In summer, hot weather can easily make people lose their appetite, especially in the face of three meals a day. Breakfast is the beginning of a positive energy day, so even if you have no appetite, you should eat breakfast. What should I eat for breakfast in summer? Here are some healthy breakfasts in summer to make you full of energy. You might as well try them.
1, roast beef+milk+soda cookies = breakfast Dont Ask For Help.
Beef: Small pieces of roast beef produced in Sichuan and Shanxi are very convenient and delicious.
Milk: 250 ml, remember to heat it!
50 grams of soda crackers can provide enough energy.
Nutritional composition analysis: the energy of this breakfast is 350 kilocalories, which is about 1/4 that an adult woman needs all day.
2, soybean milk+eggs+ham bread = increase energy
Soymilk: 250 ml soymilk has many flavors, so you can choose according to your own preferences. Of course, hot fresh soybean milk has similar nutritional value.
Protein powder: 1 spoon (about 10g).
Ham bread: 1 Slice of ham bread can be bought in the bakery, or you can make sandwiches with sliced bread and breakfast ham at home, which is an indispensable part of breakfast!
Nutritional composition analysis: This breakfast has energy of 300 kcal, protein of 25g, fat 10g, carbohydrate of 27g, especially phytoestrogens.
Comprehensive evaluation: If you will face a double load of mental and physical strength in the morning, you may wish to add eggs to your breakfast, which will make people particularly energetic.
3, tomato and egg soup+toast+fried sausage = refreshing.
Tomato and egg soup: add base oil to 1 bowl, stir-fry tomato sauce slightly, add water to boil, thicken, and beat eggs to taste. Serve.
Toast: 2 slices. If you like, you can also prepare some jam or cheese.
Sausage frying: 1 Choose a sausage with your favorite taste, cut one end with a knife and fry it in boiling oil. Nutritional composition analysis: The energy of this breakfast is 450kcal, the protein is 15g, the fat is 15g, the carbohydrate is 50g, and it also contains anti-aging lycopene.
Comprehensive evaluation: Many people are inefficient at work in the morning, always look awake and need a refreshing breakfast. Tomato and egg soup has a strong sour taste, and the burnt smell of baked bread and fried mud sausage can definitely awaken all the five senses.
4, boiled corn+egg flower carrot porridge = fresh breath
In the morning, the pre-cooked corn is heated in the microwave oven, and shredded carrots are fried and stewed into porridge. After cooking, the plumeria is thrown out and seasoned with salt.
Nutritional composition analysis: The energy of this breakfast is 300 kcal, protein is 18g, fat is 8g, carbohydrate is 40g, and it is also rich in vitamins, especially vitamin A, which can resist radiation.
Comprehensive evaluation: in the work of interacting with people, you should keep your breath fresh after breakfast. Eating corn and licking a few mouthfuls of salty porridge can refresh people from the inside out.
What's good for breakfast in summer?
1, eat more fiber.
High-fiber food is resistant to digestion and easy to make people feel full. Cereal food contains fiber and is very delicious. Cardiologists recommend that adults consume 25-30 grams of fiber every day. In addition, nutrition experts recommend eating low-fat milk cereal and adding some fruits. Fruit is not only nutritious, but also gives you a feeling of fullness without increasing too many calories.
2. Eat more protein.
Experts advise people to drink a mixed drink of milk or soy milk, and add whey protein powder to it. Fruit and whole wheat cereal, toast or muffins are all good choices.
3. The consumption of sugar and refined grains should be controlled.
Experts advise people to eat eggs, oats or bran flakes at breakfast. These foods will slowly release calories, not cornflakes, because they should keep their minds sharp. Experts conducted experiments on 106 female college students, and found that if the food you eat for breakfast releases glucose slowly, your memory will be stronger.