Where to go for the most nutritious breakfast?

What is the most nutritious for breakfast There are three kinds of nutrients that can provide energy for the human body, one is the protein rich in meat and eggs; the second is the fat rich in oily foods; Third, Chinese eat more cereals contain a lot of carbohydrates. Three nutrients, protein, fat, and carbohydrates, can all be converted into heat in the human body to fuel our various physical and mental activities. The main function of protein in the human body is not to provide energy, but to provide growth and consumption supplements for the various organs of the human body.

Protein as the main nutrient for energy is a bit too uneconomical; Fats can provide a lot of energy for the human body, but a large intake of fatty foods will have adverse effects on the human body. The best option is the carbohydrates from the cereals we eat most often as the main source of energy for breakfast. Cereals are digested in the human gastrointestinal tract and enter the blood in the form of starch and other sugars to provide energy for the human body. Although the amount of carbohydrates contained in different kinds of cereals is not the same, the rate of digestion and absorption in the body is not the same, and the slow-digested foods can be more hungry, and these foods can make the energy slowly enter the bloodstream and continue to provide energy for a longer time.

Nutritionists distinguish this difference in the digestion of cereals by the "glycemic index", which measures the response of other foods during digestion with a glycemic index of 100, and foods with a "glycemic index" of less than 55 are more hungry. Such foods include noodles, black rice porridge, barley porridge, cornmeal porridge, corn grits porridge, vermicelli, tofu, and most fruits except watermelon and pineapple, which are known. Staple foods such as steamed bread and bread made from refined flour are foods with a high glycemic index, but eating steamed bread with celery or beef, which contains more fiber, can greatly reduce the glycemic index of this mixed meal.

The blood sugar of foods with a high glycemic index drops to the level of fasting about 1 hour after a person eats them, and even drops to a lower blood sugar level than that of fasting. This is due to the fact that foods with a high glycemic index are not only digested and absorbed quickly, but also raise blood sugar levels higher, prompting the pancreas to secrete a large amount of insulin to lower excessive blood sugar. In addition to not causing the pancreas to secrete a large amount of insulin, foods with a low glycemic index can also cause blood sugar to drop slowly, and it takes 2 to 3 hours to reach the level when fasting, so it is more resistant to hunger.

It is better to have cereals, such as steamed bread and bread (whole wheat is better), but to eat less fried ones (such as fried dough sticks) It is better to have milk or soy milk, provided that there are carbohydrates, because milk and soy milk cannot be absorbed on an empty stomach. However, it is best not to eat milk or soy milk with eggs, it will also affect the absorption of each other It is better to add a little more fruit, such as a tomato or an orange I think it depends on what flavor you personally like @ If you like Chinese style then you might as well try : millet porridge plus a boiled egg with some delicious side dishes I think it's already good @ Western-style :

A glass of milk, a poached egg, and a few slices of bread@ But I know it's not good to drink milk on an empty stomach!

Eat at home Make your own breakfast is hygienic and nutritious I suggest it this way I think you can eat eggs, juice, and some cereals for breakfast You can take a cup of yogurt to work or school, which is very good I hope you will be satisfied.

China's breakfast culture is rich and diverse, and the variety of breakfast varies greatly from place to place. Today, Xiao Sa will give you an inventory of the special breakfasts of 8 places.

1: Shanghai. Must-eat breakfast: rice dumplings, small wontons, fried raw dishes, xiao long bao, scallion pancakes, salted soybean milk, flatbread.

2: Beijing. Must-eat breakfast: fried liver, coke rings, bean juice, noodle tea, oil cake, fried cake.

3: Henan. Must-eat breakfast: Hu spicy soup, beef patty, fried buns, fried buns, flat noodles, millet porridge, mutton soup.

4: Hubei. Must-eat breakfast: beef mixed noodles, hot dry noodles, various noodles, bean skin, noodles, soup powder, siu mai.

5: Shaanxi. Must-eat breakfast: spicy soup with meatballs, steamed cakes, steamed buns, beef patties, bean curd steamed buns, tofu brains.

6: Yunnan. Must-eat breakfast: cross-bridge rice noodles, bait shreds, fried bait blocks, potato shredded egg cakes, thin bean flour, glutinous rice mounds, rice cakes.

7: Guangdong. Must-eat breakfast: rice rolls, Cantonese morning tea, steamed rice noodles, fried rice noodles, Cantonese porridge, Yangjiang Mazai, Chaoyang big buns.

8: Qinghai. Must-eat delicacies: beef noodles, mixed soup, boiled tea, steamed buns, mixed soup, milk and egg mash, butter milk tea.

Linyi, Shandong - grits soup.

As one of the top ten tourist snacks in Shandong, grits soup can now be drunk in many cities in Shandong. grits soup, made with beef, beef bone soup, beef slices; The beef bone broth is made by adding various seasonings and mixing it with flour and water, which is spicy and appetizing.

Weifang, Shandong - the earthen stove is burned.

In Shandong, baking cakes and burning are quite common, but many bosses have their own methods.

The baked cakes made with this earthen stove are crispy on the outside and fragrant on the inside, and they are beautiful with a bowl of tofu brain.

Henan Jiaozuo fraternity - tofu Mao Ma hot.

It is said that this tofu is not eaten after fraternity, and it is a very characteristic local delicacy.

Then, the picture above is Tulu Ma Tang, it looks like a fritter, doesn't it? In fact, it is completely different from fritters.

Tulu Ma Tang is made by fermenting hot noodles + old fermented dough together, and the fried taste is relatively Q elastic, and the weight of one is more important than two fritters.

Wuhu, Anhui Province - steamed rice with slag meat.

The slag meat is fried and ground into flour after the early indica rice is fried, wrapped in fat but not greasy hind leg meat slices, placed in a steamer, poured with soy sauce sauce, and steamed. Mix long glutinous rice + round glutinous rice, add soy sauce sauce and steam to make rice. Hold a bowl of rice, and put the dregs on top of it, it will be very fragrant when you think about it!

Eating breakfast is usually eggs, milk, fruit and some fresh vegetables, which are lighter, or oats and the like are better.

Every place, everyone's choice is different, some are milk with eggs, and some are porridge with eggs.

, [cabbage hand-rolled hot noodle soup].

Ingredients: 1 piece of dough, half a cabbage, appropriate amount of vegetable oil, a little chopped green onion, appropriate amount of soy sauce, a little light soy sauce, 2 eggs, 2 braised eggs. Pour an appropriate amount of oil into the wok, stir-fry the chopped green onion until fragrant, stir-fry the shredded cabbage until soft, pour the soy sauce and stir-fry together; Pour hot water and bring to a boil, crack the eggs directly into the pan; When the noodles are cooked, pour a little light soy sauce and sprinkle salt before cooking, and mix evenly.

Sprinkle with coriander and chopped chives.

2. [Red Date Cake].

Ingredients: 345 grams of thick soy milk, 500 grams of flour, 5 grams of yeast, and an appropriate amount of steamed red dates.

Thick soybean milk, flour, and yeast are put into a basin and kneaded into a dough, which is twice the size of the original; Roll out the dough into a round cake with a diameter of 20 cm and put it in the steamer, and put the steamed red dates on the round cake; Gently press it with your hands to make it conform, and then put red dates on the surface, cover the lid, and carry out secondary fermentation; When the cake is larger than the original and becomes rounded, it can be steamed, steam for 20 minutes after the water is boiled, turn off the heat, simmer for 10 minutes and then open the lid, it is very full.

3. [Egg pancakes].

Ingredients: 100 grams of flour, appropriate amount of water, two eggs, a little vegetable oil, two pieces of Wang Zhi and rose bean curd, a little yellow sauce, an appropriate amount of black sesame seeds, a little chives, and an appropriate amount of lettuce. Place the flour in a large bowl and mix it into such a viscous shape; Stir the rose tofu milk and juice into a paste; Pour oil into a frying pan to moisten the pan, heat and scoop an appropriate amount of batter into the center of the pan, spread the batter thinly, and then put it on the fire again to heat; When the batter is somewhat solidified, knock in an egg and use a spoon to beat the yolk and spread it all over the cake. Sprinkle in black sesame seeds and chopped chives, turn over, dip the sauce with a brush and spread evenly over the dough; The sauce is slightly dry and ready to come out of the pan; Place the pancake spread side up on a cutting board and spread the lettuce on top; Roll into a roll and the egg pancakes are ready. See.

1. One cup of fresh yogurt + two slices of whole wheat bread + one tomato yogurt and tomatoes are very high in vitamin A. Vitamin A is a good thing for the purpose of the eye, and professional women who often use the computer or write at the desk need to pay the most attention to the maintenance of their eyes; At the same time, the main effect of vitamin A is to promote the regeneration of skin cells, improve the new speed of deep cells, strengthen the connection between cells, make it elastic, and regulate the process of cell keratinization.

2. A bowl of red date corn porridge + chicken sandwich corn is very high in carotene and various vitamins; Jujube can replenish blood and qi, and can effectively enhance immunity; With a chicken sandwich, the breakfast can completely replenish the physical strength, enough to cope with the heavy and busy work in the morning, and is the first choice for high-intensity working women.

Breakfast is the most important of the three meals a day, so breakfast must be nutritious and rich to ensure that the day's activities have energy and energy. 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 include meat, eggs, milk, as well as millet, steamed buns, steamed buns, dried tofu, fruits, etc., which can be matched properly to replenish the energy that the human body needs for a day.

You should eat some light food for breakfast, such as porridge, well, all kinds of nutritious millet porridge, red rice porridge, glutinous rice porridge, etc. Well, eat some steamed buns, eat some small pickles or milk bread slices, well, biscuits or something. This light is good for the stomach.

Eat nutritious, healthy bread, milk, eggs, cereals and the like for breakfast.

There are starchy staple foods, foods rich in high-quality protein, and vegetables and fruits that feel comfortable to eat, and this is a complete breakfast.

There are a lot of nutritious breakfasts, and here are the nutritious meals for the whole day that I introduced.

Monday breakfast: fresh milk, jam packets, scrambled eggs with cucumbers. Lunch: Rice, braised pork stewed with kelp, rape and sea rice tofu, spinach and egg soup. Dinner: oil and salt flower rolls, roasted eggplant with tomatoes, minced pork and cabbage porridge.

Tuesday Breakfast: Fresh milk, sesame sauce rolls, scrambled eggs with spinach. Lunch: rice, roast beef with potatoes, vermicelli cabbage, tomato and tofu soup. Dinner: xiao long bao, vegetarian three silks, cabbage porridge.

Wednesday breakfast: pimple soup with tomatoes, mushroom rape. Lunch: Rice, braised chicken wings, tomato cauliflower, sea rice and coriander and winter melon soup. Dinner: pork and cabbage dumplings, red dates and millet porridge.

Thursday breakfast: fresh milk, cake, chicken liver sauce. Lunch: Rice, braised fish, sweet and sour meatballs, sea rice and cabbage vermicelli soup. Dinner: A small bowl of beef noodles.

Friday breakfast: fresh milk, brown sugar buns, minced meat and cabbage. Lunch: rice, spiced quail eggs, cucumber soup, stir-fried spinach with vermicelli. Dinner: Flower rolls, scrambled eggs with tomatoes, cabbage balls.

Saturday breakfast: cereal porridge, xiao long bao, stir-fried pork melon slices. Lunch: Egg fried rice, garlic and wheat cabbage, slippery tenderloin, tomato and egg soup. Dinner: A bowl of fresh noodles with three main eggplants.

Sunday breakfast: fresh milk, bean paste buns, fried celery with sliced meat. Lunch: red bean rice, sweet and sour pork ribs, tofu, melon slices and egg soupDinner: Sweet potato rice, braised prawns in oil, stir-fried cabbage with minced meat and tomatoes, and shredded radish soup with kelp.

In fact, it is a combination of nutrition, vegetables, meat, and all of these are eaten.

A nutritious breakfast includes the following:

1. Carbohydrate-rich staple foods, such as whole wheat bread, steamed buns, rice, cornmeal and other cereal foods, are the best way to replenish blood sugar in the morning.

2. Foods rich in high-quality protein, such as eggs, milk, and various meats, can provide us with high-quality protein and fat. The second category can be paired with the first type of food, such as meat buns, egg fried rice, etc.

3. Vegetables and fruits, such as cucumbers, boiled cabbage, etc., are paired with a small amount of fruits, such as half an apple and a few strawberries, so that the breakfast is more nutritious.

Easy to learn to make breakfast is also a good choice.

5 minutes to make a nutritious breakfast omelet.

Breakfast is designed to be easy to digest, absorb, and high in fiber, and it is best to account for the highest proportion of raw food, which will become the main energy of the day. For breakfast, it should be scientifically and reasonably matched.

1. Cereals include rice, flour and grains. It mainly provides carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of cereals in a mix than a single one. Each person should eat 350,500 grams per day.

2. Vegetables and fruits mainly provide dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and cannot be completely substituted for each other, so you can't just eat fruits without vegetables. Generally speaking, vegetables with darker red, green and yellow colors and dark yellow fruits are rich in nutrients, so you should choose more dark-colored vegetables and fruits.

400,500 grams of vegetables and 100,200 grams of fruits should be eaten every day.

3. Fish, shrimp, meat and eggs (meat including meat, poultry and offal) mainly provide high-quality protein, fat, minerals, vitamin A and B vitamins. They differ from each other in terms of nutrient content. 150 200 grams should be eaten per day.

4. Milk and legumesMilk mainly includes fresh milk, milk powder, etc. In addition to being rich in high-quality protein and vitamins, it also has a high calcium content and a high utilization rate, which is an excellent natural calcium**. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamins B1 and B2.

250 500 grams of fresh milk and 50 100 grams of beans and soy products should be eaten every day.

5. Oils and fats include vegetable oils. Mainly provides energy. Vegetable oils also provide vitamin E and essential fatty acids. No more than 25 grams per day.