1, traditional: that is, according to the traditional style of breakfast way to eat steamed buns, white rice porridge, fried dough sticks, small dumplings, radish pickles, soy sauce tofu or leftovers, although there is a calorie, but poor protein, low calcium, and the effective nutrient specification is far away.

2, instant food type: milk and eggs or milk and bread. Milk and eggs, protein 12 grams, calories 200 calories, up to all normal needs; milk and bread, especially fruit bread, containing too much sugar, easy to make the blood lipids quickly up, and then quickly down, the morning is not on the 10 o'clock, will feel hungry.

3, Western-style restaurant type: a sandwich with a cup of coffee or a hamburger with a cup of milk tea. The biggest flaw of this type of Western-style breakfast is the high composition of vegetable fats and sugar, high calorie content, lack of vegetables and fruits. In addition, coffee and tea will affect the digestion and absorption of iron, so it is best to eat after eating or right in the middle of a break.

4, nutritious: pay attention to nutrition, vegetables and fruits, meat food, eggs, milk, fresh fruit, cereals and other food to combine properly. Meat, eggs, milk and cereals ensure enough protein, sugar and body fat, vegetables and fruits and fruits and vegetables to fill the body needs vitamins and essential nutrients. The following are highly recommended breakfast combinations:

Monday: Whole wheat bread loaf, sausage, steamed egg custard, milk, mixed spinach vermicelli.

Tuesday: pretzel rolls, marinated pork ribs, hard-boiled egg, oatmeal porridge, carrot juice.

Wednesday: Milk buns, marinated beef, tea eggs, soy milk, seaweed and greens.

Thursday: matcha cake, salt water liver, salted duck egg, sour milk, tomato juice.

Friday: Sesame dumplings, pork floss, poached poached egg, milk, and mixed cold melon.

Saturday: chicken and green vegetable congee, dunked soup dumplings, pomelo juice.

Sunday: small wontons, fire-roasted, mixed celery, carrots and steamed soybeans.

Eating breakfast, many people in order to better save time, usually too late to heat up the food in a hurry to fill the stomach, some people want to drink a cup of cold food, cold water juice to strengthen the spleen and appetizer, this are detrimental to physical and mental health. Often eat cold breakfast will lead to some harm to the human body. As the body only to maintain a proper body temperature, blood circulation will be all normal operation, O2, nutrients and waste can be transported smoothly.

Morning, the whole body muscles, nervous system and capillaries are still closed situation, if this time to eat cold food, will certainly make the body system structure of blood circulation is blocked. For a long time, the absorption of the stomach and intestines will be jeopardized, resulting in bloating, thinning, the skin becomes more and more poor, often fever and cold and other diseases, people's immunity to decline.

Therefore, according to our Chinese dietary structure, it is best to get up in the morning and eat some hot food. As the former often say: "get up in the morning to eat porridge, push the new, diaphragm spleen and stomach, raw body fluids, let a person a day fresh." Thus, the first food in the morning, should be to enjoy hot white rice porridge, hot oatmeal, hot milk, Xishi tofu flower, hot soy milk, black sesame paste, yam congee or Cantonese porridge, etc., followed by another with more eggs, bread, snacks, meat products, vegetables and fruits, fresh fruit and so on.

1, breakfast recipes in a variety of nutrients in the design of the program amount, generally should account for 30% of the 24-hour demand up and down. In which in China, dinner is likely to provide insufficient nutrients such as kinetic energy, vitamin b21, etc., the amount of its design program can be increased to 35%.

2, in accordance with the "meal matching, nutritional matching, size matching, a variety of matching" of the basic guidelines, as far as possible to ensure that the daily food and beans, meat and vegetables, eggs and milk.

3, each nutritional composition of breakfast recipes should be congee and noodles, snacks, specialties, such as three types of composition, congee and noodles in order to accommodate the belly as the leading, snacks to regulate the appetite as the leading, specialties in order to spice up the flavor as the leading. After the meal should be allocated to eat 1 to 2 kinds of fruit.

In addition, in the design of the program breakfast recipes should often do some beans or dates porridge, thin noodles Chinese snacks, raw eggs, milk or yogurt, etc., because that kind of food composition is beneficial to the morning learning training or professional ability is best to give full play.