As the saying goes, a year's plan lies in spring, a day's plan lies in the morning, and the morning is the beginning of the day, so eat well, but many friends don't have the habit of eating breakfast for various reasons, and skipping breakfast is not good for their health. Let me share a nutritious breakfast recipe, I hope you will like it!
Nutritional breakfast recipes 1 breakfast is best based on carbohydrates that can provide body calories. Milk is also an essential part of breakfast. Increasing calcium intake can reduce fat deposition, and the best source of calcium is milk. Oats, barley, brown rice, beans, rye and other foods are rich in soluble fiber and insoluble fiber. Foods rich in soluble fiber can help reduce the cholesterol content in the blood, thus reducing the risk of heart disease.
Another advantage is that it can slow down the absorption of glucose. Soluble fiber can combine with cholesterol and take it out of the body, reducing the possibility of heart disease and arterial disease.
So what kind of breakfast is a nutritious breakfast?
1, a good breakfast should be: staple food, followed by non-staple food, lean;
2, a good breakfast must have some cereal, such as steamed bread, steamed buns, scones, bread, cakes, noodles, biscuits, porridge, and various cereal recipes, and the thickness of cereal can be decomposed into glucose, which is the main energy supply substance in brain tissue;
3. A good breakfast should be provided with protein, such as eggs, milk, beans and foods rich in protein. Ensure that 250 ml of milk or soybean milk, an egg or a few pieces of pigs, cows and chickens are soaked in breakfast every day to ensure the supply of protein;
4. A good breakfast should provide a certain amount of vegetables, such as cold lettuce, cabbage, cucumber, radish, tomatoes and other vegetables, bean products such as tofu, dried tofu, bean skin or seafood such as cold kelp, to provide other nutrients and minerals, increase appetite and ensure breakfast intake;
5, a good breakfast should have a certain amount of vegetable oil, don't forget to put a few drops of vegetable oil in the cold salad, fat can provide the warmth that children need to experience Han Fangquan, but also increase the color, fragrance and taste of dishes and promote appetite;
Therefore, breakfast should contain calories, protein, fiber and vitamins for blood supply and brain balance, so there should be some pasta and some eggs or soy milk. In addition, add some meat, mainly red meat, beef and the like, just one or two. It would be better to eat boiled beans, soybeans and peanuts. If it's too much trouble, Chinese breakfast will do. Don't eat fruit after supper. Sandbag, steamed stuffed bun, soybean milk, pickles, necessary eggs.
The soybean milk shop sells sesame cakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on. , have the problem of high oil content. Fried dough sticks and egg cakes, which can see oil on the surface, will be alert when eating, but most people tend to be fooled by baked cakes, thinking that they are baked, with no luster on the surface and less heat and oil, which is not necessarily the case.
The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calories of a biscuit are about 230 to 250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high. Soymilk biscuits and fried dough sticks are of acceptable quality in protein. Soybean milk is rich in amino acids but lacks methionine, while sesame cakes and fried dough sticks are just the opposite, lacking amino acids but rich in methionine, which can complement each other. However, too much fat makes most nutritionists have a low opinion of this breakfast.
As for the quantity of heat and oil in rice balls, it is even more terrible. The main problem is that the fried dough sticks and floss in bread also contain high oil. A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories. If paired with a cup of soybean milk or milk, the total calories will exceed 700 calories, which is more suitable for heavy manual workers to eat occasionally.
Nutritional breakfast recipe 2 breakfast recipe set, egg toast+milk+fruit
Ingredients to be prepared: toast, eggs, salt, white pepper, salad oil.
Practice: break the eggs and season with salt and white pepper; Cut the toast into triangular pieces and dip it in egg liquid; Grease the pan, heat it, put the toast slices dipped in egg liquid into the pan, and fry until both sides are yellow.
Nutritional analysis: Toast provides basic energy, eggs are rich in protein, and milk provides calcium to promote bone growth. Eating more fruits in winter can reduce noise and provide vitamins needed by human body. This nutritional combination is absolutely balanced.
Breakfast menu package, green vegetable ham omelet+biscuit yogurt+apple camp
Ingredients to be prepared: flour, vegetables, eggs, ham, salt and a little oil.
Practice: break the eggs, add flour, cut vegetables and ham, and add a little salt to taste; After putting oil in the hot pot, pour in the prepared materials, spread them into cakes, and fry them until both sides are golden.
Cookie yogurt only needs to cut cookies into small pieces and stir them in yogurt.
Nutritional analysis: green vegetable ham egg cake covers almost all nutrients, and yogurt is helpful for appetizing digestion. Apples provide vitamins, and eating more in winter can effectively improve resistance.
Breakfast menu set, vegetable and meat wonton+orange
Ingredients to be prepared: shrimp, wonton slices, vegetables, seaweed, minced ginger and onion, salt and a little sesame oil.
Practice: Mash shrimps and vegetables into mud, add ginger and onion powder and salt and mix well. If it is too dry, add some water. Put the minced wonton in boiling water and take it out after cooking; Add a little laver, salt and sesame oil to the soup to taste.
Nutritional analysis: Shrimp is rich in minerals such as protein, calcium, phosphorus and iron, which can enhance children's resistance and is beneficial to bone growth. Oranges are rich in vitamin C and carotene, which can protect blood vessels and promote blood circulation.
Breakfast menu set, corn porridge+egg drop sandwich
Ingredients to be prepared: fine corn flour, eggs, bread, peanuts, walnuts, black and white sesame seeds, raisins, ham slices, cucumbers, meat floss, salt, vinegar, sugar and oil.
Practice: kernel corn porridge: stir-fry peanuts, walnuts and black and white sesame seeds and grind them into powder; Boil water in the pot, add fine corn flour and mix well; After the corn paste is boiled, pour in the ground nuts, add raisins and season with a little sugar.
Egg floss sandwich: after adding oil to the hot pot, fry the eggs for later use; Slice cucumber, marinate with salt, sugar and vinegar for 10 minute, and drain; Put the meat floss on a piece of bread, cover it with a piece of bread, then put the eggs, cucumber slices, cover it with a layer of bread, then put the ham slices on it, and finally cover it with a piece of bread and cut it diagonally.
Nutritional analysis: Peanut, walnut kernel and sesame are high-quality protein rich in lecithin and cephalin, which have high nutritional value and are easily absorbed by human body. And bread provides energy consumption, ham is animal food, and cucumber provides vitamins, just right.
Breakfast set meal, pumpkin pie+soybean milk+fruit
Ingredients to be prepared: pumpkin, glutinous rice, sugar and a little oil.
Practice: peel the pumpkin, cut it into pieces, steam it in a pot, and crush it after steaming; After the crushed pumpkin is cooled, add glutinous rice flour and white sugar and stir evenly, preferably slightly hard; Knead pumpkin noodles into small balls and press them into cakes; Put oil in the pan when it is hot, add pumpkin pie when the oil temperature is high, fry until both sides are yellow, cover the pan and stew for three or four minutes.
Nutritional analysis: Pumpkin is rich in nutrition, which not only has high edible value, but also has high dietotherapy effect, such as relieving cough and asthma, treating lung abscess and constipation, moistening lung and benefiting qi, etc. Bile secreted by pumpkin can also promote gastrointestinal peristalsis and help food digestion. Soymilk is also a kind of food with high nutritional value, which is very suitable for breakfast. Seasonal fruit is more perfect.
Breakfast set meal, cake+milk+fruit
Many working mothers are often busy at work, and many ready-made foods can be cooked with nutritious breakfast. For example, "cake+milk+fruit" is also a very nutritious and healthy breakfast match! Mother only needs to heat the milk. If you feel that using milk is too monotonous, you can also change it to soy milk and the like.