Step 1: Prepare miscellaneous grains and porridge ingredients before going to bed (described in detail below), put them all into an electric rice cooker or electric pressure cooker with reservation function, make an appointment, and you can smell the porridge when you get up the next day.
Step 2: When you get up in the morning, wash the shell of the egg and put it in a steamer. When the water boils, steam for 3 minutes and turn off the fire. Don't worry about opening the lid and let it stew for a while. Nutritious and healthy shelled eggs will be fine. At this time, you can use these three minutes to brush your teeth and wash your face, which will fully save the use time.
Step 3: Take a cucumber, salad with red radish or your favorite vegetables, pour sesame oil, garlic, vinegar and other seasonings, pour a cup of milk and a bowl of porridge, and you can enjoy the most beautiful breakfast of the day.
Small coup: the eggs need not be boiled, but steamed, which greatly saves time and cost, and the steamed shelled eggs have more tender yolk, more uniform texture and better taste.
Nutrition advice:
(1) Miscellaneous cereal porridge is rich in nutrients and carbohydrates, which can quickly replenish energy consumption throughout the night and eliminate fatigue, and can also be replaced with whole wheat bread, steamed bread, jiaozi and other staple foods.
(2) Eggs are called "ideal nutrient bank" because they contain almost all nutrients needed by human body, especially protein and lecithin, so it is recommended to eat them every day 1 egg.
(3) Milk is rich in nutrients such as protein, fat, calcium, vitamins A and D, so it is recommended to eat 1 cup every day.
(4) Cold-mixed vegetables can save time in the morning and supplement a lot of vitamins and minerals; Better unsaturated fatty acids can be obtained by mixing with sesame oil, and the digestion and absorption rate can be improved by adding vinegar.
(5) In addition, you can also bring some snacks such as nuts, yogurt and fruits, which can be eaten between meals to replenish energy consumption in time.
Recommend the nutrition collocation of several kinds of miscellaneous grains porridge:
1, millet, soybean and red date porridge: 30-50g of rice, 20g of millet, 0/0g of soybean/kloc-0, and 3-5g of red dates.
Evaluation of traditional Chinese medicine believes that millet has the effect of nourishing yin and blood, preventing and treating indigestion; Soybean belongs to soybean, which is rich in high-quality protein. Matching with millet can supplement lysine lacking in millet, and the nutrition is more comprehensive.
2. Mung bean lily coix seed porridge: 30-50g of rice, 20g of coix seed, mung bean10-20g, and appropriate amount of lily.
Evaluation of this porridge is most suitable for eating in summer. Chinese medicine believes that it can strengthen the spleen, eliminate dampness, relieve summer heat and benefit water. Coix lachryma-jobi seed is rich in vitamin B 1, which can promote metabolism and reduce gastrointestinal burden. Mung bean can clear away heat and detoxify, and its protein content is also high, containing a variety of phospholipids needed by human body. Paired with coix seed and lily, it is most suitable for hot weather and dry throat and thirst.
3, yam lotus seed red date porridge: 30 ~ 50 grams of rice, 20 ~ 30 grams of yam, lotus seeds and red dates.
Evaluation of yam is rich in starch, protein, yam polysaccharide and other nutrients; Lotus seeds have the effect of peace of mind and recuperation; Traditional Chinese medicine believes that yam and lotus seeds have the functions of nourishing the spleen and stomach and benefiting the lungs.