What should I have for breakfast? I have a headache every day problem 5

Suggestion: The first method is: Mengniu breakfast milk (nutritionally complete) + whole wheat bread (buy a bag of sliced bread in three days, and buy your favorite sauce at the same time, such as ketchup, condensed milk, peanut butter, etc.) + two slices of beef in sauce (you can buy a small piece in three days) + cucumber or tomato (you can prepare it at night, it can also be other dishes) + if you have time, you can add another egg for yourself.

Except for the eggs, the rest can be prepared, so it should be very convenient and nutritious.

Second: If your constitution is not suitable for drinking milk, you can go to the supermarket to buy soybean flour and cereal, and drink it together, which is also very nutritious.

At the same time, there can be a small meal at around nine o'clock in class, such as yogurt or some dried fruits.

The best combination for breakfast should have both carbohydrates and protein, and it is best to eat complex carbohydrates, such as whole wheat bread, oatmeal, etc., which can stabilize blood sugar. You can eat some high-protein foods (e.g. ham, eggs) or other carbohydrates (various porridges, breads, biscuits, fruits) and then drink a glass of milk. (Note: Do not drink milk on an empty stomach).

1. Rice or millet flour porridge (you can mix the flour with large and millet grinding together for later use to solve the problem of not having time to boil rice soup in the morning), bread and eggs. Plus a glass of milk.

2.Oats (instant bagged oatmeal is available in shopping malls) porridge, steamed buns, ham sausages, and small pickles. Plus a glass of milk.

3.Soy milk (you can put the soaked beans into the soymilk machine the night before, and you can operate it directly the next morning), fried eggs (i.e. sun eggs) strip oil, etc. Plus a glass of milk.

4.Egg soup, small snacks or fried steamed buns, cold side dishes. Plus a glass of milk.

5. Go out and buy some delicious breakfast.

Porridge should be light in the morning. Porridge with eggs Preferably boiled eggs.

In fact, the stomach in the morning is digested overnight.

At this point, the stomach is empty.

Absorption of nutrients is the fastest and most complete absorption.

But the most taboo thing is to eat those acidic foods on an empty stomach in the morning.

It is best to drink a large glass of water to empty the stomach and intestines of any remaining spoils.

Then eat again.

But at the same time, it should be remembered that even with water the stomach can not eat acid.

If you must eat sour, you can eat something starchy first to cushion your stomach.

I myself drink a big glass of water every morning.

Then eat something with protein (sometimes I also eat pork knuckles that are pressed in a pressure cooker to digest well, and collagen for girls is very important).

Sometimes a small bowl of coarse grain porridge is followed by an apple at the end.

The simple summary is protein, or collagen, vitamins, (meat and vegetable combination) at noon, at night, if I don't eat or eat well digested, I can't get used to it, but people who can't get used to it can't do that, so as not to eat more when hungry.

Eating is very simple.

Everybody has to be able to live.

A glass of yogurt, eggs, porridge.

Chinese-style, soy milk, knife-cut steamed buns, and an apple if possible.

Western-style bread, whole wheat bread, 1 egg, milk.

Milk + bread, steamed buns + porridge, steamed bread + soy milk, eight-treasure porridge + biscuits, cake + juice, vegetarian noodles, wontons, glutinous rice balls, and some fruits and vegetables, in fact, as long as you are attentive, you can eat in many ways!

Breakfast is the first meal full of energy, and it is definitely best to eat it at home.

You can boil some porridge, or squeeze some soy milk, staple bread, or semi-finished products purchased from the supermarket, buns, dumplings, bean buns and the like. Then add an egg. Don't forget to add a fruit after a meal for a more balanced nutrition.

If you're too late, you can eat some from outside or take it out.

Breakfast is also available for takeaway, so you can check if there is one near your home.

Monday recipe: breakfast, milk.

250g boiled eggs.

one, steamed buns, soy tofu. Lunch, rice, braised sea cucumber with green onions, kimchi. Dinner, mung bean porridge, flower rolls, beef in sauce, tofu with celery hole.

Dry. Tuesday Recipe: Breakfast, soy milk.

300ml boiled eggs.

one, small roast, kimchi. Lunch, beef noodles, shredded radish. Dinner, rice, tofu in a casserole.

Wednesday Nayu prepared recipes: breakfast, millet porridge, boiled eggs.

Dried tofu with spinach. Lunch, pig.

Meat buns, tossed with shredded cucumbers. Dinner, mung bean porridge, steamed buns, fried tofu with garlic sprouts, raw tomatoes.

Thursday Recipe: Breakfast, Milk.

250g tortillas, garlic sausage, salted celery. Lunch, m.

Rice, fried eel paste, cabbage soup. Dinner, egg noodle soup, shoot baby radish.

Friday recipe: breakfast, soy milk.

300ml boiled eggs.

one, steamed buns, soy tofu. Chinese food, pork dumplings, toon tofu mixed with tofu. Dinner, polenta, flower rolls, sauce meat, vegetarian fried bean sprouts.

Saturday recipe: breakfast, rice porridge, steamed buns, boiled eggs, vegetarian chicken with celery. Lunch, m.

Rice, fried garlic sprouts with shrimp slices, and soup with cabbage. Dinner, ravioli, steamed buns, jellyfish with cucumbers, smoked shredded chicken.

Sunday recipe: breakfast, polenta, boiled eggs, tofu in sauce, shredded radish. Chinese food, rice.

Rice, steamed fish, soaked lettuce. Dinner, mung bean rice porridge, steamed buns, mixed eggplant puree, duck sauce.

Let's bury the source bush for a simple cracked bent cherry breakfast baked eggs.

Here are some ways to pair a nutritious breakfast:

1. Dairy vegetable buns, meat buns, vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to the human body is even greater than that of milk. However, yogurt cannot be drunk in the morning on an empty stomach, and it is best to eat it with steamed buns, steamed buns, etc.

If it is a vegetarian bun, such as a mushroom vegetable bun, etc., the nutrition is relatively complete; If you like to eat meat buns, you must add some vegetables and fruits, or replace them with vegetable juice and fruit juice, preferably freshly squeezed.

2. Eight treasure porridge for beauty: If female white-collar workers have the conditions, they can make eight treasure porridge the night before yesterday, put rice, red beans, peanuts, wolfberries, etc., and eat it hot the next morning, which is convenient and beautiful.

3. Hypoglycemic milk oatmeal: Rinse the oatmeal with boiling water first, and then add milk. This combination is more suitable for people with high blood sugar or diabetes in families.

Healthy Breakfast Tips:

1. Eating breakfast immediately after waking up is easy to indigestion, and it is generally better to eat after 20 to 30 minutes of getting up.

2. For those who have the habit of getting up early, it is better to arrange breakfast after 7 o'clock.

3. Don't eat too fast because you're in a hurry, so as not to damage your digestive system.

4. Breakfast should also be fixed at a fixed time, otherwise it will affect digestion and absorption.

5. The food eaten after breakfast cannot replace breakfast, so it is unscientific not to ask grandchildren to eat breakfast by adding food.

6。Parents' role models are important, and children will develop good breakfast habits only if parents take the lead in eating a nutritious and healthy breakfast.

You can consume some high-quality protein for breakfast, such as eggs, milk, etc., which can supplement the substances needed by the body.

You can also add some cereals appropriately, so that the whole breakfast is richer, and some fruits can also be supplemented to make the nutritional composition of the whole breakfast richer.

Therefore, breakfast can have meat, eggs, milk, as well as millet, steamed buns, steamed buns, dried tofu, fruits, etc., and the proper combination of Danqing will be able to replenish the energy needed by the human body for a day.

The plan of the day lies in the morning, and experts point out that the morning time is the time when the human mind is most active. And the way to sustain this active energy source is, of course, breakfast. Needless to say, breakfast must be eaten, but what to eat for breakfast, the answer is varied.

According to a household survey on the dietary structure of Chinese residents, 79% of residents' breakfast is composed of steamed buns, bread and other pasta made from refined flour. And is this natural breakfast pattern in line with health requirements?

Expert: Breakfast should be chosen, it is more reasonable to choose foods with a glycemic index lower than 55 for breakfast, nutritionally distinguish the different reactions of food in the process of digestion by glycemic index, the glucose production index is 100, and the rich and strong powder steamed bread is 88, white bread is 87, the breakfast with a high glycemic index is full and hungry quickly, and the breakfast with a low glycemic index is more hungry, we recommend that the food with a low blood finch deficiency glycemic index is more reasonable for breakfast.

To put it simply, refined foods are those with a high glycemic index; Foods with a low glycemic index are what we commonly refer to as whole grains, soy products, dairy products, and fruits. Choose foods with a high glycemic index at breakfast, which is digested and absorbed quickly, and the blood sugar will drop to the level of fasting about an hour after eating, and then the stomach is hungry again; Foods with a low glycemic index can make the blood sugar in the body rise and fall slowly, just like using an average force to continuously supply energy, so that people will neither be full after breakfast nor hungry quickly.

If you have time, you can cook a cluster of porridge at home in the morning, as well as eggs, make some sandwiches by yourself, and soy milk, if you buy it outside, try not to buy something too greasy, you can't digest it, it's easy to grow fat, you can buy some rice porridge, a cup of bean pants stupid key slurry plus vegetarian buns or dumplings, like fritters, magnetic cake fried and the like It's best not to eat, for reference only, the above is what I usually eat.

4 21 Shredded chicken with fish flavor Oyster sauce lettuce Rice.

4 20 Stir-fried rice cakes with shredded rape and chicken.

4 19 Assorted fried rice (with diced cucumber, diced ham, eggs, corn kernels) Hot and sour soup on fish rack.

4 18 Burgers (with chicken patty, lettuce, corn salad dressing, children's cheese), corn sausage, mustard, chicken fillet soup.

4 17 Stir-fried pure kohlrabi Oily meat (including onions, fungus, green pepper slices) Rice.

4 14 Pork bone broth ramen (ramen supermarket bought cold item) Garlic spinach Salted egg.

4 13 salad (with strawberries, fried chicken fillet, banana, potatoes, diced melon) toast slices, buttered peanuts, chocolate sauce.

4 12 egg fried steamed bread slices, sour and spicy potato shreds, melon pants pure slices beef ball soup.

4 11 Roast duck with bread rolls (leftover from the first night), cucumber mixed with pig's head, roasted sesame seeds, multigrain porridge (including red dates, mung beans, corn kernels, rice).

4 10 Fresh meat wontons (frozen in the supermarket) Egg slices, seaweed, shrimp skin, broth Bring your own sesame fire, grilled bun slices (finished product).

4 7 Pasta topping lo mein (refrigerated fresh ramen noodles in a marinade with onions, tomatoes, diced flesh, fungus, olive oil).

4 6 Stir-fried tomato with diced tomato (with meat) Stir-fried vermicelli with shiitake mushrooms, mixed with pork ears, rice.

4 5 casserole (with pork balls, vermicelli, rape mushrooms), garlic chicken wings, pot cakes.

4 4 Stick bones stewed cabbage, mixed with cucumber, hot dog sausage, white rice.

4 3 Sushi rice balls (cabbage, shredded pork, ham strips, egg slices) Tomato egg drop soup.

3 31 sandwiches (sliced bread, sliced ham, fried egg, tomatoes, salad dressing, cheese slices) French fries Corn yogurt.

3 30 chicken cutlets, shredded potatoes, tomato egg noodles, toasted bread slices.

3 29 Steamed egg custard, vinegared lotus root, stick bone broth, rice.

3 28 cans of braised beef (with carrots, potatoes, onions, tomatoes) and rice.

3 27 Jajanjang noodles (Dish size is cucumber shreds, soil puffs and bean shreds, boiled green beans).

3 24 Burritos (large bread with shredded potatoes and shredded pork in Beijing sauce) Winter melon and ball soup.

3 23 Sichuan fragrant chicken fillet, egg tart, vegetable salad (potatoes, ham, cucumbers, tomatoes), all kinds of bread, soy milk.

In the morning, you must eat it in the spring, and it must be nutritious! After sleeping all night, the stomach is empty in the morning, and it is very necessary to drink nutrition and water, so it is recommended to drink a glass of boiled water on an empty stomach after getting up, if you want to be full of energy, you must eat breakfast, it is recommended that office workers who are busy with work and have no time to eat breakfast Milk and bread can be coa, if you have time, it is best to be richer.

Nutritious breakfast recipe (5).

Vegetable and meat ravioli, ginkgo cake and quail eggs.

Vegetable and meat ravioli: flour, minced meat, pickled cabbage, shiitake mushrooms, ginger.

Ginkgo cake: glutinous rice, japonica rice, ginkgo minqing, walnut, raisin bridge grip.

Quail eggs: Quail eggs, mung bean sprouts, shredded green peppers.

If you are an office worker, it is best to choose a quick breakfast: no or less sugar beef bread and jam, but you can also eat soy milk and buns (don't always eat fritters, the chance of lead poisoning is higher) In short, breakfast is very important, if you have time, you can follow the method of the sixth-level senior manager, anyway, I see that it is tired enough, I estimate that the rent is enough for him to open a breakfast restaurant.

Blueberries: Fresh or frozen blueberries are a powerful antioxidant that has the ability to improve memory, regulate blood pressure, and speed up metabolism.

Oatmeal: Oatmeal contains riboflavin, folate, and other essential nutrients. Rich in high-quality protein, it can meet the daily needs of the human body, and it is a good breakfast combination with skim milk.

Whole wheat bread: Whole wheat bread is rich in fiber and minerals, low in fat and calories, making it a smart choice for a healthy breakfast. Eggs and pedestrian butter are both good choices.

Orange juice: Freshly squeezed orange juice is the most classic healthy breakfast, rich in vitamin D and rich in fat, which can reduce osteoporosis and depression.

Oats: Oats are rich in minerals such as glucan, -3 fatty acids, folic acid and potassium. When choosing oats, it is best to choose the original flavor, the other flavors contain too much sugar, which is not easy to health.

Instead, add milk, honey, fruits, and nuts to oats to enrich their nutrition.

Bananas: Bananas are best served for breakfast, with plenty of carbohydrates, potassium and electrolytes, which can help lower blood pressure and have a great effect on relieving high blood pressure. Slice it, pour it into cereals and oats, and don't add artificial sweeteners.

Flaxseed: Flaxseed is rich in -3 fatty acids and healthy fats, which are powerful antioxidants that can. 2 tablespoons a day is enough for the day, and grated flaxseed is poured into a shake or cereal for a delicious and nutritious breakfast.