Breakfast (one of the three meals): breakfast is a meal enjoyed in the morning, which can usually be broadly understood as the first meal after waking up, and it is the most important meal in our day.
L 1: breakfast.
Definition: Food eaten in the morning.
English name: breakfast/ breakfast.
Alias: breakfast, premature delivery, breakfast
Second, the importance of breakfast
The importance of breakfast.
Why do we have to have breakfast? How important is breakfast?
"A day's plan lies in the morning", and breakfast is the most important meal in a day. The energy consumed by breakfast accounts for 30% of the energy needed by the human body in a day, but lunch and dinner can hardly make up for the nutritional deficiency of breakfast. A balanced diet, healthy living habits and nutritious breakfast habits every morning are "necessary" lessons for everyone every day!
After a night's deep sleep, the nutrients and energy stored in the body are exhausted, the hormone secretion enters a trough, the brain and various organs of the body are out of rice, and the memory function is in a dull state. A nutritious breakfast is like sending charcoal in the snow. Breakfast can provide 30% energy and nutrition for the whole day, which can't be supplemented by other meals. It can make hormone secretion reach a normal climax quickly, provide thirsty energy for brain cells that need to be fed, supplement necessary nutrition for the body that needs to be photographed, bring us energy, vitality and health at once, and make our happy and wonderful day start with the best vitality, state and nutrition level of the body.
2. the benefits of eating breakfast
1) food to supplement energy.
A healthy breakfast can provide you with enough nutrition and make you energetic all morning.
2) Healthy eating habits.
Studies show that people who eat breakfast will absorb more vitamins, minerals and light, and less fat and cholesterol.
3) Loss of heat.
People who skip breakfast seem to consume more calories all day than people who skip lunch.
4) Reduce the risk of diabetes.
According to the American Heart Association, people who eat breakfast are much less likely to develop diabetes than those who don't.
5) control your weight.
A national weight control registration system shows that eating breakfast can actually maintain weight without gaining weight.
6) improve concentration.
According to the American Dietetic Association, people who eat breakfast are more likely to concentrate and work efficiently all morning.
7) Improve memory.
Experts point out that eating breakfast can improve and improve memory and learning ability. In one study, college students who ate breakfast scored 22 points higher in the word memory test than those who didn't eat breakfast.
8) Better adaptability.
Researchers believe that people who eat breakfast have higher energy levels and can participate in more physical activities.
9) Improve your mood.
Skipping breakfast will make you feel tired, irritable and easily sad. Even eating some fresh fruit or a bowl of cereal can help you improve your mood.
10) release pressure.
Breakfast time can make you relax or feel lazy. It helps you prepare mentally for the day. Eating breakfast will also slow you down. This will help you prioritize your work.
3. The harm of skipping breakfast
1) is harmful to the digestive system.
Under normal circumstances, the food eaten the night before is emptied from the stomach into the intestine after about six hours. If you don't eat breakfast the next day, the stomach acid and various digestive enzymes will "digest" the gastric mucosa. In the long run, the normal function of cells secreting mucus will be destroyed, which will easily cause digestive system diseases such as gastric ulcer and duodenal ulcer.
2) Damage to the brain
Although the weight of brain tissue only accounts for 2~3% of human body weight, the blood flow of brain is about 800 ml per minute, the oxygen consumption is about 45 ml per minute, and the sugar consumption is about 5 grams per hour. Teenagers' brain tissue is in the development stage, and their demand for blood, oxygen and glucose is higher than that of adults. If the blood sugar is too low, there will be obstacles in the conscious activity of the brain, which will inevitably affect the weight and morphological development of the brain in the long run.
3) Slow you down.
Breakfast is the energy source of brain activity. If you don't eat breakfast, your body can't supply enough blood sugar for consumption, and you will feel tired, weak, inattentive, depressed and unresponsive.
4) Many young students are afraid of gaining weight and skip breakfast. There is no scientific basis for this practice. The human body's demand for heat is standard. If you don't eat breakfast, you will definitely increase your appetite for lunch and dinner. However, the amount of exercise after dinner is generally small, which is more likely to cause fat accumulation and lead to obesity. In addition, not eating breakfast for a long time will also cause cholesterol and lipoprotein to deposit on the inner wall of blood vessels, leading to arteriosclerosis.
5) It will bring you closer to obese people. Once you realize that you are undernourished, you will consume carbohydrates and protein first, and then you will consume fat, so don't think skipping breakfast will help you consume fat. On the contrary, skipping breakfast will make you eat more for lunch and dinner. Instead of losing weight, you will get fat.
6) Chronic diseases may "go to bed" without breakfast and start a day's work with an empty stomach. In order to gain power, the body will use thyroid gland, parathyroid gland, pituitary gland and other glands to burn tissues, which will not only cause hyperthyroidism, but also make it easier to suffer from chronic diseases.
9) The stomach may "rebel" until noon to eat breakfast, and the stomach will be hungry for a long time, which will cause excessive gastric acid secretion and easily lead to gastritis and gastric ulcer.
10) Cholelithiasis survey shows that more than 90% patients with cholelithiasis do not eat breakfast or eat less breakfast. If you don't eat breakfast or eat less breakfast, if the fasting time is too long, the bile secretion will decrease, but the cholesterol content will not change. Over time, too much cholesterol and bile in the gallbladder will cause gallstones.
1 1) When constipation comes out of the cage for three meals, the phenomenon of gastrocolon reflex will naturally appear in the human body, which is simply to promote defecation; If you don't eat breakfast as a habit, it may cause gastrocolonic reflex disorder for a long time, which may cause constipation.
12) skipping breakfast is prone to stomach diseases, which can change the biological rhythm of human digestive system, gastrointestinal peristalsis and secretion of digestive juice. If the digestive juice is not neutralized by food, it will cause bad stimulation to the gastrointestinal mucosa on an empty stomach, causing gastritis, and in severe cases, peptic ulcer will occur.
13) can cause hypoglycemia. After a night's sleep, the body's nutrition has been exhausted, and the blood sugar concentration is in a low state. If you don't eat breakfast or eat less, you can't fully supplement your blood sugar concentration in time. In the morning, there will be dizziness, palpitation, weakness of limbs, listlessness and other symptoms, and even hypoglycemia shock, which will affect normal work.
14) People who are prone to cardiovascular and cerebrovascular diseases will lose a lot of water due to explicit or implicit sweating such as breathing and urination during a night's sleep. If they don't eat breakfast and drink water, their blood volume will decrease, their blood will be sticky, and platelet aggregation will increase, which is easy to form tiny thrombus and block cardiovascular and cerebrovascular diseases, especially for middle-aged and elderly people.
15) the harm of skipping breakfast to slimming.
What's the effect of skipping breakfast? From the perspective of slimming, if you don't eat breakfast, you will be very hungry at noon. Then in this hungry situation, we eat hard, eat hard, and suddenly we are full and eat a lot. But the food you eat can't maintain the energy for a day, so you will still feel hungry after work and eat a lot at night. According to a recent survey published by the Daily Mail, people who skip breakfast may gain 22 pounds a year.
An analysis of the reasons for skipping breakfast: a vicious circle
Modern people often work late, up to 1 1: 0012: 00, and11:00. When they work overtime, they will find themselves very hungry. Do you want to eat something, then have a midnight snack, and then consume a lot of energy? Before long, 12, 1 went to bed. When I got up in the morning, I found my stomach hurt. I touched my stomach. It seems that I'm not too hungry. Besides, I'm busy at work. Forget it. I don't eat breakfast. This forms a vicious circle, that is, do not eat in the morning, eat a lot at noon, eat a lot at night, and then eat midnight snack. The next morning, I found that I was not so hungry, so I stopped eating breakfast. Then the accumulated energy is very high. So, this is a vicious circle, which leads to our weight rising.
Third, how to eat breakfast healthily
1, the principle of eating breakfast
1) Breakfast time should be between 7 and 9.
Some people get up early in the morning and have breakfast early. Actually, this is not good. Breakfast is best eaten after 7 am. Medical experts pointed out that when people sleep, most organs are fully rested, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually enter a state of rest in the morning.
2) Don't eat breakfast too fast. The meal duration is 8- 15 minutes.
Experts pointed out that the most direct impact of gorging is indigestion, the probability of obesity is doubled, the chewing is not fine, the gastrointestinal burden is aggravated, and the probability of gastroesophageal reflux is greatly increased. Eating too fast can't stimulate brain nerve activity, and people will become stupid. Moreover, most people eat in a hurry regardless of the hot food, and a long-term high-temperature diet may induce cancer.
3) Don't overeat.
Overeating will exceed the digestive capacity of the gastrointestinal tract, and food will not be digested and absorbed. Over time, it will reduce digestive function and cause gastrointestinal diseases. In addition, a large number of food residues are stored in the large intestine and decomposed by bacteria in the large intestine. Among them, protein decomposition product-phenol will enter human blood through intestinal wall, which is very harmful to human body and prone to vascular diseases. Therefore, you must not eat breakfast, but you should not eat too much.
4) You should drink warm water before breakfast.
After a night's sleep, people ingest a lot of water and nutrition, and are in a physiological water shortage state after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. So don't rush to eat breakfast in the morning, but drink a cup of 250m warm water 20-30 minutes before breakfast. It can not only replenish the water lost overnight, but also clean the intestines, but don't drink more water before eating breakfast.
Once breakfast is eaten too early, it will inevitably interfere with the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. So it is most appropriate to have breakfast around 7 o'clock, because people have the strongest appetite at this time. Preferably, it can be cured for a period of time.
5) Try not to be too greasy.
Too greasy breakfast will cause gastrointestinal burden and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food. Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.
6) Breakfast should be rich and varied.
Because people will lose a lot of nutrients after a night's sleep, they need to take in different nutrients to ensure the normal activities of the human body.
7) Should be soft but not hard
In the morning, the spleen of the human body is sleepy and slow, which often leads to loss of appetite, especially for the elderly. Therefore, the elderly should not eat greasy, fried, dry and irritating food for breakfast, otherwise it will easily lead to indigestion. Old people should eat soft and digestible food for breakfast, such as milk, soybean milk, noodles, wonton and so on. And it is best to eat porridge. If you can add some health foods such as lotus seeds, red dates, yams, longan and coix seed to the porridge, the effect will be better.
8) Don't eat while walking.
Don't eat while walking. When walking, the burden on the stomach will increase, which will easily lead to gastroptosis, especially for puerperal women, patients with incision diseases after repeated abdominal operations, patients with chronic wasting diseases, people who often stay in bed and have little activity, and people who are thin.
Therefore, breakfast is very important. Not only to eat, but also to eat well.
2. Nutrition breakfast standard
Four elements of a nutritious breakfast diet
1) Carbohydrates such as bread and rice porridge
2) Animal foods such as meat and eggs.
3) Milk and bean products
4) Fruits and fresh vegetables
The nutritional adequacy of breakfast can be quickly evaluated according to the number of food types. If breakfast includes the above four kinds, it is a nutritious breakfast, three kinds are more nutritious, and two kinds are less malnourished.
3. Recommended nutritious food for breakfast
Nutritional breakfast list:
eat
cause and effect
For the public.
cow's milk
Supplementing calcium, protein and vitamins needed by human body.
all the people
yogurt
Diet food can enhance satiety, reduce total food intake and maintain blood sugar balance.
lose weight
(hen's) egg
Supplementing protein can relieve hunger, improve memory and protect eyesight.
all the people
thick
Regulate endocrine, prevent cardiovascular and cerebrovascular diseases, beautify and prevent cancer.
all the people
cooked wheaten food
Carbohydrate supplements make us energetic and eat carefully at night.
Muscle exercise and shaping
Sparse rice
Clean the stomach, harmonize the body, promote diuresis and eliminate colds.
all the people
Mantou steamed bun
Rich in nutrition? Easy to digest, you can eat breakfast and eat carefully at night.
Muscle exercise and shaping
Juice apple
Beauty beauty for appetizing, promoting digestion and supplementing vitamins.
lose weight
Special instructions:
1) It is best not to eat the above foods alone, but to match the nutrition reasonably, such as porridge+steamed bread+eggs, noodles+eggs+soybean milk, milk+eggs+apples, which are all good choices. It is difficult for a single food to provide the nutrition people need in the morning.
2) Eat less food for breakfast: fried food (such as fried dough sticks) and sweets (cakes and bread).
3) Just like eggs and marinated eggs, noodles in soup and noodles in noodles, tofu with or without noodles in noodles, the former looks little different from the latter, but the heat is a little worse. So try to avoid heavy taste when eating breakfast.
4, breakfast taboo
1) No spicy.
After a night's rest in the morning, the spleen and stomach were suddenly stimulated before they started working. Over time, the spleen and stomach will be damaged. In the morning, the stomach should try to avoid being stimulated. Too spicy food is obviously harmful to the stomach, which is definitely a taboo for breakfast.
2) Sweet, greasy and sour food should be avoided.
Eating sour food on an empty stomach will cause a sharp increase in gastric acid, which will cause adverse stimulation to the gastric mucosa and make the stomach full and pantothenic. It is suitable for people suffering from stomach diseases such as gastritis and gastric ulcer. It is not suitable for eating sour food on an empty stomach. Excessive accumulation of acidic substances not only affects the physiological function of nerve cells first, but also leads to cardiac insufficiency and dysfunction of multiple organs in the whole body, making them look tired and weak in the morning; Over time, it may also induce a variety of organic diseases.
Taboo foods include: fried dough sticks, cream cakes, instant noodles, barbecues, fried chicken, cola (high-sugar drinks), French fries and chips, Shaqima, cream chocolate and spicy strips.
Pay special attention; It is not advisable to eat fried food often. Fried food has high fat content, which is unbearable to gastrointestinal tract, easy to indigestion and easy to induce biliary and pancreatic diseases. In addition, oil that has been used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer.
5. Wrong breakfast mix
The acid-base collocation is the most reasonable. Many people are used to eating only steamed bread, fried food and soybean milk for breakfast. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. If there are too many acidic foods in the diet, it will easily lead to blood acidification, causing physiological acid-base imbalance in the body, and calcium deficiency will often occur. Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve the balance of dietary acid, alkali and nutrients. Take light, balanced nutrition, not too high energy and sufficient water as the main principles, and match it with a reasonable breakfast meal.
—— Several common breakfast mistakes in our life.
1) Mismatch 1: Fried dough sticks+soybean milk.
Soymilk fritters are our ancient traditional breakfast and are also loved by many office workers. However, eating soybean milk fritters for breakfast is a big mistake. Although it can replenish the energy in the morning, it leaves great potential harm to the body. Fried dough sticks are fried high-fat foods. In the production process, high temperature has made them lose their nutritional value and brought carcinogens. High-fat oil strips with medium-fat soybean milk will make the body's oil intake exceed the standard, and the residue of oil in the body will easily lead to obesity.
2) Mismatch 2: porridge+side dishes
Some people who like light food will like to choose a little light food in the morning. A light rice porridge with a side dish is their favorite. However, the side dishes of rice porridge are only suitable for the elderly, because the elderly are not suitable for eating too much oil, which is a very inappropriate breakfast match for other age groups. Rice porridge with side dishes, without enough protein and nutrition, will make people malnourished. At the same time, only drinking rice porridge can make people prone to hunger and hypoglycemia, and they don't have enough energy to keep working all morning.
3) Mismatch 3: Milk+Eggs
Milk and eggs are a western-style breakfast that many people like in modern times. It is thought that milk and eggs have sufficient nutrition and protein can supplement human needs, but this idea is not comprehensive. Breakfast for human body needs not only nutrition and protein, but also enough carbohydrates to provide enough energy for human body in the morning. Milk and eggs don't have enough carbohydrates, so when you choose a high-protein and nutritious breakfast, you should supplement some foods with high carbohydrate content.
4) Mismatch 4: Snacks+drinks
Because of the lack of time or the choice of taste, some people will choose to prepare some snacks and drinks for breakfast, which is the most unscientific breakfast collocation. Drinking carbonated drinks for breakfast will lead to excessive calcium excretion in the body, and long-term drinking will cause calcium deficiency. In addition, drinks can not supplement the water needed by the human body, resulting in water shortage. Snacks are mostly dry food, which is not conducive to the digestion of the stomach in the morning. Snacks can only provide energy temporarily, which is easy to cause hunger and even lead to insufficient nutrition.
5) Mismatch 5: Milk+Acid Fruit
In order to lose weight, many women will choose breakfast without too much fat, or even a simple glass of milk with a fruit. However, milk and fruit not only did not play a good role in losing weight, but even caused abdominal distension and abdominal pain because of improper fruit collocation. Acidic fruit will combine milk with fruit acid vitamin C and solidify into lumps, which will seriously affect digestion and nutrient absorption, thus causing abdominal discomfort.
6) Mismatch 6: Meat+Strong Tea
Traditional knowledge makes many people know that strong tea can relieve depression and refresh themselves, so some people choose nutritious meat as breakfast with a cup of strong tea to remove fat from meat. In fact, the combination of strong tea and high-fat food can not only reduce fat, but also cause constipation.
Fourth, special circumstances.
1, often staying up late
Extend the biological clock after 2: 00 a.m., but you must have breakfast, and it cannot exceed 10.
2. Three shifts
The meal before going to bed is dinner, and the meal after waking up is breakfast. If only it could be cured.
3. Business travelers
Timing and quantification
Five, recipe recommendation
1) Recommended recipe 0 1- Black rice porridge, egg cake and strawberry
1, recipe ingredients: egg cake 1+ black rice peanut porridge 100g+ strawberry 7.
2, black rice peanut porridge practice
√ Efficacy: black rice: warming the liver and strengthening the spleen, benefiting qi and enriching blood.
Peanut: invigorating spleen, resolving phlegm and moistening lung.
√ Ingredients: 50g of black rice, peanut 10g, 5g of red dates, 5g of sesame seeds, proper amount of water and a little edible alkali.
√ Practice:
1. Wash peanuts and soak them in cold water for 30 minutes.
2. Prepare black rice, wash it and soak it in cold water for 30 minutes.
3. Boil the peanuts soaked in water and cook them in the pot.
4. Wash the rice and soak it in cold water for 20 minutes.
5. After the peanuts are boiled 15 minutes, the black rice is cooked in the pot. In the meantime, stir in time to avoid burning the pot.
6. Cook until the ingredients are cooked, turn off the fire, cover the pot and simmer for 5 or 6 minutes, then enjoy.
2) Recommended recipe 02-Tomato, egg and mushroom noodles
1, recipe ingredients: noodles 250g+ eggs 1+ tomatoes 1+ mushrooms 50g+ lettuce 50g.
2, efficacy: contains a lot of egg phosphorus, vitamin C and other rich nutrients.
Invigorating stomach, promoting digestion, protecting liver, reducing blood lipid and blood pressure.
Anti-aging, beauty and skin care, slow down pigmentation.
√ Practice:
1. Wash tomatoes and cut them into small pieces for later use.
2. Heat a little cooking oil in the pot, add tomatoes and stir fry until the tomatoes are ripe and juicy.
3, add water to the pot (no tomatoes), put mushrooms, boil, and dry noodles.
4. When the noodles are almost cooked, beat in the eggs and add the vegetables.
5. Add salt, monosodium glutamate and chopped green onion and put them in a bowl.
3) Recommended recipe 03-corn, carrots, vegetable porridge, eggs and apples.
1, recipe composition: corn and vegetable porridge 250g+ egg 1+ apple 1.
2. Practice of corn, carrot and vegetable porridge
√ Efficacy: nourishing liver and improving eyesight, invigorating spleen and tonifying deficiency, calming liver and clearing heat.
√ Ingredients: 50g of rice, 50g of carrots, 0/00g of corn/kloc-,20g of peas, 5g of mushrooms, proper amount of water and a little edible salt.
√ Practice:
1. Wash and chop carrots and mushrooms, peel corn and granulate;
2. Slowly cook the washed and soaked rice into porridge with broth;
3. After the porridge is cooked, pour in the chopped carrots, corn, mushrooms and peas and cook for another 30 minutes.
4) Recommended recipe 04-Chicken breast vegetable salad
1, recipe composition: chicken breast 250g+ eggs 1+ cherry tomatoes 10.
2, efficacy: rich in vitamins, protein, chicken breast vegetable salad can help slim down;
A low fat, balanced and healthy diet will make your body more comfortable!
3. Ingredients:
Chicken breast 100g, purple potato 100g, egg 1, sweet corn 50g, broccoli 100g, onion 50g, Chinese cabbage 50g and cherry tomato 10.
√ Practice:
1. Wash the chicken breast and cook it in a pot. Stick the cooked chicken breast to the thickest place with chopsticks, and it will be ok without bleeding.
2. Steamed purple potato eggs and cut into pieces.
3, sweet corn cooked, take out corn kernels, broccoli, vegetables and onions cut into small pieces to cook.
4. Put all the processed ingredients into the pot, add pepper, white vinegar, salt, olive oil and powdered sugar, and stir well to serve;
5) Recommended recipe 05-Milk spinach omelet
1, recipe composition: egg 1+ spinach cake 100g+ yogurt 250g+ cantaloupe raisin 200g.
2, the practice of vegetable omelet
Efficacy: Spinach is rich in vitamin C, carotene, protein and minerals such as iron, calcium and phosphorus. Moreover, it is soft and easy to digest after cooking, which is especially suitable for the old, the young and the sick.
Ingredients: spinach180g, flour 50g, 4 eggs, Jiang Mo, chopped green onion and black pepper.
√ Practice:
1. Wash spinach, blanch it with boiling water, take it out, and drain it with cold water;
2. Break the egg into egg liquid and divide it into two parts on average; Add flour to one part and stir evenly to form batter; Add a little salt to the other egg liquid and mix well for later use;
3. Put the drained spinach into the batter, add chopped green onion, Jiang Mo, salt and a little pepper, and mix well;
4. Put a little oil in the pot, spread the spinach batter evenly in the pot, and fry until it is turned over after molding;
6) Recommended recipe 06-Scrambled eggs with zongzi and leeks
1, recipe composition: zongzi 1+ scrambled eggs with leeks 250g+ mung bean porridge 100g+ oranges 1.
2, leek scrambled eggs practice
Efficacy: scrambled eggs with leeks are nutritious home-cooked dishes; It is suitable for people with emaciation, low immunity, hypomnesis, anemia, edema and other symptoms.
Ingredients: 2 eggs, 50g leek, proper amount of oil and salt.
√ Practice:
1, break the eggs and add a proper amount of salt;
2. Wash the leek, cut it into even sections, take the oil pan and pour in the egg liquid. After the egg liquid is caked, put it away for later use. Take another oil pan and put in the leeks. Stir-fry, add egg pieces, add appropriate amount of salt, stir-fry, and serve.
Precautions:
When scrambled eggs, the fire must be low to prevent the eggs from boiling.
2, scrambled eggs generally do not need to put chicken essence,
7) Recommended recipe 07-Xiaomi porridge steamed stuffed bun
1, recipe composition: millet porridge 100g? +3 green vegetable buns +20g peanuts +65438 guava +0.
2. Packaging practice of mushrooms and green vegetables
Efficacy: Lentinus edodes and vegetables are light and less oily, with less nutrient loss, which is very suitable for eating during weight loss.
Ingredients: 300 grams of wheat flour, 200 grams of green vegetables, 80 grams of dried bean curd, 5 mushrooms, 3 grams of yeast, proper amount of oil, salt, sugar and pepper, and proper amount of oil.
√ Practice:
1, the yeast is melted with clear water, white sugar is added to the flour, yeast water and edible oil are added, stirred into a flocculent state, kneaded by hand into a smooth dough, and fermented in a warm place;
2, dried beans, mushrooms, vegetables washed and blanched, all three materials are diced. Vegetables should be squeezed dry before cutting. Add seasoning and stir evenly;
3. Knead the fermented dough to the size before fermentation. Take about 50 grams of dough and roll it into large round pieces. Add the stuffing. Wrap the steamed stuffed bun, put it on the wet drawer cloth, cover the steamer lid, and wake it again 10 minutes. Then steam 15 minutes from the time when the water is boiling.
8) Recommended recipe 08-Multicolored Jiaozi milk
1, recipe composition: millet porridge 100g? +3 green vegetable buns +20g peanuts +65438 guava +0.
2. The practice of colorful jiaozi
Efficacy: Colorful jiaozi is delicious and rich in vitamins.
Improving eyesight, lowering blood sugar, moistening intestines, nourishing stomach and helping digestion are suitable for all ages.
Materials: jiaozi powder 500g, pork 100g, Chinese cabbage, mushrooms; 50g of tomato, 50g of carrot, 50g of pumpkin, 50g of purple potato and 50g of spinach; Oil, onion, ginger, salt, soy sauce, monosodium glutamate.
√ Practice:
1, wash the mushrooms, put them in a steamer, boil and steam for 5 minutes, then pick out the mushrooms and chop them into powder;
2. Wash tomatoes, carrots, spinach and purple potatoes and juice them. Cook pumpkins and purple potatoes and press them into mud for later use.
3. Pour colorful jiaozi powder into a basin, knead it into smooth dough with vegetable juices of various colors just now, and put it in a fresh-keeping bag to wake it up for a while;
4. Pour the chopped mushrooms and Chinese cabbage into the prepared meat stuffing, or fully stir them evenly in the original direction, cut them into small doses by hand or knife, and roll them into colorful jiaozi bag stuffing and fold them in half;
5. Squeeze the wrapped colorful jiaozi and burn a pot of underwater colorful jiaozi. After boiling, add a small bowl of cold water and boil again. Repeat three times.
9) Recommended recipe 09-Whole grains porridge steamed stuffed bun
1, and the recipe composition: 250g cereal+1 steamed bread +3 jiaozi+1 00g vegetables+1orange.
2, efficacy: whole grain porridge can benefit qi, nourish yin and moisten the lungs, spleen and appetite. It is suitable for deficiency of both qi and yin, loss of appetite, mental fatigue and night sweats.
Ingredients:? Wheat kernel 30g, black beans? 20g, red beans 20g, buckwheat 20g, japonica rice 20g, clean water 800ml, medlar and red dates 5g.
√ Practice: 1. Wash the wheat grains and soak them in water for 30 minutes.
2. Soak black beans and red beans for at least 4 hours.
3. Wash buckwheat and japonica rice and soak for 30 minutes.
4. Put all the ingredients into the pot together.
5. Bring the fire to a boil, simmer for an hour, and then add brown sugar.
10) Recommended recipes 10- Chicken breast salad and purple potato oatmeal.
1, recipe composition: 250g purple potato oatmeal +300g+ fresh shrimp and chicken breast salad+1 orange.
2, purple potato oatmeal practice
Efficacy: It has the effects of moistening dryness, reducing dryness, relaxing bowels, lowering blood pressure and cholesterol.
Children and old people are very suitable for eating and very healthy.
Ingredients:? Rice 100g, oat 60g, purple potato 1.
√ Practice: 1. Prepare materials, wash rice, and then put a proper amount of water in the rice cooker.
2. Press the porridge button, soak oatmeal several times, and then soak it in water for later use.
3. Peel the purple potato and wipe it for later use. After the porridge in the pot is boiled, add oatmeal and porridge and stir well. Cover and continue to cook.
4. Cook the porridge in the pot again, then pour the shredded purple potatoes and stew for 5 minutes.