Women's healthy breakfast encyclopedia, breakfast should be a very important meal for any of us, but many women will ignore its importance and pay no attention to the food choice of breakfast, which will generally endanger our health. The following is a complete list of healthy breakfasts for women.
Women's healthy breakfast encyclopedia 1 women's healthy breakfast recipes 1, three black healthy rice paste
material
50g black beans, 50g black rice, appropriate amount of black sesame seeds, 6 red dates and appropriate amount of rock sugar.
working methods
1, black rice, black beans and red dates were soaked in water overnight.
2, red dates to the core.
3. Put black rice, black beans, water and even red dates into the soymilk machine.
4. Then pour clean black sesame seeds, add a little rock sugar, and add water to the soymilk machine to scale.
5. Cover the lid, select the rice paste button and start.
skill
1, black rice and black beans are soaked in advance to make the rice paste more delicate.
2, the amount of black rice should not be too much, otherwise it is easy to paste rice paste with soymilk machine.
Women's healthy breakfast recipes 2, healthy mushroom porridge
material
2 raw mushrooms, 1 rare mushroom, 1 Flammulina velutipes, half a cucumber, a little medlar, half a bowl of rice porridge, 1 bowl of vegetarian soup, 1 teaspoon of salt.
working methods
1. Shred raw mushrooms, rare mushrooms and cucumbers, blanch them in boiling water, and scoop them up for later use; Cut the Flammulina velutipes into pieces, blanch them in boiling water and pick them up for later use.
2. Take a soup pot, add vegetarian soup, 1 method materials, medlar, rice porridge and seasoning and cook together.
Women's healthy breakfast recipes 3, yam glutinous rice paste
material
Fresh yam 1, coix seed 1 cup, water 1- 1, 5 liters.
working methods
1. Peel the yam and cut it into small pieces for later use.
2. Pour water into a pot to boil, then add yam and coix seed, boil with high fire, then turn to low heat for about 1 hour, and then turn off the fire.
3. Pour the boiled yam barley and water into a juice blender and stir it into a paste, then pour it into a bowl and serve.
Women's healthy breakfast recipes 4, purple rice grape porridge
material
Purple rice raisins, barley, peanuts, soybeans, red dates, japonica rice.
working methods
1, take out raw materials, packaged books and product manuals from the box;
2. Wash all raw materials;
3. Put the cleaned raw materials into the rice cooker;
4. Add 1, 5-2 times of water;
5. According to the reservation function in the rice cooker, I made an appointment at 6 o'clock the next morning;
6. The next morning, the rice cooker automatically cooks porridge;
7. Put it in a bowl and serve with side dishes or fruits.
skill
Generally, porridge will be accompanied by some beans, which is not easy to cook. It is best to soak for two hours first. And I usually make an appointment in advance, that is, I prepare the materials in the evening (or in the morning) and put them in the rice cooker, so that I can have hot porridge for breakfast (or dinner).
Encyclopedia 2 of Women's Healthy Breakfast First, eggs
In fact, eggs can be said to be the food that will definitely appear in breakfast. Eggs have many amino acids, all of which have antioxidant effects. Eggs also have many trace elements and vitamins, all of which have anticancer effects. Not only that, eggs are also foods with strong satiety. Eating eggs for breakfast can avoid starvation.
Second, milk.
Do you know what to eat for breakfast? Friends who don't know may wish to have a glass of milk. There are many nutrients in milk, which can not only fight cancer, but also benefit the development of bones and teeth. Not only that, the high protein content of milk, plus substances such as vitamin A, can beautify the skin and reduce the appearance of spots.
Third, whole wheat bread
Do you know what is healthier for breakfast? Whole wheat bread is also an option. Belonging to coarse grains, it contains a variety of vitamins, cellulose, etc., which is beneficial to gastrointestinal health.
Fourth, soybean milk.
Drinking soybean milk in the morning is also the habit of many people. Then you know that soybean milk is actually rich in plant protein, as well as various vitamins and so on, which has a good maintenance effect on the skin. Of course, many people will drink soybean milk with fried dough sticks, but I want to say that fried dough sticks are fried, so it is best to eat less.
Fifth, drink porridge.
What do women eat for breakfast? It is best to drink porridge. In fact, whether it is white rice porridge or millet porridge, drinking porridge in the morning is a good protection for the stomach, which can not only nourish the face but also nourish the stomach.
Encyclopedia of women's healthy breakfast 3 1, whole wheat bread.
Many people are used to choosing bread as breakfast, because it is easy to buy anywhere, but the healthiest bread choice is whole wheat bread. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach.
Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health. Eating more will not make you fat, but will promote the excretion of toxins in the body, which is more conducive to human health.
2. bananas.
In a busy living environment, people often don't pay attention to the nutrition of breakfast, but just eat casually. In fact, they want to have a healthy breakfast and don't want to bother. Why not have a banana?
Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas. Bananas contain a lot of potassium and magnesium. Potassium can prevent blood pressure from rising and cramping. Magnesium can relieve fatigue. It can maintain energy for a long time and support the work consumption in the morning.
3. eggs.
Research shows that women who add a little protein to their breakfast can stay less hungry for four hours than those who don't include protein.
Eating eggs can supplement protein, and the protein part of eggs contains a lot of protein. Eat eggs must be cooked, because raw eggs have bacteria, eggs should not be eaten more. Because eggs have high protein and cholesterol content, people with poor gallbladder function must pay attention to eating less.
4. Cooked meat.
As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to our healthy growth, intellectual development and physical durability.
When raw meat is cooked, it will dissolve some flavor-forming substances. These flavor substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach.
5. strawberries.
Strawberry is rich in nutrition, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C.
Every100g of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the stomach. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and make the stool unobstructed.
6. spinach.
Women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender, delicious and fresh, and are rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality.
Spinach contains magnesium, which is a mineral that women are easy to lack. If women's daily intake of magnesium is less than 280 mg, people will feel tired. The function of magnesium in human body is to convert carbohydrates in muscle into usable energy.
7. yogurt.
Time is always tight in the morning, so it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates.
Because yogurt is fermented from pure milk, lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as vitamin b 1, vitamin b2, vitamin b6, vitamin b 12 and so on. Has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, promoting intestinal peristalsis and facilitating defecation.