Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.
3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.
Spring is the season when children grow and develop vigorously. Many children have lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour earlier, prepare a nutritious breakfast for your child, and let him "get out quickly with the wind".
Recommended breakfast recipes for a family of three.
Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).
Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).
Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).
Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).
Friday: Three bottles of milk, three sandwich breads (each containing two pieces of bread 50g, two pieces of lettuce 50g and chicken breast 20g), three pancakes 50g and three oranges (150g).
Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).
Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).
Tips for healthy breakfast
1. Eating breakfast after getting up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.
People who are used to getting up early can arrange breakfast after 7 o'clock.
Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.
Breakfast should also be timed, otherwise it will affect digestion and absorption.
The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals.
6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.
Week 1: bread (cake), jam (butter), poached eggs, milk, coriander, carrots and shredded tofu.
Tuesday: black flour cake (sesame seed cake) fried dough sticks wonton garlic mixed with soybeans and broad beans.
Wednesday: hot cakes, pine flowers (ham), soybean milk (milk), fragrant shrimps and shredded white radish.
Thursday: Fried peanuts and tofu roll meat floss (crispy rice), dried almonds and shrimps and celery.
Friday: fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage.
Saturday: Pancakes, fruits, marinated tofu, millet gruel, kale and soybeans.
Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage.