As a researcher (eater) of nutritional addiction.

Committed to eating every breakfast.

The following is my breakfast routine.

-The following is the original answer.

First of all, we must know:

The indispensable contents of a nutritious breakfast are as follows:

Sugar and carbohydrate (staple food)

Protein (fish and egg milk)

Lipids (avocados, nuts)

Vitamins and cellulose (vegetables and fruits)

1. Staple food: Now nutritionists advocate a low GI diet, that is, eating foods with slow sugar rise is good for preventing diabetes, hypertension and obesity.

The topic of low GI food can be found: coarse grains such as oats, whole wheat bread, red beans and black beans, coarse grains such as brown rice, potatoes and corn are related to our lives.

Oats are very hot food now, so I won't go into details. Its advantages are rich fiber content, low calorie, easy satiety and low GI.

Recommend two models

It was sold on a treasure.

The first Australian Baode Valley cereal.

The original flavor is authentic, the wheat is pure, light and healthy.

The 2nd ICA (Internet Celebrity Oatmeal)

There are four or five flavors altogether.

There's everything in it anyway. It's delicious without having to match it yourself!

And the food we usually eat: rice, noodles, steamed bread and other processed foods are actually high GI foods. Of course, it can still be eaten, but the recommended thickness is healthier.

2. protein: According to research, people who insist on taking a proper amount of protein every day are in better health than those who don't take protein. And on the contrary, it is easier to keep in good shape than vegans. Protein here refers to high-quality protein: fish, skinless chicken (especially chicken breast), eggs, yogurt and milk, soybean milk and tofu.

Eggs: A good breakfast for Amway.

"A 50-gram egg contains only about 70 kilocalories, but it can provide 6 grams of high-quality protein, including all eight essential amino acids and histidine needed by babies, which is very suitable as a daily source of protein. And protein has a strong sense of fullness. Adding an egg to breakfast can also help control your craving for snacks. In addition, eggs can provide a variety of vitamins and minerals. It is one of the few natural foods rich in vitamin D, and the vitamin D provided by an egg accounts for about 10% of the daily demand. Egg yolk is also rich in lutein and zeaxanthin, which is the main pigment of retinal macula and helps to reduce the risk of immune-mediated macular degeneration and age-related cataract. " The above quotation is from Penguin's Guide to Eating and Drinking.

In fact, the traditional view is that you can't eat more than one egg a day, but the new version of the 20 16 Dietary Guidelines for China residents points out that eggs will no longer be restricted, and the cholesterol content of egg yolk has little effect on human blood lipids, so the advantages outweigh the disadvantages, so you can safely eat them.

Milk: Speaking of milk, I have to say a few more words. As a girl who loves milk, I strongly recommend this delicious and healthy drink. Fan Zhihong, a famous nutritionist, wrote that it's good to keep the milk volume around 300ml every day, so you don't have to be afraid of being fat or greedy. Moreover, fresh yogurt rich in probiotics will be better than ordinary milk, which is good for improving intestinal flora. If you are afraid of being fat, use a yogurt machine to make it yourself, with less sugar and fresh. (Attach your own photo)

Soybean milk and tofu: Drinking sugar-free or less sugar-free soybean milk is also good for your health. Red beans, black beans and soybeans can be used.

3. Lipids: Of course, nuts are most recommended, whether walnuts or almonds are good. Note that the nuts here are pure and unprocessed. What kind of salt are there in the market? H is not good for your health, so a low-salt diet is recommended.

4. Vegetables and fruits: I won't say much about this, and everyone can see the benefits! It is good for skin and promotes gastrointestinal peristalsis and digestion. The most important thing is delicious! However, people with poor spleen and stomach should try not to eat fruit on an empty stomach, and it is easy to have stomachache and stomach cold when they catch cold. Recommended fruits: bananas, grapes, apples, blueberries, strawberries, kiwifruit (my favorite), cherry tomatoes, mangoes, etc.

Next is the highlight! ! !

Classified recommendation to you:

(They are carefully matched by yourself, and you deserve it.)

1. western breakfast

1. A bowl of milk oatmeal+two or three broken walnuts+half an apple or a small bowl of blueberries.

(about 400 calories)

Recommended milk: Sorry, the milk-addicted girl is here again.

Domestic milk:

Jin Dian low-fat milk (fragrant but not greasy)

Yong Dao Bu Milk (produced in Qinghai, sold in a treasure, delicious to cry, very mellow)

Tianrun milk (this has been recommended by many people)

Or the ordinary pasteurized milk on the market is also good (I miss the milk in my hometown very much)

Imported milk (both in Amazon and JD.COM. COM):

Anjia milk (Goddess bought it in Ode to Joy and tried it. It's really delicious)

Newmaifu (the taste is quite special and very good)

Deyun Society (this has been recommended by many people, and my girlfriend also drinks this now)

You can try something better.

There are too many, so I won't introduce them one by one.

Or it's dawn (a baby who loves milk)

Dairy lovers can trust me privately.

2. Yogurt mixed with weetbix cereal (ugly but super delicious)+half a banana or half a pitaya+a few almonds.

In addition to homemade yogurt, you can also buy it on the market.

But the problem with commercially available yogurt is that

Saccharin and thickening agent are added inexpensively,

Health is expensive, and the baby's heart is so bitter that drinking milk can make him poor.

Pursuing delicious taste, I recommend Xinjiang old yogurt. A cup of 8 yuan is quite expensive.

But it's really delicious, delicious, delicious (the important thing is said three times)

There is also Meiji Yogurt in Japan (an online celebrity yogurt) as shown in the picture.

There is also an authentic yogurt (very healthy and expensive)

The following is the same cereal of the goddess in Ode to Joy.

Stills: The goddess uses Anjia milk with weetbix.

also good

3. Two pieces of whole wheat bread+an egg+a small mango+a cup of yogurt or milk.

I cooked this breakfast. I am not good at posing. Forgive me. Haha)

The second picture is peach egg+coarse grain biscuit+whole wheat bread+plum+walnut+homemade yogurt.

The edge of the ham is not fried well. ...

I recently learned about a new breakfast on the Internet (photo online).

Is it super appetizing?

Avocado water wave egg toast

Avocado ... 1 piece

Baked ... 1 slice

Butter ... 30 grams

Basil (male name) ... Right amount.

Eggs ... 1

Nut crumbs ... in moderation.

Salt ... right amount.

Crushed black pepper ... moderate.

2. Traditional breakfast

Most people in China are still used to traditional breakfast.

For example: soybean milk fritters, pancake fruit, steamed stuffed bun porridge, rice noodles and rice noodles, noodles and rice, etc.

But most of them are not balanced or high in sugar and fat, which is not good for health.

That doesn't mean you can't eat it. You can refer to the following solutions:

(Dormitory Party is unconditionally reasonable. T T can only mix and match by itself. )

1.2-3 steamed stuffed bun+1 egg+half an apple+a cup of unsweetened soybean milk.

(estimated calories are between 400 and 500 calories)

2. Pancake fruit (not crisp, low in oil and rich in lettuce)+a cup of soybean milk with less sugar+an orange (about 550 calories)

3. Rice noodles

Generally, a bowl of light Yangchun noodles with eggs is good for breakfast.

Eggs+vegetables+beef slices+noodles (preferably coarse grain noodles)

4. A bowl of whole wheat porridge+an egg+two pieces of walnuts or macadamia nuts+a handful of blueberries.

Every time I go home on holiday, my mother will cook all kinds of health porridge (dark dishes) for me to drink, such as lotus seeds, red beans, black beans, coix seed, red dates, longan, black rice and millet ... anyway, I think she will put it in.

Although it tasted ... nutritious and healthy, I accepted it. Ha ha.

3. Convenience Store Breakfast

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