Nine kinds of breakfasts are simple and nutritious, so there is no need to say more about the importance of breakfast to us. If we don't eat breakfast, it will greatly affect our health. We should not only eat breakfast, but also eat very nutritious breakfast. Look at nine kinds of breakfasts, which are simple and nutritious.

9 kinds of breakfast are simple and nutritious 1 breakfast "pizza"

1, toast with a layer of tomato sauce and a piece of breakfast cheese;

2. Onions and green peppers are diced or sliced and sprinkled on the cheese, and small sausage slices are spread on the top;

3. Sprinkle mozzarella cheese on the surface;

4. Put it in a baking tray covered with oiled paper, at the top of the oven, 180 degrees, 5- 10min or so.

Pan-fried pork loin and onion rolls

1, sliced tenderloin and chopped shallots;

2. Put the onion in the meat slices, roll them up and fix them with toothpicks;

3, cumin powder, Chili noodles and salt mix well;

4. After the pot is hot, add a little oil, add meat rolls and fry. After one side is a little burnt, turn over and fry (all sides are fried);

5. After the meat rolls are fried, take off the toothpick and brush the adjusted seasoning with a brush to make each side taste.

Fried pancakes with minced meat and eggs

1, minced meat with marinade and mix well;

2. Heat the oil, saute the garlic, stir-fry the minced meat and serve;

3. Break the eggs, add minced meat, minced coriander and seasonings, and mix well;

4. Heat the frying pan with oil, pour in the right amount of egg paste and fry until it is set, turn the other side and fry until golden brown.

Pumpkin pancake

1, put the shredded pumpkin into a small dish, and then put it in a steamer to steam until soft;

2. Wash and shred the green pepper when steaming the shredded pumpkin.

3. Put shredded pumpkin and shredded green pepper into a large container, then beat in an egg and mix well, then add appropriate amount of flour, then add seaweed soup to adjust the consistency, and finally add a little salt to taste, and the batter will be adjusted.

4. Add a little oil to the pan and heat it. Scoop in a proper amount of batter and spread it into a round cake with golden sides.

Stir-Fried Rice Noodles with Beef

River flour and beef tenderloin; Accessories: bean sprouts, onions, green and red peppers, egg skin, oyster sauce;

Method:

1, add salt and water to beef and mix well, then add sugar, soy sauce, cornmeal and edible oil for curing;

2, the pot is hot, stir-fry beef with sesame oil and edible oil;

3. Stir-fry rice noodles with low fire, add bean sprouts and onions, and season with salt, oyster sauce and soy sauce;

4. Add the fried beef and green pepper, stir fry, and then add the shredded egg.

Fried udon noodles with seafood

1, onion, green pepper and cabbage are shredded for later use, shrimp is shelled, head and tail are removed, and shrimp lines are removed;

2. Boil the water in the pot, blanch the udon noodles for 2min, and take them out;

3. Pour the oil in the pan, add the shrimps, shredded onions, shredded green peppers and shredded cabbage and stir fry;

4. Add the blanched udon noodles and continue to stir fry quickly. Pour in the fresh shellfish sauce and stir fry for a minute or two, then sprinkle with pepper.

Korean noodles

1, cut your favorite dishes into cubes, chopped green onion and Jiang Mo for later use;

2. Dice the pork belly and marinate it with cooking wine and salt 15min for later use;

3, pot hot oil, stir-fry the meat until it is slightly white, add chopped green onion and Jiang Mo to stir fry, add a little soy sauce and stir fry;

4. Add two tablespoons of Korean noodle sauce to the pot and stir fry, then add half a bowl of water, the dish will turn black immediately, and the sauce will be thickened by fire;

5, pour on the surface, mix well and eat.

Spaghetti with mushrooms

Ingredients: lasagna, mushroom, garlic, olive oil, butter, sea salt, black pepper, dried pepper and leek; Practice:

1, slice garlic, mix olive oil with butter in the pot, stir fry garlic slices and mushrooms, and add sea salt and black pepper to taste;

2. Cook the wide noodles in another pot. After cooking, pour the excellent sauce on the noodles, and cut the peppers and leeks for decoration.

Paidu apple white rice porridge

1, white rice 150g, washed and drained, and apples 1 slice;

2. Add water 10 cup to the pot, add white rice and apples, continue to cook until it boils, stir slightly, and cook for 40 minutes on low heat;

3, honey, raisins into a bowl, pour hot porridge, mix well ~ detoxification, beauty, beauty it is ok.

9 kinds of breakfast are simple and nutritious. 2 What breakfast is simple and nutritious?

1, bread+milk.

Bread contains protein, fat, carbohydrates, a small amount of vitamins and minerals such as calcium, potassium, magnesium, zinc, etc. It has various tastes, such as barbecued pork bun, pickled cabbage bun, bean paste bun, etc. It won't get tired of eating different tastes every day, and the bread is easy to digest and absorb and convenient to eat. Milk is more nutritious, rich in protein and calcium, and has a very good effect on human body.

2, coarse grains+yogurt.

Coarse grains such as corn, sweet potato, potato and yam contain various vitamins and minerals, which provide us with rich trace elements such as iron, calcium, phosphorus, selenium and zinc. The nutrition is comprehensive and balanced, and the dietary fiber in coarse grains can help promote intestinal peristalsis, promote digestion, help clean the intestines and improve constipation. At the same time, yogurt is beneficial to gastrointestinal peristalsis, and it can be eaten with coarse grains. Rich nutrition can provide vitamins, trace elements and other nutrients for the human body, and it also helps to strengthen the spleen, stimulate appetite and nourish the stomach.

3, eggs+soy milk.

Eggs are rich in protein, which is easily absorbed by human body, and eggs are also rich in lutein, which is a nutrient for eyes and plays a role in protecting eyes. Eating eggs is very helpful for office workers who often face computers. Soybean milk is rich in plant proteins and phospholipids, and also contains vitamins B 1, B2 and nicotinic acid. In addition, soybean milk also contains minerals such as iron and calcium. Eggs and soy milk are of course a very nutritious breakfast.

4, rice congee+protein powder.

Many office workers sometimes have no appetite and like to drink light rice congee in the morning. Rice congee can really regulate the stomach, calm the liver fire, which is beneficial to absorption, but eating rice congee alone is not nutritious enough, and you need to eat more protein in the morning, and rice congee only contains a small amount of protein. In this case, you can brew a cup of protein powder to drink.

Because protein powder is a nutritional supplement, it can quickly and efficiently supplement protein, improve the amino acids needed by the human body, and drink protein powder in the morning to absorb it better. Therefore, if you only drink rice congee office workers in the morning, remember to soak in a cup of protein powder.

9 kinds of breakfast are simple and nutritious 3 1, recommended for nutritious and healthy breakfast.

Bread+milk

This is the choice of most office workers, which is convenient and saves time. Eating bread can intake fiber, which can reduce blood fat and relieve constipation; Milk is nutritious and supplements calcium. If you are hungry after less than one morning, you can also add ham and cheese to the bread.

Drinking milk often helps women beauty beauty. As for whether milk needs to be heated or not, it actually depends on personal preferences and habits. American nutrition experts say that only a small part of water-soluble vitamins are destroyed after milk is heated, so it has little effect from a nutritional point of view.

Nowadays, many friends of office workers have been woken up by the alarm clock and struggled in bed for more than ten minutes before getting out of bed. Because every minute counts, they go to work without breakfast. It is possible to open the refrigerator door and close it because there is nothing inside, crowded into the working crowd, and just bought bread by the roadside in the tail gas and dust of the bus.

Soybean milk+youtiao

In this breakfast, fried dough sticks are staple foods, and soybean milk is rich in plant protein, so both carbohydrates and protein foods are available, which can basically meet the energy consumption in the morning. Fried dough sticks are fried foods. Although they have obvious satiety after eating, they are also high in calories. For people with standard body shape, it is recommended to eat it no more than 3 times a week. At the same time, don't add too much sugar to the soybean milk.

2, breakfast should not eat more food.

In order to lose weight, some people just eat some fruit and drink a drink in the morning for convenience, but they don't know how much disaster this will bring to their stomachs. Don't eat the following three foods for breakfast.

1, drink cold drinks. If the temperature difference is too large, it will strongly stimulate the gastrointestinal tract, leading to sudden spasm. In the long run, it is easy to suffer from gastritis, gastric ulcer and other diseases.

2. Eat bananas, pineapples and other fruits on an empty stomach. Bananas contain a lot of magnesium. If eaten on an empty stomach, the magnesium content in blood will suddenly increase, and magnesium is one of the sensitive elements that affect heart function. Pineapple contains strong enzymes, which will hurt the stomach if eaten on an empty stomach, and its nutrients must be better absorbed after eating.

3. Eat sugary grains. Some people think that sugar-free cereals are tasteless and prefer sugary cereals. In fact, excessive sugar may not only make you fat, but also consume your energy. In other words, when you eat sugary cereals and work at your desk in the office, you often feel sleepy. If you must choose cereals for breakfast, you must choose cereals with high fiber and low sugar.

3. Dietary taboos for breakfast

1, sugary grains

Imagine how many people eat sugary grains every morning. This is not surprising at all. Its convenience and quickness are obvious. If you choose sugar-free cereals, it is certainly good for your health. But in our life, a lot of grains actually contain sugar, and it turns out that you can eat a lot of sugar without knowing it.

Excessive sugar will make it more difficult to lose weight, and it will consume your energy. Whenever you work at your desk in the office, you have to refresh yourself with snacks. If you must choose cereal for breakfast, you'd better choose cereal with high fiber and low sugar.

2. Fried food

Fried food is considered as "workers' breakfast" in Britain. It is greasy and high-fat food. For most men, its calorie content is particularly high. Sausages wrapped in fat or fatty bacon rich in nitrite, scrambled eggs with butter, potato pancakes or French fries, once the food is fried at high temperature, various nutrients in it are seriously destroyed.

When you are working, your calorie burning will be reduced, and day after day, you will find yourself getting fatter.

3. muffins

Muffin is also a food that we often eat for breakfast. It can be bought from deli, sandwich shop or coffee shop, and we usually take it by the way because we are late. This food also contains a large dose of sugar, which will lead to excessive intake of sugar.

Because muffins are a relatively cheap production process, they contain high calories, which are usually larger than those made at home. So don't be fooled by the so-called low-fat fruit muffin, because it does contain more or less sugar and fat.

4. Pancakes

A pancake is usually a mixture of flour, eggs, milk and butter. This combination is almost a complete whole milk. Flour is a simple carbohydrate, which can be quickly decomposed, and will lead to a rapid increase in insulin. At this time, it must be accompanied by fresh fruit. If your blood sugar soars to the highest value, the calorie content is also the highest.

If you like pancakes, avoid boxes and try to eat them with pure cheese or vanilla sauce. Generally speaking, this is the best breakfast food on the menu.

5. bagels and cheese

As breakfast food, bagels are also unhealthy food. Ordinary bagels are not terrible, but they are fried food at most, but they often contain sugar and carbohydrates.

Both of them will lead to the rapid rise of insulin to the highest level. Once you combine it with cheese, the saturated fat and calories in food will increase greatly. The healthiest way is to choose some wheat bagels and cheese with nuts and butter as the main ingredients, and at the same time, you can keep energetic all day.