suitable rice yield of brown rice is 92% ~ 95%, and that of wheat is 8 1% ~ 85%. Excessive rice washing, abandoning rice soup and improper alkali addition will also lose nutrients.

2 legumes. Refers to the seeds of leguminous crops and their products, including other oil crops. Soybean contains 35% ~ 40% protein, which is a high-quality protein with high nutritional value. Especially lysine, is an ideal food to make up for various nutritional deficiencies in protein. Soybean contains oil 17% ~ 20%, of which linoleic acid, an essential fatty acid for human body, accounts for about 50%, which is incomparable to any other oil. Soybean contains about 30% carbohydrates, half of which cannot be used by human body, so it is appropriate to calculate carbohydrates by half when considering the nutritional value of soybean. Soybean also contains calcium, iron, zinc, vitamin B 1, vitamin B2 and nicotinic acid. Soybean also contains anti-nutritional factors, which have adverse physiological effects on people, but can be basically eliminated after proper treatment (such as damp heat, fermentation, germination, etc.). ). After soybean is processed into bean products, the digestibility can be increased from 60% of the whole soybean to about 90%. Other beans such as adzuki beans, mung beans, peanuts and sunflower seeds are similar to soybeans, but the nutritional value of protein is slightly lower.

3 Vegetables and fruits. It is an important source of carotene, vitamin C and elements such as calcium, iron, potassium and sodium. The dietary fiber, organic acids and aromatic substances contained in it are also beneficial to stimulate appetite and promote digestion. Vegetables with more vitamin C are mainly leafy vegetables, such as cauliflower and Chinese cabbage, especially those with vigorous metabolism, such as tender leaves, buds and flowers. Citrus, hawthorn, fresh dates and kiwifruit are the most abundant fruits. Dark green and yellow-red vegetables and fruits contain more carotene, such as amaranth? , leeks, carrots, sweet potatoes and mangoes, apricots, etc. Vegetables and fruits often lose nutrients due to improper processing and cooking, such as cutting and washing loss, heating oxidation, metal ion catalyst damage and so on. This should be noted. Some wild vegetables and wild fruits are often rich in vitamins and inorganic salts, which are promising food resources for development and utilization. Some traditionally discarded parts of vegetables, such as radish buds and celery leaves, contain more calcium, carotene, vitamin B 1, B2 and C respectively, so we should make full use of them.

④ Livestock and poultry meat food. It can supplement high-quality protein and part of fat for human body, with little inorganic salt content but easy absorption and utilization. It is also an important source of vitamins A and B2. Protein content in pork is low, saturated fat is harmful to human health, and protein content in chicken or herbivore meat is high, so nutritionists, animal husbandry experts and food production management departments all advocate replacing pork with chicken.

⑤ Aquatic food such as fish. The nutritional value of protein is equivalent to that of livestock and poultry meat, with 70% ~ 80% polyunsaturated fatty acids and low cholesterol content, so it is far superior to that of livestock and poultry meat. Inorganic salts and trace elements such as iron and calcium are several times to ten times higher than those of livestock and poultry meat, and are rich in iodine, vitamin B2 and nicotinic acid. Fish liver is rich in vitamins A and D, and the nutritional value of marine animals other than fish is similar to that of fish. Marine plants such as kelp and laver contain 10% ~ 30% protein, and also contain more calcium, iron, iodine and vitamins. Arsenic in seafood is organic arsenic, which is harmless to human body. Some contain more crude fiber, which affects digestion.

6 egg food. The chemical composition of chicken, duck and goose eggs is basically similar. Fresh eggs contain about 13% ~ 15% of protein, which has the highest nutritional value and is an ideal protein for experimental research in nutrition. It contains more vitamins A, D and B2. Fresh eggs contain avidin and antitrypsin, which are easily contaminated by microorganisms and are not suitable for raw food. Protein's cooking style has little effect on nutritional value.

⑦ Milk food. Human milk and animal milk have the highest nutritional value for their newborn offspring, but the nutritional value for their alien offspring is low, so breastfeeding should be emphasized for infants. When using milk, we should imitate the composition of human milk and adjust its nutritional composition, mainly by adding water to dilute casein, supplementing milk (sugarcane) sugar and vitamins A and D, etc. Milk contains more protein and calcium, and is also a good source of vitamins A and B2, but it contains less iron. If iron is not supplemented, it will easily lead to iron deficiency anemia. The nutritional components of milk powder and condensed milk are basically the same as those of fresh milk.

8 processed food products. In addition to the above, there are mainly canned food, edible oil, alcohol, beverages, condiments, sweets and cakes. Their nutritional value mainly depends on the composition of their raw materials, and they do not occupy an important position in the source of human nutrients.

References:

Baidu encyclopedia-food nutrition