What to do for breakfast that saves time and is nutritious?

Breakfast is the most important thing to pay attention to nutrition, because breakfast is the vitality of the day**, although it is eaten at noon and night, but the meaning is not the same, it is recommended to breakfast: first drink a glass of warm water on an empty stomach, then eat an apple, after a while, drink a glass of warm milk, a moderate amount of whole wheat toast, if you think it is too sweet, then with some ham. Note that soy milk is best not served with eggs, as the nutrition will destroy each other

Prepare the ingredients: 2 cups of glutinous rice, 1 piece of pork, 5 shiitake mushrooms, a little pepper, 1 spoonful of cooking wine, 1 green onion, 1 piece of ginger, 2 spoons of dark soy sauce, 1 spoon of light soy sauce, appropriate amount of salt, 1 teaspoon of sugar, appropriate amount of peanut oil.

1. After washing the glutinous rice, soak it in water for 3 hours, put it in a steamer and steam it through water. The glutinous rice steamed in this way does not contain a lot of water, and the grains are distinct, and if it is cooked in a rice cooker, it can also be cooked, and the taste is relatively soft and glutinous.

2. Prepare the accessories: chop the fat and lean pork into minced pieces, squeeze out the water after soaking the mushrooms in advance and cut them into small cubes for later use, cut the green onions into minced green onions, and chop the ginger into minced pieces.

3. Heat the iron pot, add two tablespoons of peanut oil, first add the minced pork and stir-fry, fry the minced meat dry and stir-fry the water, and then add the minced green onion and ginger. After stir-frying until fragrant, add dark soy sauce to adjust the color, and release the light soy sauce to taste. A little oil residue is usually put into the roasted wheat from the snack, and it tastes particularly fragrant.

Today, use pork belly instead of oil residue to eat healthier.

4. Finally, put in the steamed glutinous rice, beat the rice with a spatula, add salt and stir well. If you feel that the sticky rice is too dry, you can pour a little water along the edge of the pan to make the rice slightly softer.

5. The fried glutinous rice can be eaten directly at this time, remember to taste the salty and light before coming out of the pot, and the taste of the roasted wheat is good if it is not salty or light.

6. Mix the noodles with cold water, wake up for half an hour, roll the noodles into round flakes, wrap them in glutinous rice filling, and pinch them into beautiful flowers at the end. If you don't like the dough and it is too troublesome to roll the dough, another way to save trouble is to buy the dumpling skin directly, and roll the dumpling skin a little thinner and you can use it directly.

7. Put the wrapped roasted wheat on the corn leaves and put it in the steamer to steam. Because the filling is cooked, the steaming time does not need to be too long, and the water can be boiled and steamed over medium heat for 15 minutes.

Using the insert board in the baby grinder, mince the carrots, beat the eggs, and steam the chicken cake! The nutritional value is very high, suitable for all ages! It's quick and easy!

Boil some porridge, add some red dates and the like, and at the same time boil the porridge, steam an egg and mix a cold dish!!

There are eggs, a little meat, starchy foods, a little vegetables or fruits, soy milk or porridge.

Milk. Add flour, minced meat, and eggs together, and eat the cake for 5 minutes.

Eight treasure porridge, put the rice in the pot and cook it together.

Bread and milk, plus an egg...

1. Vegetable cake + egg soup + small pickles

Vegetable cake: Prepare carrots, greens, chopped green onions. Rub the carrots into shreds and chop them together with the greens.

Put half a bowl of flour in a large bowl, put all the dishes in it, add 2 grams of salt, 2 grams of thirteen spices, and half a bowl of water. Stir well to form a very viscous paste.

Heat a pan or pan, brush with oil, pour the batter into it and press it into a small pancake with a spatula. Fry until golden brown on both sides.

Egg broth: Bring half a pot of water to a boil, beat two eggs and pour in, stirring quickly. A pinch of salt, chicken essence, sprinkle in chopped green onions, drips in sesame oil, and a simple egg soup can be cooked. You can also put in your favorite dishes, such as tomatoes, daylily, and shredded tofu.

2. Egg scones + soy milk + fruits

Although we usually buy egg scones outside and think it is not easy to make, it is much simpler than other steamed buns, because it does not need to rise and rest, and there is no need to adjust the filling. If you really don't want to make it, you can also go to the supermarket and buy ready-made finger cake crusts to make them.

Put 250 grams of flour in a large bowl, blanch half with boiling water, mix half with cold water, and finally mix and knead into a softer dough.

Take another small bowl and mix flour, cooking oil, and a pinch of salt to make the thickest puff pastry.

Brush the board with oil and knead the dough into two or three small pieces. After flattening, wrap the puff pastry like a bun. Then roll out into plate-sized round cakes.

Pour oil in a frying pan or electric baking pan, put the dough in for more than ten seconds and turn it over, and then wait for dozens of seconds to see the big bubbles, then beat in an egg, turn the noodles a few times, and wait for both sides to brown out of the pot.

3. Steamed potato melon + milkshake + mixed vegetables

If you have sweet potatoes, purple potatoes, and pumpkins at home, you can use them to make breakfast after steaming, which is very time-saving, and you don't need to wash the dishes after eating.

4. Sandwich + milk oats + eggs

Sandwiches are considered to be the most convenient breakfast in both the West and China, but you should have some toast, tomatoes, ham and the like in the refrigerator in advance.

Without further ado, the sandwich is made by slicing ham and tomatoes, sandwiching them in toast and squeezing them with tomato sauce or salad dressing. Cut in half and serve.

5. Egg custard + potato cake + fruit

Egg custard is not often thought of in the morning, but it is actually a very suitable meal, which can be reduced to the time it takes to make and drink, or it can be eaten alone to fill your stomach.

If you have a large amount of food, you can also make a potato cake to eat6. Fried steamed bun + peanut sauce + fruit

The recommended fried steamed bun is to consider that sometimes there will be a lot of leftover steamed bread that is not easy to deal with, so it can be used as breakfast in the morning to fill your stomach and make full use of the steamed bun.

After drinking soy milk and milk, we can also change the morning drink to walnut dew and peanut sauce, which have a rich taste and unique flavor, and you need to soak the peanuts in water in advance the night before. The next morning, it is made into peanut milk like soy milk, and the delicious peanut milk is finished by adding sugar.

Breakfast is the most important meal of the day, because after breakfast we are about to start an energetic day, so breakfast must be eaten and eaten well. For many office workers, what to eat for breakfast is a very distressing thing, because they have to go to work in a hurry, and they don't want to get up early and spend a lot of time cooking, so they often choose to use fast food or bread to pass their breakfast. This is very bad for your health in the long run.

1. Tomato and green vegetable egg noodles are very pleasant to eat a bowl of noodles in the morning. Tomatoes and greens and egg noodles are the simplest and most nutritious breakfast that takes a short time. If you wash the tomatoes and greens the night before, this breakfast dish will only take five minutes to make.

First beat the eggs and stir-fry them, stir-fry them and set them aside, then stir-fry the tomatoes, add light soy sauce and eggs, and finally add water to stew, open the water into the vegetables and noodles, add salt to taste, and the noodles can be boiled for three to five minutes.

2. Vegetable Egg Cake Vegetable egg cake is simpler than noodles, and the vegetables here can make cabbage can be rape, or any kind of green vegetable you like to eat. Chop the vegetables, add the eggs, flour and a little water and salt, stir well, then put oil in a pan, pour in the stirred vegetable batter, and fry until golden brown on both sides.

3. Ham Sandwich Ham Sandwich has a bit of a Western food feel, but it is just as delicious and healthy as it is done. The bread slices for sandwiches can be bought, and the bread slices should be baked first in the morning, and if there is no machine for toasting the bread slices, you can fry them slightly in a pan without heating. The most important thing is to fry an egg, fry some ham, then put it in a slice of bread, add lettuce and sauce, there is meat and vegetables, and a delicious breakfast is ready.

Boiled eggs, half a corn, a small purple potato, as long as you steam in the pot for about 15 minutes, you can eat, these are very nutritious in the morning, convenient and delicious.

You can eat bread with eggs and a glass of milk for breakfast, which is convenient and trouble-free, and especially nutritious.

In order to better do a good job in learning and training and work in the morning, we must have abundant caloric and colorful nutrient intake, so we can not lack meals, protein-containing ingredients, minerals, and vitamins. In order to better fill the richer water-soluble vitamins and minerals, you can also add some vegetables and fruits to match, which can be fully prepared, in addition to eating a small amount of dried fruitsFilling the intake of unsaturated fats can also increase the intake of richer dietary fiber and minerals.

The colorful carotene and protein in raw eggs make it an indispensable food for daily life. Among them, carotene is a nutritional element for both eyes, which can have the effect of maintaining the eyes, so for salarymen who often work on the computer, it is really great to eat more eggs for breakfast. At the same time, soy milk has a rich variety of soy protein and unsaturated fatty acids, as well as vitamins and vitamin B3.

and its iron, calcium and other minerals. Eggs and soy milk are naturally a very nutritious and time-saving breakfast.

Many salarymen have a poor appetite in the morning, like drinking white rice porridge. However, although ordinary white rice porridge can regulate the spleen and stomach, the taste is not very good. Sea buckthorn white rice porridge not only tastes sweet and sour, regulates the spleen and stomach, but also can increase resistance and remove endotoxins from the stomach and intestines when taken for a long time.

Coupled with protein powder, it can ensure adequate protein intake and ensure nutritional matching. Since protein powder is a nutrient supplement, it can be replenished quickly and efficientlyBoosts the carbohydrates your body needs, and drinks protein powder in the morning for better digestion and absorption.

The nutrients of cereals are gradually discovered, such as bud rice, sweet potatoes, potatoes, Chinese yam and other cereals contain a variety of nutrients and minerals, giving everyone a variety of nutrients such as iron, calcium, phosphorus, selenium, zinc and so on. At the same time, the dietary fiber in cereals can help promote intestinal peristalsis, promote digestion, assist in clearing the intestines, and improve severe constipation. The vitamin B group, anthocyanins oligosaccharides and organic substances, flavonoids, polysaccharides, etc. in sea buckthorn juice can also promote the normal metabolism of the gastrointestinal tractAnd quickly clean up all kinds of harmful endotoxins in the large intestine cavity and maintain the excellent condition of the digestive tract.

1. Cereals and potatoes provide us with sufficient energy, such as all kinds of fine grain steamed buns, all kinds of porridge, flower roll buns, whole wheat bread, dumplings, buns, noodles and so on.

2. Fruits and vegetables are fresh vegetables and fruits, which are also a treasure trove of nutrients, rich in vitamins, minerals, dietary fiber and phytochemicals, and dark ones are richer in nutrition than light ones.

3. Meat and eggs provide us with high-quality protein and a variety of trace elements, such as chicken, pork, fish, shrimp, eggs, quail eggs, etc.

4. Milk beans provide us with abundant high-quality protein, vitamins and minerals, pure milk, yogurt, soy milk, tofu brain, etc.

Millet porridge, red rice porridge, fried dough sticks, xiao long bao, etc., these are all very nutritious breakfasts, and they are also very convenient.

You can buy a bag of instant wontons, you only need to boil a pot of hot water in the morning, put the wontons in, it only takes about 10 minutes to complete a delicious breakfast, you can also make a sandwich, fry the toast bread until golden on both sides, put a piece of lettuce, a slice of tomatoes, an omelette, a large slice of ham, squeeze on the salad dressing, very fast and particularly nutritious.

For breakfast, you can choose to have a sandwich followed by a glass of milk, two boiled eggs, a few nuts and a little cherry tomatoes.

Whole wheat bread, healthy and nutritious; Multigrain cereal cereals, convenient and time-saving; Toast with vegetables, convenient and nutritious.

Different groups of people are also different in terms of breakfast matching. For example, if you are an infant or toddler, it is recommended to choose formula milk for breakfast, and you can choose cow's milk or goat's milk.

If you have added complementary food, in addition to taking milk, you can also take eggs, which is relatively simple, especially rich in nutrients; If you are an older child, you can choose to eat pure milk and eggs, which is also relatively simple and nutritious.

Milk, eggs, sandwiches, whole wheat bread, pineapple buns, porridge, pork rib soup, clear soup noodles, oatmeal, these are all very nice and nutritious breakfasts. You can choose fresh fruits and vegetables, or you can choose protein-rich foods.

Milk and bread: Milk and bread are paired with a tradition from the Western breakfast. Milk contains various minerals needed by the human body, and bread is a whole grain, which is nutritious, simple and convenient.

What is the most nutritious to eat for breakfast.

Cereals and potatoes, i.e. staple food. Steamed buns, bread, cereals, noodles, bean buns, etc. are all suitable for breakfast staples; animal foods such as meat, fish, eggs, etc.; milk and beans and their products; Vegetables and fruits. If these 4 categories of food are included in the breakfast, it is nutritionally adequate; If only 3 of these categories are included, the nutrition of breakfast is relatively sufficient; If only 2 or less of these categories are included, the breakfast is not nutritious enough.

In the morning, the function of the human digestive system is not fully mobilized, so it is very important that breakfast is easy to digest and whether it can stimulate the appetite. Especially for staple foods, try not to use fried foods. Usually fermented pasta and cooked cereal rice are easier to digest, such as bean paste bun + millet rice porridge, whole wheat bread + mung bean porridge, corn gold and silver roll + lily yam porridge, sesame sauce flower roll + wolfberry oatmeal porridge, are all better combinations.

Hard-boiled eggs, poached eggs, steamed egg custard, spiced pork liver, etc. are all excellent choices. Yogurt and cheese are easier to digest, and natto, tofu, bean curd, and soy milk are also good.

Choose fresh, dark-colored fruits and vegetables. For example, light vegetables such as bell pepper mixed with black fungus, sesame paste mixed with oil and wheat vegetables, crushed peanuts mixed with purple cabbage, and vegetarian fried broccoli are all suitable for breakfast. These types of foods can also be mixed and matched, such as scrambled eggs with shredded carrots, strawberry cubes with yogurt, and pork liver with bell peppers and purple cabbage.

Of course, if you're in a hurry, you can eat a few apples or oranges.

Next, let's tell you the best time to eat breakfast.

When is the best time to have breakfast.

The best time to eat is between 7 and 8 o'clock. When we sleep, almost all organs of the body are fully rested, only the digestive organs are still running, absorbing the food we ate the night before, and we do not slowly rest until the morning. If you eat breakfast too early, it will inevitably disturb the rest of the stomach and intestines, which will make the digestive system unable to stop running, and will not be able to rest for a long time, disrupting the rhythm of gastrointestinal peristalsis.

Because, after getting up at about seven o'clock.

Twenty or thirty minutes before breakfast is the most appropriate, when people's appetite is at its strongest. In addition, the best interval between lunch and breakfast is 4 to 5 hours, which means that breakfast is best between 7 and 8 o'clock.

Pay more attention to breakfast. <>