The principle of choosing breakfast is actually very simple: try to choose nutritious things for breakfast, but don't eat too much, just feel not hungry, and avoid being too full to affect the work efficiency in the morning. Breakfast combination should include carbohydrates, eggs and a small amount of meat. The basic drink can be fruit juice. Busy crowd index: preparation time for going out for half an hour, 45 minutes on the road, leisure time before going to bed at night 1 hour. Breakfast requirements: simple and convenient taste, salty breakfast scheme 65,438+0: soybean milk 250ml+ vegetarian steamed stuffed bun+apple breakfast scheme 2: bean curd 200ml+ meat pie. Expert comment: just buy it one day in advance and put it in the refrigerator for the night, the next morning. If you forget, you can wait for about 5 minutes at the food store or stall along the way to buy fresh soybean milk and eat it while walking. The drinks are mainly bean products, and the staple foods are rice cakes and steamed buns. In this way, the heat release is slow, and some plant cellulose and meat can be selected as fillings. Morning meal: vitamins and fruits and vegetables are still lacking. At ten o'clock in the morning, consider adding a banana or an apple, or bringing a cucumber or * *. It is also a good choice to go to some coffee shops to buy a corn cup. Nutrition reminder: Eating too salty can easily increase the risk of high blood pressure, and it can also cause body swelling. Also pay attention to the hygienic conditions of buying food.
2, western-style fast food crowded index: go out 15 minutes, 50 minutes on the road, 30 minutes before going to bed at night. Free breakfast requirements: convenient nutrition and sufficient calories. Breakfast plan 1: coffee 250ml+ ham and fried eggs +2 kiwifruit breakfast plan 2: orange juice 250ml+ 2 slices of whole wheat bread+smoked turkey slices+peanut butter or cheese slices. The mental stress brought by the busy work of white-collar women can also be relieved during the breakfast. Drinks are mainly fruit juice and coffee, and staple foods are mainly whole wheat bread, egg rolls and muffins. Pastrami slices or turkey slices and cheese slices are usually added. These supermarkets have them, and it is most suitable to buy them for 3-5 days at a time. Put them in the refrigerator, spend 2 minutes in the morning, use virgin olive oil, fried eggs, ham hot pot, or make sandwiches in advance and bring them the next day. Meal in the morning: breakfast plan 1 You can supplement half a carbohydrate in the morning as appropriate, such as 1 slice of whole wheat bread, 2 slices of whole wheat high-fiber biscuits or 1 slice of grain (wheat) (available on the shelves of imported food in supermarkets, made in China by Nestle). The second scheme can add a fruit cup filled with watermelon, peach and cantaloupe, or a handful of nuts such as almonds, walnuts and peanuts, which can not only supplement unsaturated fatty acids to protect the heart, but also make up for the hunger before lunch. Nutrition reminder: Western-style breakfast ingredients are the key, try to choose trusted foreign brands, buy bacon as often as possible, and pay attention to the shelf life. It is an emergency to find a breakfast product that is sold on the road and combines nutrition and deliciousness. Fortunately, Tracy's work company is in the city, so we can consider western-style breakfast and pay attention to the selection of high-quality raw materials. Nutrition experts suggest that Tracy, a busy person, should include carbohydrates, eggs and a small amount of basic meat drinks, optional juice, and bring a can of Tetra Pak-packed orange juice from home. Although it is not as fresh as freshly squeezed juice, basic vitamins can be guaranteed.
3. Prepare the busy person index while washing: go out for 6 minutes, go on the road for 30 minutes, and have a free breakfast for 20 minutes before going to bed at night. Requirements: Make sure breakfast is convenient and fast. Case: For those busy people who have reached the busy index, they basically open their eyes in the morning and go out. They never have breakfast, and they don't always have lunch on time. They only arrange a big meal at dinner. For them, leisurely enjoying every breakfast seems to be a distant and extravagant thing. In fact, you can also save your bad breakfast. Expert comment: Actually, breakfast time won't take up too much of your time. Simply handling breakfast will not take more than 10 minutes to take it out of the kitchen, and you can also do washing while handling breakfast. Milk and whole wheat toast only need to buy a toaster and bake for 3 minutes. At the same time, take the milk out of the refrigerator and microwave 1 minute, and you can eat it in 3 minutes. A * * * only takes 6 minutes. Heat milk for 2 minutes, soak it in instant oatmeal or mixed oatmeal and eat it within 6 minutes. For Chinese food, prepare buns, soft pancakes, fried rice with eggs and other foods on the first night, and heat a bowl of soybean milk in the microwave oven in the morning for 5 minutes. First aid kit: You are too busy for three minutes. You can also prepare some emergency food in the kitchen, take it with you on the road or make up for the nutritional deficiency that you don't have time to eat breakfast in the company. Remember, instead of making any remedial measures, it is better to make up for it with imperfect meals. Wash the fruits, cucumbers and tomatoes. Boxed or bagged milk, yogurt and soybean milk, instant cereal, sesame paste and soybean powder milk powder, and a small bag of peeled nuts.