What is the most nutritious breakfast and what is the healthiest and nutritious breakfast?

According to the eating habits of Chinese, it is best to eat some hot food first when you get up in the morning. As the ancients said: "Eating porridge in the morning, pushing through the old to the new, nourishing the stomach with the diaphragm, and making people feel refreshed all day."

Therefore, the first food in the morning should be hot porridge, hot oatmeal, hot milk, hot tofu flower, hot soy milk, sesame paste, yam porridge or Cantonese porridge, etc., followed by eggs, bread, dim sum, meat, vegetables, fruits, etc. The amount of nutrients in a breakfast recipe should generally account for about 30% of the day's supply. Among them, the design amount of nutrients such as energy and vitamin B1 that may be insufficient in lunch and dinner can be increased to about 35%.

In accordance with the basic principle of "matching grains, coarse and fine, meat and vegetables, and variety", the nutritious breakfast recipe should be as good as possible to include grain and beans, meat and vegetables, fish and eggs. At the same time, it also pays attention to the complementary role of nutrition in different food combinations, such as the reasonable combination of rice or noodles as a staple food and a certain kind of grains or beans, so that the proportion of 8 essential amino acids in food protein is more balanced. A nutritious breakfast recipe should be composed of three parts: porridge and noodles, pastries, and cold dishes, and eat a serving of melons and fruits after the meal to supplement vitamins.

According to the sensory balance of traditional breakfast appetite, porridge and noodles are mainly to accommodate a full stomach, noodles are mainly to adjust appetite, and cold dishes are mainly seasoned and greasy. The design of nutritious breakfast recipes should also take into account that they are easy to make, easy to operate, delicious, and a variety of foods are nutritionally complementary and can be well digested and absorbed.

As the saying goes: eat well in the morning, eat full in the middle, and eat less in the evening. This means that the meal in the morning must be nutritious.

The so-called nutritious Western-style is to have an 8-ripe fried egg, a glass of milk, two slices of bread and a la carte leaf. Chinese-style can eat some tofu brain, a boiled egg, and a fried dough stick. It was also nice to cook some cereal porridge with milk.

It's very nutritious this way.

A glass of milk, an egg, a bowl of porridge is better to add some red dates, do not eat fried food.

Eggs, milk, dietary fiber. That is, whole grains.

Eat nutritious meals must be paired: gutter oil, Sanlu milk, pesticide tea, blood eggs, lean meat, bleached steamed buns, etc. It's more.

Yogurt and bread bar, that's what scientists say.

It's something that needs to be tailored to whom, it's cumbersome to compile a nutritious recipe, and there's no point in just thinking about breakfast.

Generally, the appropriate proportion of energy for three meals is 30% for breakfast, 40% for lunch, and 30% for dinner

The ratio of the three energy nutrients to total energy is 15% protein, 25% fat, and 60% carbohydrate.

For example, the selected target is a male university student who is a light manual laborer, and whose energy supply is 2400 kcal (available).

The nutrients provide energy respectively.

Protein: 2400 kcal 15% = 360 kcal

Fat: 2400kcal 25% = 600kcal

Carbohydrates: 2400kcal 60% = 1440kcal

Calculate the daily requirements for the three nutrients.

Protein 360kcal 4kcal g = 90g

Fat 600kcal 9=

Carbohydrates: 1440 4 = 360g

4.Calculate the requirements for each meal of the three energy-rich nutrients.

Generally, the appropriate proportion of energy for three meals is 30% for breakfast, 40% for lunch, and 30% for dinner

The amount of the three nutrients that need to be consumed in breakfast, lunch and dinner is as follows.

Breakfast: protein 90g*30%=27g; Fat; Carbohydrates 360g * 30% = 108g

5. Determination of the type and quantity of staple and sideline foods Choose the food he likes to eat, and then check the table to get the amount of protein, fat and carbohydrates contained in the food, generally the amount of staple food is determined by carbohydrates, that is, the amount of protein and fat provided in the staple food.

Like soy milk millet porridge.

Milk eggs. Oatmeal: Eat some vegetables and fruits appropriately.

are all relatively nutritious.

Avoid foods that are high in calories, too high in fat and too high in sugar, such as fritters, sugar cakes, etc., and preferably high-protein foods and carbohydrates.

There is no best, only a reasonable match. You can't just eat good food, and eating blindly is picky eating. Causes malnutrition.

Milk + eggs, depending on what type you like to eat, it is best to match it according to nutrition!

Milk or yogurt, soy milk, eggs, staple foods (whole wheat bread, oatmeal), vegetables and meat, and fruits. To sum up, a sandwich with bacon or ham, egg and lettuce with milk or soy milk as the main breakfast meal, and a cup of yogurt and a fruit as a side meal, the nutrition is complete.

Whole wheat bread, milk with oatmeal, eggs, half a cucumber, a banana.

Eggs + soy milk + fruit, and preferably some meat.

Ham eggs with milk.

Orange juice with toast.

Toast with soy milk.

Purple rice porridge with salad.

I don't think you need to eat too well or be too full, and drinking soy milk in the morning is good for your body, so it is recommended to drink a glass of soy milk in the morning.

All-round matching! Abundant variety! High nutritional value!

Milk, beef, and some fruits like bananas, etc.

Milk + eggs, millet porridge, fruits...

There are many sayings about a nutritious breakfast, but the most important one is whether it is possible to achieve it. As a person who has to go to work every morning, you can eat an egg, a cup of legumes, a steamed bun or vegetable bun, a meat bun in the morning, and if you can, drink porridge with some pickles, eggs, greens, peanuts, soybeans and the like. Try to have a light breakfast and eat less foods that are too high in sugar.

One Serving Protein + One Serving Dietary Fiber + One Serving Vitamins = Nutritious Breakfast.

Protein can be milk, dietary fiber can be oatmeal or whole wheat toast, and vitamins can be a serving of fruit.

Best Breakfast Milk & Eggs.

Milk is one of the most nutritious and easily absorbed foods by the human body, it contains a variety of antibodies that improve the body's immunity, and is unique among the various nutrients necessary for humans. After World War II, Japan imposed a number of policies, including a requirement for children to drink a glass of milk every day. A glass of milk strengthens a nation, and the Japanese today have greatly improved both in height and physique.

According to statistics, the world's per capita milk consumption is 102 kilograms, developed countries are 300 kilograms, developing countries are more than 30 kilograms, and China is only 6?6 kg, the average amount of milk eaten by Chinese is too small, and it even affects the improvement of the country's physique and quality.

Eggs are the origin of a young life, rich in all the nutrients and active substances necessary for life. Eggs contain protein, fat, vitaxin, lecithin and vitamins A1, B2, B6, D and minerals such as iron, phosphorus, calcium, potassium, magnesium, sodium, silicon, etc., and 16% of its edible part is fat, and there is more fat in egg yolk, accounting for about 1 3. This emulsified state of fat exists in the egg yolk, which is as good for the body's digestion and absorption as milk, and more than half of it is lecithin, cholesterol and vitelline, which is very beneficial to the nervous system and physical development.

It is precisely because milk and eggs have such excellent and comprehensive nutritional characteristics that some nutritionists and animal husbandry experts in China have discussed the issue of improving the composition of breakfast diets, and unanimously believe that the conditions for improving the composition of breakfast diets are now becoming more and more abundant, and the conditions for improving the composition of breakfast diets have been met. To this end, experts pointed out that a nutritious breakfast should be based on milk and eggs, and gradually move towards a dietary structure with a variety of nutrients and reasonable combinations.

Milk and eggs are the mainstay, but there are some issues to be aware of. If you only drink milk in the morning, the intestinal peristalsis is very fast when you are fasting, and the nutrients are often not absorbed, so you will "hurry" into the large intestine and go through the motions, so it is best to eat a little solid food before drinking milk in the early morning to make the milk stay in the stomach and intestines for more time. You should also eat some vegetables or fruits that contain more vitamin C, which can be beneficial in making up for vitamin C.

In addition, the protein of eggs and soybeans is different, so eating the two together can play a complementary role in nutrition, so drinking some soy milk for breakfast is also beneficial to health. Milk is highly susceptible to bacterial contamination, so it is best to drink fresh milk all at once, and the best way to preserve it is to freeze it in the dark and retain its umami flavor. When boiling milk, avoid heating it with sugar at the same time, otherwise the Melade reaction between lysine and sugar in milk will produce a toxic substance, fructosyl lysine, which is more harmful to teenagers, so sugar should be added when the milk is not hot after it is cold.

When drinking yogurt, you should pay attention not to heat it, otherwise it will destroy its delicious flavor and kill lactic acid bacteria, so that the yogurt will lose its due nutritional value. Some people are afraid that eating too many eggs will increase cholesterol, but for healthy people, 2-3 eggs a day is definitely beneficial and harmless.

Milk and eggs are the first choice for breakfast, but you should also eat some appetizing porridge, delicious noodles, hard foods for hunger, fresh fruits and vegetables, etc.

Breakfast plays an important role for everyone and is a necessary guarantee of your mental state every day, so take your every breakfast seriously!

1. Eat bread for breakfast and drink milk or coffee, which is convenient and trouble-free. However, bread should pay attention to the choice of whole wheat bread, oatmeal, etc., peanut butter is appropriate, and margarine is mostly hydrogenated to form a trans fatty acid, which has been proven to be related to cardiovascular diseases, and regular consumption is not good for health.

2. Two slices of toast with peanut butter and cream, and a bottle of low-fat milk or yogurt, which is a more appropriate choice. If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, and the nutrition will be more balanced.

3. Tea eggs, meat buns with milk, preferably lettuce salad.

4. How about the traditional baked cakes, fritters and soy milk? The crispy and delicious baked cake is because a lot of oil is added when making it, and soy milk is also a medium-fat food, and the amount of fat in this combination is really high. Too much fat makes most dietitians have a low opinion of this type of breakfast.

5. There is no problem that the fat is too high in the porridge and side dishes, but the nutritional value of pickles and tofu is low, and the sodium content is too high. In addition, preservatives may be added to processed foods, which can easily harm the liver and kidneys if eaten frequently. Some elderly people or early vegetarians only eat porridge with pickles and tofu, which lacks protein and is not an ideal way to eat.

Porridge is served with a poached egg or lean meat, while vegetarians choose to eat a piece of tofu or bean curd, vegetarian chicken and other bean products.

6. Fruits are gold in the morning, silver at noon, and copper in the evening, so it's best to add fruits to your breakfast menu. But it is not recommended to drink fruit juice, it is too high in calories.

Fruits, eggs, beans, staple foods and nuts, I have an hour for breakfast every Sunday.

Corn, soy milk, buns, half an avocado.