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How to have a healthy and nutritious breakfast

2020-12-01 source:internet [ typeface:big medium small ]

Arranging breakfast reasonably so that you can have a rich and nutritious breakfast every day is actually something that everyone should do, but many people don’t pay enough attention to their breakfast, and some just make it simple Some people just eat a little something, and some don’t even eat breakfast. In fact, this is very detrimental to health. Now, experts will introduce you to a breakfast guide so that you can eat healthily and nutritiously.

Although many people know the importance of eating breakfast, due to work, many people ignore breakfast because they are rushing to work. They often just buy something to fill their stomachs. In fact, this is very inappropriate. The following experts Let’s introduce the breakfast encyclopedia and let’s learn it together.

What is the perfect breakfast?

A scientific breakfast should include four categories of food, which are:

1. Foods that mainly provide energy are mainly carbohydrate-rich cereals, such as bread, steamed buns, etc.

2. Mainly supply protein, mainly meat, poultry and eggs.

3. Mainly supplies inorganic salts and vitamins, mainly fresh vegetables and fruits.

4. Milk, dairy products, and soy products.

If the above four types of food are included in the breakfast, it is a nutritious breakfast; if three of them are eaten, the quality of the breakfast is better; if only two or less types are selected, the quality of the breakfast is poor.

How to match breakfast recipes

Basic pairing: milk and bread. These two foods include three major nutrients: carbohydrates, proteins, and fats, as well as rich calcium, ensuring basic energy supply. Among them, bread can also be replaced with staple foods such as steamed buns, porridge, and steamed buns with comparable nutritional content.

Rich pairing: eggs, ham. It strengthens the protein supplement and makes up for the shortcomings of insufficient protein in traditional breakfast.

Try to pair it with: fruit. Adding a piece of fruit to breakfast can fully supplement vitamins, such as bananas, oranges, apples, etc. It is better to choose fruits that are in season.

Recommended pairing: vegetables. Vegetables suitable for raw food such as lettuce, cucumbers, tomatoes, radishes, and bell peppers can be added to breakfast to supplement the lack of fiber. Moreover, these vegetables are crispy and taste good when eaten raw, and their nutrients are not easily destroyed.

1. Green vegetable and ham omelette


1. Beat the eggs, add flour, chopped green vegetables (it is best to use the leaf part of the vegetables, which will be softer), ground ham, a little salt, and stir evenly.

2. Heat the pan, add a little oil, spread the above ingredients into a cake, and fry until both sides are golden brown.

3. Cut the biscuits into small cubes and mix with the yogurt.

2. Vegetable and meat chaos


1. Grind the shrimp and vegetables into a puree, add minced ginger and green onion, salt and a little water and mix thoroughly to form a filling.

2. Flatten the wonton wrappers and fill them with meat filling to make wontons.

3. Pour water into the pot and bring to a boil. Add wontons and cook until cooked. Remove and put into a bowl. Add soup and add a little seaweed, minced coriander, salt and sesame oil to taste. Serve.

4. Beat 1 egg.

5. Heat the pan, add a little oil, dip the bread slices into the egg liquid and put them into the pan, fry until both sides are golden brown.

The above experts introduced us to the breakfast guide, told us how to properly mix breakfast, how to make breakfast nutritious, and also introduced two ways to make nutritious breakfast foods. We hope it can be helpful to everyone. Experts warned, Skipping breakfast not only affects your health, but also slows down your brain's response and affects your work efficiency, so everyone must eat a good breakfast.