Because of the morning time is tight, many people ignore the nutrition of breakfast, and even a considerable part of the people do not eat breakfast or on the way to eat a few mouthfuls of hastily. These are not right! Breakfast can supply the energy and nutrients that the human body and brain need for a day, make people energetic, active thinking, work and study efficiency, memory enhancement.
Here is not only for you to introduce how to eat, but also to bring you more than 60 kinds of nutritional breakfast collocation method.
How is a nutritious and tasty breakfast?
1, a good breakfast should be: the main food is the main, secondary, dry and sparse;
2, a good breakfast must have some cereal, such as steamed bread, buns, scones, bread, cakes, noodles, cookies, porridge and other baby nutritional recipes, but also a variety of cereal with coarse and fine collocation of cereal can be broken down into glucose, which is the main energy-supplying substances in brain tissue;
3, a good breakfast should be a good breakfast, but the main food is a good breakfast, so that you can enjoy a good breakfast, and you can enjoy a good breakfast. /p>
3, a good breakfast to have a certain amount of protein supply, such as eggs, milk, soy foods are rich in protein every day for breakfast to let the child to ensure that the food infiltration seepage 250 milliliters of milk or soya milk, an egg or a few slices of pork, beef, chicken, to ensure the supply of children's growth and development of the protein required;
4, a good breakfast to supply a certain amount of vegetables children's nutritional recipes, such as Lettuce, cabbage, cucumber, radish, tomatoes and other vegetables, tofu, dried beans, soybean skin and other soybean products or cold seaweed and other seafood to provide other nutrients and minerals and increase appetite, to ensure that the amount of breakfast intake;
5, a good breakfast to have a certain amount of vegetable oil, don't forget to put a few drops of vegetable oil in the coleslaw, fat can be used to provide the children with a spot removal solution Experience Han Fangquan provide the amount of warmth needed, but also to Increase the color, aroma and taste of the dish, promote into the appetite.
I. Weekly Nutritional Breakfast Recipes
Weekly Monday
Milk, hard-boiled eggs or egg custard, slices of bread or steamed buns, soft rice, minced meat, fried vegetables, tofu and cabbage soup, fruits, cookies, milk, fish broth boiled bok choy longbeard noodle
Saturday
Milk, hard-boiled eggs or egg custard, slices of bread or steamed buns
Dumplings, fruits, snacks, chicken, minced vegetable porridge
Weekly breakfast recipes
Star 3
Hard-boiled egg or custard, sliced bread or steamed bun
Soft rice, braised fish, tofu and green vegetables
Fruit, cookies and milk, seaweed wontons
Star 4
Milk, hard-boiled egg or custard, sliced bread or steamed bun
Steamed pork buns, congee with date paste and rice
Fruit, Snacks (e.g. fruit leather), tomato pasta slices
Star 5
Milk, hard-boiled egg or egg custard, sliced bread or steamed buns
Soft rice, stir-fried liver, stir-fried chopped vegetables, leafy vegetable soup
Fruit, cookies 2144 Moore's Christmas
Layered cake, minced pork, cabbage and tofu soup
Star 6
Milk Milk, hard-boiled egg or egg custard, sliced bread or steamed buns
Egg and carrot cake, mixed congee with dried fruits
Small rolls, vegetables and meatballs in soup
Star Day
Milk, hard-boiled egg or egg custard, sliced bread or steamed buns
Soft rice, tomato and shrimp, egg and spinach soup
Small bean buns, shrimp skin and winter melon soup
II.60 Nutritious Breakfast Pairings
1. Instant Noodles + Tomato, Egg, Ham, Cucumber, Carrot, etc.
2. Hot milk + cereal (plain), fruit, meat fluffy bread.
3, red (green) beans (cooked the day before) as soon as they are hot, plus vegetable wraps.
4, Mixed noodle porridge + egg + gazpacho or fruit, with vegetable rolls.
5, fungus + lily + pear, if there is mash and rice added to the best (fungus moisturizing and nourishing, most suitable for the winter dry season
season, but it is best not to be left over, boiled fungus placed on a long time nitrites are relatively high, not good for health). Add eggs
6, soy milk + pancakes
material: white flour, corn flour, eggs, cabbage (radish, celery, gourd), sesame seeds, salt
7, yogurt + calcium pancakes
material: flour, shrimp powder, green onions, eggs, sugar.
8, rice porridge + small vegetables + egg + steamed bread, etc.
9, hot milk + ultra-healthy health sandwiches Whole wheat toast bread two slices, alfalfa sprouts a little, half of a large tomato, half of a kiwi fruit
picture, half of a green apple, a slice of ham (which can be omitted), an egg, a piece of salty high-calcium cheese. Heat a small amount of oil in a pan (you can skip the oil if you have a non-stick pan), fry the egg, then use the remaining oil to fry the ham.
10, mixed sauce noodles: vegetables boiled noodles + meat sauce
11, chili pot noodles: onion and ginger chili pot put some vegetables and boiling water to cook noodles.
12, fried rice: the first night of the leftover rice into the refrigerator, the next morning with a variety of vegetables, eggs, ham, soy sauce and other fried
rice.
13, milk, steamed buns, soy milk, steamed eggs, mixed lettuce strips
14, soybean milk, baklava, boiled peanut rice, soy sauce beef, rice porridge?
15, milk, bread, fried shredded tofu, shredded carrots, boiled eggs?
16, soy milk, rolls, mixed seaweed and shredded cabbage, salted duck eggs, rice porridge
17, milk, xiao long bao, mixed cucumber, soy milk
18, soy milk, cake, mixed bean sprouts and vermicelli
19, milk, egg omelette, cold seaweed and cabbage, rice porridge
20, spinach ravioli+soy milk+pineapple
21, Do pumpkin cake, pumpkin cut into pieces, put pressure cooker pressure rotten into the mud, put a little sugar, sesame, and then put a little glutinous rice flour, then
After putting the pan baked on the good.
Nutritional Breakfast Practice_Weight Loss...
Three kinds of fruits to eat this way, 1 day thin 1 kg, nutritional breakfast practices Daquan, from 136 pounds to 98 pounds nutritional breakfast to do ...
22, red dates and black rice porridge, three honey chicken wings, two small steamed buns, a pear
23, appetizing soup: tofu, shredded meat, cilantro, loose eggs with sweet potato flour into a soup. Supermarket to buy small steamed buns, sliced, deep-fried,
Fried before the water soak a little bit, outside the crispy tender, very tasty.
24, the weekend wrapped the dumplings, steamed and put in the refrigerator, fried up in the morning with thin rice, the child is very like to eat.
25, beef noodles, meat buns, burgers, tofu wontons, with lettuce, sliced ham, salad. Sometimes in the morning is two groundnuts
with two earth eggs, milk.
26, put the milk in the pot to boil, and then into the walnut powder, sesame powder, carrot powder, cornstarch, and lily powder (daughter has
point of coughing) burned into a paste, and then fried eggs with two slices of bread sandwiched between the two eat, and then eat two slices of apple.
27, March green puffed rice, eggs, and then with some vegetables, the morning side dish we recommend that you try bell pepper fried shrimp, very good.
28, jujube, yam, rice, put in the crockpot, the porridge is very nutritious.
29, the noodle lumps are also good, and noodles when adding eggs. Burn some bone broth the first night and use it to make noodle soup in the morning.
30, bone broth with some eggs, tomatoes, taste better, nutrition is also good.
31, dumplings more packaged in the refrigerator, you can do soup, fried, steamed. The lotus root into a paste, and meat mixed together, put in the oil
fried into small balls.
32, corn and rice peanut rice porridge. Add an egg, a grilled wing, get some small dishes.
33, a bag of small steamed buns (2.6 yuan) a bottle of soya milk (3.3 yuan) a bag of dried tofu (3.2 yuan) a salted duck egg and a fresh orange
How to do it: take two small steamed buns and heat them up, cut a salted duck egg in half and consume one half of it, take 50 grams of dried tofu and put it on a plate, and cut up a fresh orange to go with the 250 ml of soya milk. If you have time, prepare some lettuce, tomato, cucumber sandwich,
Nutrition will be more balanced.
34, a bag of whole-wheat bread (2.2 yuan), a bag of sausage (5.8 yuan), a box of yogurt (2.5 yuan), an egg and a cucumber
How to do it: take two to three slices of whole-wheat bread; a hard-boiled egg; then 1/2 cucumber, cut into strips and add a little salt; with a sausage; drink 200 ml of yogurt. If you have time, prepare some lettuce, tomato and cucumber to eat on the side for a more balanced diet
.
35, a bag of hamburger buns (2.6 yuan) a box of cheese (8 yuan) a bottle of jam (8.8 yuan) a bag of breakfast milk (1.7 yuan) a
bag of nutritious cereal (8 yuan) a kiwi fruit
How to make: a hamburger bun cut in half horizontally, smeared with a spoonful of jam, and in the middle of the two slices of cheese; a kiwi fruit sliced and added to the bread or eaten directly can be. How to make: A burger bun cut in half and spread with a small spoonful of jam. Pour the milk into a cup and drink it with the right amount of nutritious cereal.
36, a bag of sandwich bread (2.7 yuan) a bottle of meat floss (10.5 yuan) a bottle of peanut butter (8.8 yuan) a bag of breakfast milk (
1.7 yuan) a tomato
How to do it: take two slices of sandwich bread, on one slice of a small spoon of peanut butter, in the other slice of meat floss smeared about 20 grams of meat floss,
will be a tomato slices in the middle of the addition. Serve. Milk consumption is 250 milliliters.
37, a bag of soybean paste (3.2 yuan) a bottle of soybean milk (3.3 yuan) a small jar of curd (3.5 yuan) an egg and an apple
How to do it: take two small soybean paste bag heating, an egg boiled, take a small amount of curd, and soybean milk, apples, with the food
Use. Drink 250 ml of soymilk.
38, fresh milk omelet
How to do:
1, eggs knocked into the starch (or wheat flour), and well, injected into the fresh milk into a thin paste.
2, preheated pan with a moderate amount of vegetable oil, take a tablespoon and pour, spread into an omelet
39, milk and egg
1, fresh milk poured into the pot to boil
2, rolling after the eggs into which, add sugar, out of the pot can be. Meat floss practice: (1) choose fresh pork, meat cut into 2 cm size pieces, add wine, water not over the meat, cook a little, open, fish out the meat, wash off the blood foam. Then just according to the usual method of stewing the meat stewed rotten, the degree to be able to easily twist the broken until. (2) When the stewed meat has cooled down a little, twist it with a spoon or with your hands. Once it is crumbled, rub the meat in the palm of your hand to form a fine pile. (3) light the fire (the smallest fire), brush a layer of oil in the pot, just a little, I used the oil brush brush, to use the smallest fire, put the rubbed meat into the non-stop frying, then you can taste the flavor, you can add the right amount of seasoning, frying until the meat is no water can be, the color is golden brown, about 15-20 minutes on the frying.
40, fresh milk "custard stars" + fried sweet and sour eggs + sweet and sour cucumber slices
41, spinach wontons + soy milk + pineapple
42, cozy sandwiches + fresh milk + vegetable strips
43, mushrooms and shredded meat noodles + anchovies + yogurt fruit salad
44, Yogurt Fruitado + Egg custard + Fruit Platter
45, Shredded Chicken and Shrimp Porridge + Sliced Toasted Buns + Strawberry Yogurt
46, Minced Pork and Vegetable Porridge, Bean Paste Buns, Dried Celery and Tofu.
47、Skin and egg congee, jam bun, minced pork with snow peas.
48, vegetable and meat wontons, white fruit cake. Quail egg.
49、Milk fruit soup, fresh meat dumplings, diced beef and potato.
50, oatmeal porridge, vegetable and meat buns, mixed pickles.
51、Black date congee, fresh meat xiao long, dried bean curd with endive bamboo shoots.
52、Bowl of soymilk, two slices of whole wheat bread, one egg.
53, a bowl of red bean and rice porridge, a plate of refreshing vegetables (cucumber, carrots, celery plus boiled five-spice peanut rice), cinnamon or jujube 1.
54, soy sauce tofu, steamed egg custard, half a steamed bun.
55, pumpkin goji berry rice porridge, fried egg, assorted pickles.
56, one steamed glutinous corn, 1 poached egg, and a cup of milk.
57, a cup of milk, 1 egg omelette (without the thin crispy center).
58, a bowl of red dates and corn paste, a vegetarian bun.
59, a bowl of black sesame red bean porridge, a tea egg, cold shredded radish small vegetables.
60: 1 bowl of mung bean porridge, 1 bowl of tofu brain, 1 egg.
61: 1 bowl of milk oatmeal porridge, 1 spoon of meat floss, 5 cinnamon balls.