Nutritional breakfast recipes for students

(1) minced meat, bean paste, celery and dried bean curd porridge

Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots. Bean paste bag: flour, bean paste, preserved fruit, lard.

Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.

(2) Oatmeal porridge, vegetable meat buns and assorted pickles

Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander. Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms.

Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.

(3) black date porridge, fresh meat steamed stuffed bun, dried chicory and cowpea

Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts. Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.

Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms.

(4) Preserved egg porridge, jam packets and preserved bacon.

Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham. Jam bag: flour, jam, walnuts, milk.

Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.

(5) Wonton with vegetable meat, gingko cakes and quail eggs.

Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.

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

(6) Milk and fruit soup, fresh meat, diced beef and potatoes.

Milk custard: milk, apples and oranges. Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham.

Diced beef and potatoes: beef, potatoes, carrots and peppers.

2. Nutritional breakfast recipes for office workers

(1) milk+oatmeal

Milk oatmeal

Ingredients: fresh milk 1 cup, oatmeal.

Practice: Oatmeal can be eaten with milk or separately.

(2) Fresh cornflakes and toast

Fresh fruit cornflakes

Ingredients: four fresh strawberries, 1 banana, 1 papaya, 1 cornflakes, 1 cup of fresh milk.

Practice: Wash all kinds of fruits, peel them, cut them into small pieces, put them in a deep dish, add cornflakes, and pour in fresh milk to eat.

roast

Ingredients: toast and bread.

Practice: 1. Bake the toast in a toaster or oven until golden on both sides, and then take it out.

(3) You can apply cream or jam to improve the taste of toast.

Salad bread box+fresh fruit juice

Ingredients: 1 root cucumber, semi-cooked carrot, 1 cooked potato, 1 cooked egg, half a cup of mayonnaise, 4 slices of toast, and half a tablespoon of salt.

Exercise:

1. Wash cucumber and cut into pieces, add half a tablespoon of salt and marinate for 5 minutes, then rinse with cold boiled water and drain.

2. Dice carrots, potatoes and boiled eggs, mix them with cucumbers, and then add mayonnaise to make a salad.

3. Put the toast flat, add a little salad, cover it with a piece of toast, put it in a round box with a bowl, and cut off the hard skin around it.

Nutritional breakfast recommended by experts

A high-quality breakfast pays attention to the rationality of food nutrition combination. Recently, nutrition experts have formulated a method to evaluate the nutritional quality of breakfast according to the types of breakfast food.

First of all, according to the classification method of the dietary pyramid, food is divided into cereals, vegetables, fruits, meat and milk. If you eat two or less types, the quality of breakfast is poor; if you eat three types, the quality of breakfast is good; if you can eat enough of these four types, there will be nutrition.

According to this method, nutrition experts recommended several nutritional breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat diet, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd and egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, but the salt content is too high. Vegetables such as cucumbers should be added.

Nutrition experts especially recommend not to eat two kinds of food for breakfast: one is carbohydrate-based food, and the other is egg yolk and fried high-fat food. Due to excessive intake of starch, sugar, fat and cholesterol, it takes a long time to digest, which is easy to cause blood to accumulate in the digestive system for a long time, resulting in reduced cerebral blood flow and hypoxia of brain cells, so the brain is groggy and slow in thinking all morning.

Does your breakfast make you energetic or make you feel groggy? We have summarized four kinds of breakfast that modern people often eat, and you will know how to eat it after reading it.

Fried dough sticks of sesame seed cake

The soybean milk shop sells sesame cakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on. , have the problem of high oil content. Fried dough sticks and egg cakes, which can see oil on the surface, will be alert when eating, but most people tend to be fooled by baked cakes, thinking that they are baked, with no luster on the surface and less heat and oil, which is not necessarily the case.

The reason why the sesame seed cake tastes crisp and delicious is that it is made with a lot of oil. The calories of a biscuit are about 230 to 250 calories, of which about 25% comes from fat. In addition, soybean milk is also a medium-fat food, and the fat content of this combination is really high.

Soymilk biscuits and fried dough sticks are of acceptable quality in protein. Soybean milk is rich in amino acids but lacks methionine, while sesame cakes and fried dough sticks are just the opposite, lacking amino acids but rich in methionine, which can complement each other. However, too much fat makes most nutritionists have a low opinion of this breakfast.

As for the quantity of heat and oil in rice balls, it is even more terrible. The main problem is that the fried dough sticks and floss in bread also contain high oil. A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories. If paired with a cup of soybean milk or milk, the total calories will exceed 700 calories, which is more suitable for heavy manual workers to eat occasionally.

suggestion

This kind of breakfast is high in calories and fat, so it is best to eat less, not more than once a week, and the lunch and dinner on that day must be as light as possible, and don't eat fried, fried or fried food. This kind of breakfast also lacks vegetables, so it should be supplemented in the other two meals. Fruit can be eaten according to personal habits, or it can be eaten in the morning and at noon and afternoon. Most take-away soymilk contains too much polysaccharide. It is recommended to buy clear milk without sugar, and then add some sugar yourself. When eating baked wheat cakes or fried dough sticks, it is recommended to match soybean milk instead of rice paste, because rice paste is still a rice product, which lacks amino acids like baked wheat cakes and fried dough sticks, and the quality of protein is relatively poor. Sesame scattered on sesame seeds is something we can't crush. After swallowing, sesame will stick to the stomach wall, which may easily cause stomach pain and even gastritis for some people. Please be careful when eating.

Bread and milk clan

Many people often eat pineapple bread, red bean bread and cream bread for breakfast, and then drink a bottle of milk, sometimes with coffee. Because it is convenient and easy, many families use this mode for breakfast. Bread with stuffing tastes delicious, but nutritionists believe that no matter it is salty or sweet, there is a lot of oil and sugar, and after careful processing, its nutritional value is not high and it is not suitable for breakfast.

Breakfast with too much sugar has one disadvantage. It makes your blood sugar rise fast, fall fast and fall low, so your spirit may start to decline before 10 in the morning.

In the breakfast mix, we should include both carbohydrates and protein. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, so that blood sugar is relatively stable.

Toast bread looks "safe", with no stuffing and no powdered sugar. But if bread is delicious, there must be a lot of oil, especially fresh milk toast and egg toast, which are very slippery to eat, and more oil will be added when making. As for butter, jam or peanut butter spread on toast, peanut butter is not low in calories and oil, so it should be applied less.

suggestion

Children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in a day. Stuffed bread is high in calories and oil, so don't eat it often. If you want to eat sweet, you might as well choose toast with 1 teaspoon jam.

In addition, it is suggested that the toast should be changed frequently, avoiding applying cream (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) or jam (accumulating sugar) every day, and applying less.

Two slices of toast coated with peanut butter, cream or a slice of low-fat cheese and a bottle of low-fat milk or yogurt are more suitable choices. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.

Porridge dishes zu

Porridge dishes are mostly elderly people. Compared with this breakfast, the fat is not too high, but nutritionists believe that pickles and bean curd porridge have low nutritional value, too salty and too high sodium content. In addition, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently. Nutritionists also pointed out that some elderly people or vegetarians only eat pickles and bean curd porridge, lacking protein, which is not an ideal way to eat.

suggestion

A slightly thicker bowl of porridge is about half a bowl of dry rice. It is recommended to eat 2 to 3 bowls at a time, otherwise it is easy to feel hungry before noon. When eating porridge, you can eat it with a poached egg or a piece of lean meat. Vegetarians choose to eat a piece of bean curd, dried bean curd, vegetarian chicken and other bean products, and eat protein. As for bean curd and pickles, try to eat as little as possible. In addition, add a plate of fried vegetables, this breakfast is very balanced, and the potassium in the vegetables can help the body excrete sodium. If a student or office worker buys a breakfast cart in salty porridge, this kind of porridge has little meat content and is thin, and the stomach emptying time is short, so it is easy to feel hungry. It is suggested that you can add a tea egg or drink a bottle of milk to increase protein's intake. Eat two servings of fruit every day (1 serving is about the size of a baseball or a flat bowl), so you can eat 1 serving of fruit for breakfast according to your personal habits, but it is not recommended to drink juice with too high calorie.

Breakfast shop zu

Many staff often buy a hamburger while waiting for the subway, and almost all of them eat this set for breakfast from Monday to Friday.

Nutritionists agree that it may be too much oil. Hamburgers used in breakfast shops or western-style fast food restaurants are high in fat. If you cook at home, choosing lean meat with less fat can reduce the proportion of fat. And the ham in the sandwich and the meat in the hamburger are fried, with fried eggs and a thick layer of fat-rich salad dressing or cream. "Unless you eat less oil and meat in the other two meals a day, you will eat too much oil at the end of the day," said the nutritionist. In addition, coffee and milk tea are another problem.

Milk tea can never replace milk, because the milk content is very small and sugar is added. Many people drink milk tea as milk, which is wrong. The ideal choice is to mix it with low-fat milk. How about coffee in the morning? Most nutritionists think that this is a matter of personal habits, and it is not necessary to remove it from breakfast, but it is easy to hurt the stomach by drinking black coffee on an empty stomach. Drinking coffee and tea in the morning can not only refresh people, but also stimulate defecation and slightly relieve constipation for people who drink less and are not addicted.

suggestion

Ask the store not to apply salad dressing or apply it thinly to reduce oil intake. You must eat three dishes of vegetables (about half a catty) every day. Because there are few vegetables for breakfast, we should supplement them at lunch and dinner. But it is best to drink tea and coffee two hours before or after meals, otherwise it will affect the body's absorption of iron, so try not to use it with meals. This kind of breakfast is easy to eat too much fat and should not be more than three times a week. For breakfast in western-style fast food restaurants, it is recommended not to order set meals, such as hamburgers instead of potato cakes. Choose a small glass of orange juice or milk as a drink, and don't drink iced black tea or coke with a lot of sugar and empty calories. In addition, this kind of breakfast is rich in oil and high in calories (above 500 calories), so don't eat fried, fried or fried food for lunch and dinner that day, and try to choose halogen, boiling or steaming cooking methods.

Breakfast recipe recommendation

Breakfast 1: a cup of skim milk, two pieces of baked whole wheat bread and a tomato.

Breakfast 2: A bowl of tremella lotus seed porridge and a low-fat cheese lettuce bread ham sandwich.

Breakfast 3: a bowl of small wonton and a spiced tea egg.

Breakfast staple food: cereals such as oats or cornflakes are preferred, because they contain proper amount of protein, vitamins and minerals, followed by foods rich in cellulose.

I hope it helps you.

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