What is the best morning nutritious meal for men? Nutritious breakfast recipes for men?

1. Lack of protein: white porridge + side dishes for breakfast.

Porridge is a semi-liquid food, which is easy to digest and absorb, and is preferred by the elderly. Among all kinds of porridge, Laba porridge is the best, and it is convenient to mix several kinds of cereals and grains together to cook. What's more, several grains can "learn from each other's strengths" and improve the nutritional value of porridge.

However, there are no protein-based foods in this breakfast, so it is recommended to add a glass of milk to close up. Nowadays, many elderly people have begun to pay attention to calcium intake. If you are intolerant to milk, you can add an egg, or add minced meat to the porridge to add protein.

2. Compare the health of Zheng Hall: bread + milk breakfast.

This is the choice of most office workers, which is convenient and time-saving, and the basic components are all in place. Among them, it is recommended to choose whole-grain bread in order to consume more fiber, which can reduce blood lipids and also relieve laxatives. If you're hungry after less than a morning, you can also add lettuce leaves, ham, cheese, butter to your bread, or add a little sugar to your milk.

"A lot of people ask me whether it's better to drink milk hot or cold," the expert said. In fact, the difference is mainly in taste, which is related to personal preferences and habits. Only a small fraction of the water-soluble vitamins are destroyed after heating, so the effect is not significant from a nutritional point of view. ”

What to eat for breakfast is very important, so what is good for men to eat for breakfast? And men often stay up late and overwork can lead to kidney deficiency ? Breakfast is a little rich.

Modern people are too careful about their diet, so they can choose more whole wheat bread with barley grains to get more crude fiber. Eating bread or biscuits and drinking hot milk or hot soy milk is conducive to calcium absorption.

In recent years, due to the promotion of the so-called "live diet", some people drink vegetable juices in the morning on the grounds that they consume the direct nutrients in fruits and vegetables and remove waste from the body. However, they ignore a key issue. That is, the human body likes a warm environment.

The body is warm. The circulation will be normal, and the transportation of oxygen, nutrients and waste will be smooth, and it is now recommended that men have several recipes for breakfast.

The first type: black bean barley porridge

Ingredients:Black beans, black rice.

Auxiliary ingredients:Black sesame seeds, lilies, barley, walnuts, brown sugar.

Ingredients:

1. Black beans, barley, black rice, wash clean, soak in cold water for half a day, take it out for later use.

2. After rinsing it, put it in the pot, add the washed lilies, black sesame seeds, walnut kernels, boil over high heat, and then turn on low heat and simmer for 60 minutes.

3. Remove from the pot and mix with brown sugar when eating.

Black bean barley porridge efficacy: Barley taste: sweet, slightly cold, non-toxic; It is good for the stomach and intestines, treats spleen deficiency and diarrhea, whether it is used for nourishing or curing diseases, the effect is relatively mild, slightly cold but not hurts the stomach, and the spleen is not greasy.

The second type: wolfberry ginseng porridge

Ingredients:1 gram of ginseng, 6 wolfberries, 50 grams of rice.

Ingredients:

1. Wash the ginseng, soak it in water secretly, and remove the sliced wolfberry to remove the fruit stalk and impurities; Wash the rice set and set aside.

2. Put rice, wolfberry and ginseng into the pot together, add an appropriate amount of water, first boil over a strong fire, and then switch to low heat and cook for about 35 minutes, then you can put it out of the pot and put it in a bowl.

The effect of wolfberry ginseng porridge: Goji berry ginseng porridge has the effects of nourishing qi and blood, strengthening the spleen and lungs, nourishing yin and strengthening yang, etc., which is beneficial to those with kidney deficiency.

The third type: atractylodes yam porridge

Ingredients:30 grams of yam and barley, 15 grams of lotus seed meat, 10 jujubes, 5,000 grams of millet, and a little sugar.

Ingredients:

1. Finely chop the yams, remove the core of the lotus seeds, remove the core of the red dates, and wash the millet.

2. Mix the yam powder with water in an appropriate amount.

3. Add an appropriate amount of water to the small milk pot, put it on the fire, and heat it over high heat;

4. After the water in the pot boils, pour the adjusted yam starch paste into the pot, stir quickly and evenly, and add a few pieces of rock sugar.

5. After the water is boiled again, use the smallest heat to cook, do not cover the pot, otherwise it will be easy to overflow.

Atractylodes yam porridge efficacy: It is suitable for people with symptoms such as weak spleen and stomach, poor appetite, abdominal distension, loose stools, and limb weakness.

If the breakfast is not eaten well, the man will feel that there is no good physical strength and spirit all day, therefore, breakfast must be eaten well, men should try to prepare a little more hearty when preparing breakfast, but it should be light, so that men's health can be well guaranteed, and I will introduce it to you here today.

Have a simple breakfast with baked eggs.

So many foods claim to be nutritious, which ones are true?

Five points of attention for scientific breakfast.

Medical studies have proven that 7 to 8 o'clock is the most suitable time to have breakfast, because this is when the appetite is at its highest. Breakfast and lunch should be separated by about 4-5 hours. If breakfast is early, the quantity should be increased or the lunch should be brought forward accordingly.

After a night's sleep, a lot of water and nutrients are consumed from urine, **, and breathing, and after getting up at breakfast, they are in a state of physiological water shortage. If you only eat a regular breakfast, you are far from being able to replenish physiological dehydration. Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500-800 ml of cold boiled water, which can not only supplement the physiological water shortage, but also play a washing role in human organs, so as to improve organ function and prevent the occurrence of diseases.

The amount of nutrients in the breakfast recipe should be appropriate, and it should generally account for about 30 of the day's supply. Among them, the nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B1, should be increased in moderation. And to achieve the combination of thick and thin, meat and vegetables, so that the proportion of 8 essential amino acids in the food protein is more balanced, and the nutrition is complementary.

Cooking should pay attention to not only consider the physiological characteristics of personality, but also consider everyone's appetite interests and taste preferences, it is best to eat hot porridge, hot oatmeal, hot milk, hot soy milk, avoid drinking iced coffee, iced tea, iced milk, etc., and eat less fried food.

Many people are accustomed to eating steamed buns, fried foods, and soy milk for breakfast. There are also people who eat eggs, meat, and milk. Although the above foods are rich in carbohydrates, proteins, and fats, they are all acidic foods, and if acidic foods are excessive in the diet, it is easy to cause acidic blood, causing physiological acid-base balance imbalance in the body, and calcium deficiency often occurs.

Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve a balance of dietary pH and nutrients.

Eat two steamed buns and drink a cup of soy milk.

Oatmeal porridge: buy organic oats, add water to make porridge with flaxseeds, sunflower seeds or sesame seeds, or add a teaspoon of broth without sugar or maple juice, sesame seeds are the best crushed cereal, otherwise the sesame seeds will be lumps If you don't have time to make side dishes in the morning, you can make it the night before, wrap it in plastic, and put it in the refrigerator the next day to eat; If the Aibo is boiled in water, it can be made the night before. Mixing some salix when eating mustard can only play the role of spicy paper, and it does not have great nutritional value.

It is high in salt and should not be eaten regularly. Healthy people eat two hard-boiled eggs a day, which does not cause cholesterol abnormalities.

According to my analysis: if you want nutrition for breakfast, it can be divided into three categories: 1 protein, including milk, eggs, goat milk, soy milk, lean meat, two kinds of pasta, biscuits, bread, porridge, cereal, cooked bread rolls, wontons, noodles, three kinds of fruits and several seasonal fruits.

A nutritious breakfast helps to maintain energy during the day. On this basis, a healthy breakfast is equal to = a certain amount of carbohydrates (soft bread, steamed bread, steamed bread, whole grains, etc.) + an appropriate amount of protein (milk, yogurt, eggs, etc.) + + a moderate amount of vitamins (fruits, vegetables, etc.) for pregnant adolescents and women with high nutritional needs, and a small amount of meat can be supplemented if necessary.

Add dark green vegetables, because dark green vegetables, such as cabbage, cauliflower, lettuce, etc., are rich in trace elements and minerals. Fourth, pair it with some fresh fruits, such as bananas, apples, pears, etc. , you can best meet the nutritional needs of the human body for a day, vegetables - meat + flavor + milk + flavor:

Yogurt is rich in lactic acid bacteria, you contribute even more to the human body than milk, it is better to eat cooked bread with yogurt and bread cooked in the morning, but it is better not to eat cooked bread on an empty stomach, <>

In addition, eating an egg or drinking a glass of milk sachet is called supplementing high-quality protein, and in addition, it is better to eat some vegetables, such as cucumbers, tomatoes, and fried green peppers. Some people say you have to eat vegetables in the morning? Be sure to eat some vegetables for breakfast, which is conducive to intestinal peristalsis.

2 fist vegetables + 1 fist protein (fish, eggs, meat) + 1 staple food. You can also mix 200 grams of fruit (equivalent to a medium apple + a variety of buffets - 200 ml of milk, various nuts, etc.).

Men can eat eggs, they can eat sandwiches, they can eat wontons, they can eat soy milk, they can eat fritters, and it is best to replenish their energy for the day.

Men can eat more protein at breakfast, can eat some boiled eggs and a glass of milk, so as to ensure the ability needed for the day, and the state is better.

Eating eggs, drinking milk, and at the same time can also be paired with bread, or eating noodles, you can also drink soy milk, such a recipe is relatively healthy, and at the same time, it can promote nutrient absorption.

Men should eat more oats, and they should eat more eggs, which can replenish protein and can improve immunity.