What should office workers eat for breakfast? Please, 3Q

As the saying goes, "The plan of the year lies in the spring, and the plan of the day lies in the morning." "Maybe you spend an hour getting dressed and half an hour organizing your schedule for the day before you go to work in the morning, but you don't have 10 minutes to eat breakfast?

In fact, whether it is a student or an office worker, if there is not enough energy, the "machine" will run in fatigue. In addition, skipping breakfast for a long time will unconsciously fall into the "root of the disease": the gallbladder is the place where bile is stored, and after eating, the gallbladder begins to contract, and bile is discharged into the intestines to help digest food; If you don't eat breakfast, the gallbladder will not contract, and bile will be stored in the gallbladder for a long time, and you will get gallstones over time.

So, breakfast must be eaten and eaten healthily. Fritters + soy milk, the most hungry In this breakfast, baked cakes and fritters belong to the staple food, and soy milk is a plant protein, so carbohydrates and protein foods are available, which can basically meet the energy consumption of a morning. Oil cakes and fritters are both fried foods, although the feeling of satiety will be more obvious after eating, but the calories are relatively high, and it is not recommended for fatter people to eat.

For people with standard body shape, try not to do it more than 3 times a week. At the same time, don't add too much sugar to soy milk. In addition, soy milk has a lot of water and low protein content, so you might as well add an egg, or replace soy milk with tofu brain, so that the protein content is basically enough.

Green porridge + side dishes, lack of protein Porridge is a semi-liquid food, 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. Now, many elderly people have begun to pay attention to their calcium intake. If you are intolerant to milk, you can add an egg, or add minced meat to the porridge to add protein.

Bread + milk, relatively healthy This is the choice of most office workers, which is convenient and time-saving, and the basic composition is there. 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.

Vegetables + fruits, energy deficiency This is the preference of some young white-collar women who strive to maintain a slim figure. This type of breakfast mainly includes fresh fruits, freshly squeezed juices, fresh fruit juices, and vegetable salads. This type of food can provide both vitamins and a certain amount of dietary fiber.

However, no matter how you mix it, such a breakfast is not reasonable enough, because it lacks enough energy and protein to meet the needs of the body to "function", and it will be harmful to your health in the long run, so it is not recommended to eat it.

One: You can buy a regular porridge at a regular time to eat in the morning Buy some "miscellaneous salty" at home Very affordable Oh Two: Milk bread.

Breakfast, as the first meal of the day, must be delicious. Especially for office workers, only when breakfast is eaten well, the day's work will have a good start and state. But breakfast can't be dealt with casually, so how can office workers eat well and healthy in the morning?

Eat a breakfast with less fat Choose foods that contain less fat, such as cereals. This trend should be promoted from a nutritional point of view. For example, a small bread with butter, jam and cheese and an egg for breakfast contains about seven times more fat than whole milk, fruit and cereal.

Cereal breakfast should be preferred A good breakfast should include three things: cereals (e.g., unwheated, semolina, bread, eight-treasure porridge, black rice bread, wowotou, fennel buns, etc.), fruits, and dairy products. It is best to drink milk with less fat.

Whoever eats such a breakfast kills three birds with one stone; Rich in carbohydrates, less fat, rich in vitamins and minerals.

Pay attention to vitamins, folic acid, and iron Women between the ages of 25 and 40 should have at least 50% of their daily vitamin and folic acid needs, especially vitamin C and iron, for breakfast. Today, most women don't get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner.

Meat, offal, millet, and fennel can meet a person's daily iron requirement of 10 to 18 mg. B vitamins can be obtained from foods such as lean meats, fish, liver, whole wheat bread, potatoes, and peanuts.

Don't eat too much fat In general, you should reduce your fat intake for breakfast and eat less fried foods to prevent overweight and obesity. If the fat intake is excessive, it is easy to lead to an increase in lipid peroxides, which reduces activity tolerance and affects work efficiency.

Tomato, egg + pasta.

Poached egg noodles + apple puree + honey red beans.

Egg lo-mei noodle soup + apple + oat milk.

Skim milk + no-cook cereal + eggs.

Sandwich + Fruit + Milkshake.

1. The variety of food should be rich and comprehensive;

2. It should have high nutrient density, small size and high nutrient content;

3. Have a high sense of satiety and ensure that you can stay up from 7 o'clock in the morning to 12 noon;

4. Be delicious and stimulate the appetite that is not very strong in the morning;

5. It should be convenient and fast, and it is best to eat it in your mouth within 10 minutes.

<><Office workers eat breakfast like this

1. Milk egg cake.

1.Small half bowl of flour, beaten with three eggs, some diced ham and chopped green onions, 2Pour in a carton of milk, stir well with salt (running liquid), 3Brush the pan with oil, scoop some batter into the pan, turn the pan around and spread it evenly, turn it over after solidifying, and fry it until it is slightly yellow.

2. Clear soup noodles.

1.Pour a little water into the bowl and pour in the egg water switch heat slowly pour in, 2Cover and simmer for a minute, then turn on low heat and cook for 3 minutes

Cook the noodles and remove them, spoon light soy sauce, half a spoon of dark soy sauce, half a spoon of lard, half a spoon of salt and sugar, a little black pepper, a little chopped shallots, and then pour in a small half bowl of boiling water for cooking noodles, 5Add the noodles to the broth base.

3. Tofu brain.

1.Pour the fungus into the pot and add 1 bowl of vertical water to boil, 2Put 1 tablespoon of light soy sauce, 1 tablespoon of dark soy sauce, a little salt and chicken essence, add an appropriate amount of water, touch the starch, stir well and cook until viscous, 3

Steam the tofu in a pot for 5 minutes, scoop small pieces with a spoon, pour the marinade, 4Add an appropriate amount of leek sauce, spicy and clear fiber pepper oil, sprinkle with green onion and coriander, stir well and eat.

Fourth, the omelet sandwich.

1.Stir two eggs with sea salt and black pepper evenly, 2Pour a little oil into the pot over low heat throughout the whole process, put in two slices of toast and dip them in the egg mixture and turn overFold the omelet inwards on all sides, add the slices of sesame, the slices of ham, and the raw avocado and fold them.