1, breakfast bread and then drink milk or coffee, convenient and trouble-free. But the bread should pay attention to the choice of whole grain bread, oatmeal, etc., peanut butter less smear is appropriate, plant cream more hydrogenated to form a trans-fatty acids have been confirmed and cardiovascular disease, often eaten on the health of the adverse.
2, two pieces of toast smeared with peanut butter, cream, and then drink a bottle of low-fat milk or yogurt, is a more appropriate choice. If you have time, prepare some lettuce, tomato, cucumber sandwich to eat, nutrition will be more balanced.
3, tea eggs or meat buns with milk, best with a lettuce salad.
4, the traditional baklava, doughnuts with soybean milk how? Crispy pancakes, because the production of a lot of oil, soybean milk is also a medium-fat food, this combination of oil and fat is really all over the high. Too much fat, so most dietitians have a low opinion of this type of breakfast.
5, congee small dishes do not have too much fat problem, but the pickles, tofu milk nutritional value is low, and sodium content is too high. In addition, processed foods may add preservatives, often eat easy to harm the liver and kidneys. Some elderly people or early vegetarians only eat thin rice with pickled vegetables and tofu milk, which lacks protein and is not an ideal way to eat. Eat rice with a hamburger egg or a portion of lean meat, vegetarians choose to eat a piece of tofu or dried beans, vegetarian chicken and other soy products would be better.
6, eat fruit in the morning is gold, eat at noon is silver, eat at night is copper, so the fruit to join the breakfast menu is the best. But it is not recommended to drink fruit juice, calories are too high.
Breakfast should be accompanied by cereals, dairy, meat and eggs and vegetables and fruits in the four major food groups.
Breakfast recipes of cereals:
Buns, buns, bread, large (small) rice porridge, white porridge, noodles (slices) soup, nutritious cereals, wontons, etc.
Breakfast recipes of dairy and legumes:
Soymilk, bean curd brain, cow's milk (goat's milk), boiled soybeans, soy sauce beans
Breakfast recipes of meat and eggs:
Meat with ham, Beef with sauce, chicken with sauce (legs), fried fish, eggs (steamed, fried, scrambled, pan-fried)
Breakfast recipes of vegetables and fruits:
Mixed cucumber, mixed radish, mixed lettuce, mixed cabbage, mixed tomatoes, fruit salad
Breakfast with whether the reasonable to look at two aspects, a breakfast energy and nutrients should be accounted for one-third of the whole day's nutrients, in general as long as it is eating The four types of food should be considered a good breakfast. In addition, the people generally rarely eat fresh vegetables and fruits, in fact, fresh vegetables and fruits can provide a lot of vitamin C, vitamin C can help the brain on the use of oxygen.
You can be flexible by choosing different fresh vegetables and fruits according to different seasons. I think it's important to mix cereals and animal foods, and buns are a great breakfast food, as well as dumplings and other foods, as long as they are not fried.