In addition, cold food should not be eaten for breakfast.
What do nutritionists eat for breakfast?
Living in a busy metropolis, most people can use many excuses, such as sleeping late and not being ready, as reasons for not eating breakfast. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is very simple, that is, make sandwiches and drink milk, make boiled eggs or marinated eggs the night before, cut them in half, slice cucumbers, wash cherry tomatoes, and directly put eggs/marinated eggs, cucumber slices and cherry tomatoes into two pieces of bread the next morning. Children's share, turn the shrimp skin in the microwave oven and put it in the sandwich, which not only supplements calcium, but also adds protein, which is salty and refreshing. If you want to season, you can also put some ketchup. The whole process takes no more than 10 minutes, but all the nutritional elements are available. If time is still not enough, you can make the sandwich the night before and just turn it in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 10 minutes.
Need to be reminded that it is best to drink a cup of warm water after rinsing your mouth and before eating, so as to replenish the water consumed in one night.
Various collocation methods of nutritious breakfast
Of course, the choice of breakfast can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, milk vegetable bag/meat vegetable bag: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It's best to eat it with steamed buns and steamed buns. If it is a vegetarian bag such as a mushroom vegetable bag, the nutrition is relatively complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar, etc., and eat it hot the next morning, which is convenient and beautiful.
3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This match is more suitable for people with high blood sugar or diabetes family inheritance.
Spring is the season when children grow and develop vigorously. Many children eat lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour early and prepare a rich and nutritious breakfast for your child, so that he can "pull out quickly with the wind".
Recommended breakfast recipes for a family of three.
Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 3 slices of cheese 30 grams).
Tuesday: 3 bottles of milk, 3 rolls (50g each), 3 cakes (25g each) and pears 1 each (150g).
Wednesday: 3 bottles of yogurt (600g), 3 omelets (each containing 25g of eggs and 75g of wheat flour), big apples 1 each (150g).
Thursday: 3 bottles of milk (227ml each) with 90g of grain, 3 meat buns (50g each) and 3 bananas (300g each).
Friday: 3 bottles of milk, 3 sandwich breads (each containing two slices of bread 50g, two slices of lettuce 50g and chicken breast 20g), 3 pancakes 50g, and 3 oranges 50g (150g).
Saturday: rice porridge (japonica rice100g), 3 fried eggs (120g), 3 shaomai (75g), 3 vegetable bags (150g) and 3 bottles of yogurt (600g).
Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).
Tips for healthy breakfast
1. Eating breakfast immediately after getting up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.
People who have the habit of getting up early can arrange breakfast after 7 o'clock.
Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.
4. Breakfast should also be fixed regularly, otherwise it will affect digestion and absorption.
The food eaten after breakfast can't replace breakfast, so it's unscientific to skip breakfast by adding meals.
6. Parents' role models are very important. Only when parents take the lead in eating a nutritious and healthy breakfast can children develop good breakfast habits.