The first breakfast recipe: one cup of skim milk, two slices of toasted whole wheat bread and one tomato.
Buy the milk the day before and put it in the refrigerator. If you are a working person, whole wheat bread can be bought packaged in the supermarket. If you are a housewife, it is recommended to bake their own, tomatoes can not be missing Oh, its nutritional value can not be underestimated! Tomatoes contain tomato red pigment, can greatly reduce the chance of cancer. Tomatoes are also the best source of Vitamin C. Some people think that whole wheat bread is so hard to hear, must eat Oh, daily consumption of oats can reduce cholesterol, lower blood pressure, a great benefit na. And milk should also be able to drink in order to have nutrition. Drinking milk is best without sugar. Otherwise, it is not only not easy to be digested and absorbed, but also retained in the digestive tract, affecting gastrointestinal function. Milk can be heated, but do not boil. Because after boiling, some vitamins will be destroyed, and the calcium in milk will form calcium phosphate precipitation, not easy to be absorbed by the body. The correct method is: first eat bread, etc., and then drink milk, which will make the nutrition more balanced.
Breakfast is the most important of the three meals of the day, from the quality, to have enough protein, milk will be able to provide a day of protein. From the quantity, not less than 30% of the total number of meals a day. So, breakfast must be eaten well.
But some people just don't like to drink milk how to do it? It's okay, and look at the second breakfast recipe: a bowl of gingko lotus seed porridge, with low-fat cheese, lettuce, bread and ham each piece of a sandwich. It is called sandwich in western food, but in Chinese food, it is called meat sandwich. The so-called "nutritious breakfast" should include the following four kinds of food, preferably not less than three categories:
1, cereals - bread, rice (porridge) or steamed bread
2, animal food - eggs or meat
2, food -eggs or meat
3, soy products such as milk or soymilk
4, fresh vegetables and fruits
This breakfast also fully meets the nutritional requirements. And it doesn't matter if you wake up late in the morning, rinse up a bowl of lotus seed congee and go put on your makeup, you're guaranteed to eat it in 15 minutes. Not eating? Going on a diet? That's not good, and, well, it's counterproductive. Nutrition experts have found that obesity in some people is not a single accumulation of nutrients, but is largely due to a lack of nutrients in the diet that convert fat into energy. Breakfast is an important energy source for people to carry out activities and improve efficiency before lunch. If you don't eat a good breakfast and don't take in enough nutrients, you'll be lethargic and have trouble concentrating. Over time, your body will gain weight. Usually men need about 1800-2000 calories a day and women about 1600-1800 calories, which averages out to about one-third of a meal. Breakfast is high-calorie, after eating, the rate of fat burning will be reduced, and then with low-calorie lunch and dinner, fat is not easy to hoard. And breakfast do not eat or eat too simple people, simply can not provide enough calories and nutrition, the spirit will also be worse; wait until lunch and dinner time, fat consumption ability to become worse, and eat into the high-calorie food, the result is to eat into the calorie than consume calories more, of course, people easily become fat.
The third breakfast recipe is: a bowl of small wontons, a five-spice tea egg. Staple food category preferred oatmeal or corn flakes and other grain-based food, because they contain the right amount of protein, vitamins and minerals, followed by a selection of food rich in fiber. This can be done to achieve the "main side complementary, dry and thin balance, meat and vegetables with".
Additionally, there are a few home-cooked breakfasts are also sent:
Example one: brown sugar sesame rolls, soy milk, five-spice quail eggs, mixed lettuce leaves, eight treasures sauce pickles.
Example 2: Gold and silver rolls, milk, anchovies (or fish in black bean sauce, or five-spice smoked fish, crispy crucian carp), two kinds of oil and salt mixed with two kinds (carrots and mung bean sprouts), and fermented bean curd.
Example 3: Steamed bread, cake, milk, hard-boiled egg, dried beans mixed with cilantro and fresh scallions, kimchi.
Example 4: red dates and yellow cornmeal cake smeared with sesame paste, rice porridge, salted duck eggs, mixed with dried persimmon peppers, spicy shredded pickles.
Example 5: bean paste buns, milk, Western-style omelette (egg, minced onion, minced fresh mushrooms, minced ham sausage), stir-fried shrimp (shrimp, cilantro, diced scallions), patted cucumber.
The human brain and the movement of nerve cells must rely on sugar to provide energy, and the calories supplied by the breakfast to account for 30% of the whole day's calories, so you should eat some starchy food, such as steamed bread, bread, porridge and so on. Protein food: the human body to maintain abundant energy, breakfast should eat a certain amount of protein. Therefore, breakfast should have eggs, meat floss, soy products and other foods. It is best to have some cold vegetables, vegetable salad, fruit salad and so on in breakfast. In this way, you can fully replenish the vitamins.
If you really have no time to take care of breakfast on a certain day, empty stomach out of the house, you dry ten thousand don't indulge their stomach by drinks, sweet cookies, chocolate, hot dogs and other "junk food" invasion. Emergency also need to choose healthy fast food. You may want to set aside a small drawer in your desk, instant fortified cereals, dried apricots, raisins, banana slices of seaweed, sweet potatoes and other healthy food at any time to serve as an emergency role. It would be nice to have another carton of freshly packaged low-fat milk or pure fruit juice, and of course, it would be nice to bring a fruit from home.
To lose weight as well as nutrition, if you have a better breakfast recipe, share it.