The practice of fast nutritious breakfast is comprehensive. Around us, many people tend to be indifferent to breakfast, either not eating or eating casually. As we all know, unreasonable breakfast is not good for human body. Let's learn about the practice of fast nutritious breakfast.
The practice of fast nutritious breakfast 1 1. Carrot minced meat porridge
Ingredients: rice, carrots, lean pork, salt, chicken essence, oil.
Exercise:
1, the rice is soaked one night in advance for easy cooking, and the carrots and pork are diced.
2, cold oil in the pot, stir-fry minced meat.
3. Add carrots and stir fry together.
4. After all frying, add water. When the water boils, pour in the rice that has been soaked overnight in advance. Bring to the boil again, and turn to low heat and cook slowly.
5, remember that stirring can not stop, this is the best way to avoid the bottom of the paste, and when the rice is cooked until it is sticky, it can be cooked. Add the right amount of salt and chicken essence to taste.
Second, pan-fried egg cake
Ingredients: chicken breast, onion, mushroom, salt, flour.
Exercise:
1, chop the chicken breast into a paste.
2. Wash and chop mushrooms and onions separately.
3. Put a little oil in the pot, stir-fry chopped onions on low heat, then add chopped mushrooms and stir-fry until cooked.
4. Add the right amount of water to the cut chicken several times and stir along the wreath with chopsticks in the same direction. Then add chopped mushrooms and onions, salt and flour in turn and stir well for later use.
5. Finally, knead the mixed meat into a small round cake by hand, put it in a pot, and fry it on low heat until both sides are golden, and the fried chicken cake is finished.
Third, red jujube cake.
Ingredients: 345 grams of soybean milk, 500 grams of flour, 5 grams of yeast, a little cooked red dates.
Exercise:
1. Knead soybean milk, flour and yeast into dough, and wait until the dough is 2-2.5 times the original size, and the fermentation is completed.
2. Roll the dough into a round cake with a diameter of 20 cm and put it in a steamer, then decorate it with steamed red dates.
3. Gently press it by hand to make it stick, put red dates on the surface, cover it, and conduct secondary fermentation;
When the cake is bigger and rounder than before, it can be steamed on fire. After boiling, steam for 20 minutes, turn off the fire, stew for 10 minutes, and then open the lid. Jujube cake is ready!
The practice of fast nutritious breakfast 2 1, vegetarian breakfast family
Vegetarians can use yeast powder, black sesame powder, milk powder, almond powder, coix seed powder, brown rice flour, raisins and so on. Make a thick porridge for breakfast, then add a bottle of yogurt, a little lettuce, a boiled egg and two pieces of baked whole wheat toast. Generally speaking, this breakfast is rich in variety and balanced in nutrition, and the yeast powder in thick porridge is a good source of vitamin B. This way of eating is a good choice for vegetarians.
Breakfast with porridge and side dishes is different. There is generally no problem of high fat in breakfast porridge and side dishes, but pickles and tofu porridge have low nutritional value, lack of protein, and are too salty and high in salt content. In addition, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently, and it is easy to feel hungry before noon. These are not ideal ways to eat.
However, many people like porridge and side dishes for breakfast, especially the elderly. It is recommended to eat porridge with a poached egg and fried vegetables, and try to eat less tofu and pickles.
If students or office workers are used to buying porridge from the breakfast cart, it is suggested to add a tea egg or drink a bottle of milk to increase protein's intake. At the same time, eat some fruits every day, but not fruit juice, because its calories are too high.
2. Cookie fritters
Sesame oil stick is a traditional food with China characteristics, and many people have a special liking for the traditional sesame oil stick soybean milk breakfast.
However, both sesame cakes and fried dough sticks have the problem of high oil content. Oil can be seen on the surface of fried dough sticks, and people will be alert when they eat it. However, people usually think that sesame cakes are baked, the surface is dull, and there must be less heat and oil, but this is not the case. The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calorie of a sesame seed cake is about 230 ~ 250 calories, of which about 25% comes from fat. Soymilk is also a medium-fat food, so the fat content of this combination is really high.
Cooking cakes and fried dough sticks with soybean milk will lead to low other nutrients in food because of too much oil, and it contains carcinogens, so it is useless to eat more.
3. Western breakfast family
A ham, an fried egg, a sandwich and a cup of milk tea are probably the main contents of this group breakfast, but nutrition experts point out that such breakfast may lead to excessive fat intake. No matter the ham in the sandwich or the meat in the hamburger, it is fried, with fried eggs and a layer of salad dressing or cream with high fat content. Unless the other two meals in a day are short of oil and meat, the oil intake will definitely be too high at the end of the day.
It is suggested that such people should not eat too much western-style breakfast, avoid drinking drinks with high sugar content, and be careful not to eat fried and fried foods and eat more vegetables for lunch and dinner that day.
4. Bread and milk family
This kind of people usually bring bread (pineapple bread, red bean bread, cream bread, etc.). ) Add milk and sometimes coffee for breakfast. I am full. Bread tastes delicious, but whether it is salty or sweet, it has high oil content and sugar content, and after exquisite processing, its nutritional value is not high, so it is not suitable for breakfast.
Breakfast with too much sugar is easy to make the blood sugar in the human body rise fast, fall fast, and fall low, which greatly affects people's mental state. In fact, both carbohydrates and protein should be included in the breakfast mix. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, so that the blood sugar in the body will be more stable.
In addition, adults can drink low-fat milk or skim milk to reduce the total fat intake in a day. Stuffed bread is high in calories and oil, so don't eat it often. If you have time, you can prepare some lettuce, tomatoes and cucumbers to eat, so that the nutrition will be more balanced.
5, milk egg family
Many office workers get up in the morning, drink a large glass of milk, fry an egg, eat some meat slices, grab a fruit and rush out of the house. I feel that this breakfast is rich in nutrition. However, nutrition experts point out that protein and fat intake are sufficient, but carbohydrate intake is neglected, which is not a perfect breakfast structure.
Nutritionists point out that a scientific breakfast should be a breakfast with a balanced structure, in which the amount of protein, fat and carbohydrate should be kept in a reasonable structure, carbohydrate is the foundation, and cereal is the main source of carbohydrate.
However, with the change of people's tastes and the need to cope with the fast-paced life, cereal is often ignored by people. Common grains include barley, corn, oats, rice and wheat. With these foods or foods containing these food ingredients as the main content of breakfast, the nutrition will be more abundant and the structure will be more reasonable.
The fast nutritious breakfast is complete: 3 1, milk+soda biscuits.
This nutritious breakfast is mainly made of milk. Of course, milk can be used not only as a cold drink, but also as a hot drink, which is quite convenient. When eating breakfast, try to eat soda cookies first, and then drink milk, which will have a better effect on losing weight and replenish nutrition to the body. After all, milk is not suitable for drinking on an empty stomach
2. Chicken soup noodles with shredded pork and vegetables
Wash carrots and cut them into hob blocks, slice ginger, rinse mushrooms and Chinese cabbage with water, pour in appropriate amount of water to boil, put chicken in, cook and take out, then put carrots, mushrooms, chicken and ginger slices in another basin of water, boil over high fire and simmer 1 hour, shred pork, marinate with starch, salt, cooking wine and light soy sauce, and put the stewed chicken soup into a pot after filtering.
3. Black soybean milk
Soak black beans in clear water, and pour out all the water soaked in black beans the next day. Then put the black beans into the soymilk machine and stir them into pieces. Filter residue with filter bag. Finally, after the black soybean milk is heated and boiled, you can start drinking. Isoflavones in black soybean milk can not only detoxify and maintain beauty, but also have obvious slimming effect on students. Suitable for girls' nutritious breakfast.
4. Onion omelet cake
Add salt, pepper and chopped green onion to the eggs, brush the pan with thin oil, scoop a spoonful of chicken egg liquid into it, spread the whole floor, and slowly fry on low heat. When the egg liquid on the surface is solidified, spread it out and repeat it for 4 times until the egg liquid is used up. Then roll the omelet together from one end, cool it, cut it into pieces and put it on a plate.
5, tea+steamed stuffed bun
Make a cup of mild tea first, and have some bread for breakfast, which is very suitable for working women who have to get up early in the morning. This will not only reduce weight, but also affect their appetite for lunch, which is nutritious and healthy.
6.banana cake
Preheat the oven to 165℃, add salt and baking powder to the flour and mix well. Press bananas into mud with a fork, and try not to use a blender, which will make the taste stronger. Add two eggs to banana puree, then add vegetable oil and milk, and mix the flour together. Brush the baking tray with oil, pour the batter into the oven and bake for 1 hour. Finally, take it out and air it for 65 hours.
7. Potato cornucopia
Wash the potatoes and steam them. Remember to hollow out the steamed potatoes and leave a little edge. Then beat an egg in the potato, shred ham, bacon and lettuce, sprinkle evenly, and finally bake the finished product in the oven and take it out.