What's for breakfast in summer? You should drink water before breakfast.
After a night's sleep, people ingest a lot of water and nutrition, and are in a physiological water shortage state after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. So, don't rush to have breakfast in the morning, but drink 500 yuan immediately. 800 ml of cold boiled water can not only replenish the water lost overnight, but also clean the intestines, but don't drink more water before breakfast.
Don't have too many calories for breakfast.
The intake of breakfast varies with body type and age, but 400-500 calories is appropriate, accounting for about a quarter of the daily demand. But you can try adding more sugar.
Five-shell rhizome is not only rich in sugar, but also can quickly provide the basic energy needed by the human body, just like a car must have gasoline to walk. For a nutritious breakfast, you can choose porridge, steamed bread, radish cake, toast, oats and whole-shell potato chips? As a staple food, or choose five-shell roots of coarse grains, such as whole wheat bread, miscellaneous grains porridge and so on.
Breakfast is a good opportunity to replenish milk. Dairy products are one of the sources of high-quality protein, and they are also rich in calcium. There is no calcium in the food you usually eat. Drinking milk at breakfast time is a good choice, such as a glass of milk, goat's milk, low-sugar yogurt and so on. The calcium content in milk is not only related to the development of bones, but also has the function of enhancing the sensitivity of nerves and muscles to stimuli, in other words, it has the function of stabilizing emotions. So, just drink a glass of milk or soybean milk and fry a poached egg in the morning, which can make us look full of energy and vitality in the morning.
Jianpi buxu porridge
Drinking porridge can prolong life, and cooking whole grains into porridge, which contains more nutrients and dietary fiber, is the best prescription for health care. Drinking this porridge regularly can replenish qi and nourish blood, strengthen the spleen and strengthen the body. Suitable for physical weakness, eating less and being foolish, and lacking of qi and blood. Let's start cooking porridge together!
Ingredients: lotus seed15g; 8 grams of Euryale ferox; Coix seed10g; 20 grams of yam; 8 grams of longan; 8 grams of white lentils; Jujube15g; 80 grams of japonica rice; Appropriate amount of rock sugar and water.
Production steps:
1. Prepare materials, and yam should be as fresh as possible;
2. Soak the uncooked yam, Euryale ferox, white lentils, lotus seeds and coix seed in clear water for one and a half hours; Other materials can be washed clean;
3. Wash the red dates, cut them in half and remove the core (removing the core without getting angry) for later use;
Put the soaked raw materials and other washed rice into the rice cooker, pour more water, cover the lid and press the button? Cooking porridge? Just press the button; (If you use other pots and pans, you can freely adjust the time according to the situation, which will be subject to boiling viscosity; )
5. After the porridge is cooked, add a small amount of rock sugar to eat. (Because porridge itself is sweet, you don't need to put too much)
Tips:
Soaking the ingredients that are not easy to boil in advance can shorten the porridge cooking time. It is best to put enough water in porridge at a time, master the ratio of water to ingredients, and don't add water halfway, otherwise the viscosity and flavor will be greatly reduced.
Vegetable soup with millet juice
Cream or milk is often put in thick soup, but it is always light and nutritious in summer. You might as well change the cream into millet juice. Millet is rich in nutrition and has the effect of nourishing the stomach. Millet is rich in protein, vitamin B complex, calcium, potassium, fiber and other nutrients, which is very beneficial to human health. Millet is rich in tryptophan and has the function of regulating sleep.
Ingredients: millet100g; Appropriate amount of onions; Appropriate amount of potatoes; Appropriate amount of carrots; Appropriate amount of broccoli; Salt; Water 1000 ml
Production steps:
1. Prepare ingredients;
2. Wash the millet and soak it for 3 hours in advance;
3. Put the millet and 1000 ml water into the soymilk machine;
4. Press the coarse grain rice paste function key of the soymilk machine;
5. After the soymilk machine is finished, the millet juice will be fine;
6. When the soymilk machine works, you can wash potatoes, onions and carrots, peel them, cut them into small squares, and tear broccoli into small flowers;
7. Heat oil in a pot and stir-fry onions;
8. Add carrots and diced potatoes and stir fry;
9. Put the millet juice into the boiling pot with the fried onions, potatoes and carrots. After the fire boils, turn to low heat and cook slowly until thick soup;
10. Add broccoli, cook broccoli and season with salt before turning off the fire.
What's good for breakfast in summer? Jujube and medlar soybean milk.
Soybean milk is a kind of nutritious food suitable for all ages and is deeply loved by everyone. Soybean milk is rich in plant protein and phospholipids, and also contains vitamins B 1, B2 and nicotinic acid. In addition, soybean milk also contains minerals such as iron and calcium, especially calcium, which is very suitable for all kinds of people, including the elderly, adults, teenagers and children.
The soybean milk introduced today has the effects of tonifying deficiency and qi, calming the nerves and tonifying kidney, and improving myocardial nutrition, and is suitable for patients with cardiovascular diseases to drink.
Ingredients: 50 grams of soybeans; 20 grams of pitted red dates; Lycium barbarum10g; 50 grams of sugar; Clear water 1000 ml
Production steps:
1. Prepare ingredients;
2. Wash and drain the medlar soybeans for later use;
3. Cut the red dates into cubes;
4. Put the ingredients except sugar into a high-speed mixer;
5. Add clean water to1000 ml;
6. Lock the lid of the cup, select the soybean milk program and start it;
7. After the program is completed, add sugar, and then stir with inching program for 10 second until the sugar is dissolved.
Tips:
1, soybean cold, stomach cold and those who are prone to diarrhea, abdominal distension and spleen deficiency should not eat more; Soybean contains a lot of purine base, which is not suitable for people with liver and kidney diseases. Soybeans should not be eaten raw, they are poisonous. Eating incompletely cooked soybean milk may cause different degrees of food poisoning symptoms, including abdominal distension, diarrhea, vomiting, fever and so on.
2, red dates have the effect of enriching blood, which is generally considered to be the most suitable for women to eat, but in some cases this is not the case: women with swollen eyes or feet and abdominal distension during menstruation are not suitable for eating red dates, otherwise the edema will be more serious; Women with hot constitution are not suitable for eating red dates during menstruation, otherwise it will cause excessive menstrual flow.
Lycium barbarum is suitable for all ages, but not everyone. Because Lycium barbarum is a moistening medicine, it is usually difficult to digest, and people with indigestion and diarrhea caused by spleen and stomach weakness should use it with caution.
Tomato chicken soup noodles
Sour tomato chicken noodle soup is a special appetizer this summer, especially when plumeria is added at last. Not only the color is attractive, but also it can supplement protein nutritionally.
Ingredients: dried noodles; 1 tomato; 1 egg; A little vegetable oil; Two cloves of garlic; A little salt; A little leek
Production steps:
1. Cut tomatoes into small pieces;
2. Put cold oil in the hot pot, stir-fry garlic slices in the pot to make the fragrance;
3. Put the tomato pieces into the pot and stir fry;
4. Pour appropriate amount of chicken soup and bring to a boil. At this time, the tomato skin has been separated from the tomato, so it can be taken out of the pot with chopsticks;
5. After the mixed chicken soup is boiled, add the noodles, spread them out with chopsticks to prevent adhesion, and continue to cook on high fire;
6. When the noodles are cooked for 8 minutes, you can sprinkle a little salt;
7. Pour the broken egg liquid into the boiling pot, wait for the eggs to solidify, turn off the fire and sprinkle with shallots.
What good and healthy breakfast to eat in summer?
Watermelon skin mung bean porridge
Watermelon peel has diuretic effect and can also clear away heat and relieve summer heat. Mung bean can also clear away heat, prevent heatstroke and detoxify, and it is also a good product for nourishing the spleen and stomach.
Practice: First put rice and mung beans in the pot for 10 minute, peel off the hard green skin of watermelon, cut it into cubes, put it in the pot, boil it with high fire, then turn to low heat to cook porridge, and add some sugar or broken tangerine peel when eating.
Lotus and lily porridge
Lily has the functions of moistening lung, relieving cough, clearing heart fire and calming nerves. Lotus seeds are flat, which can nourish the heart and soothe the nerves, strengthen the spleen and tonify the kidney. This kind of porridge is sweet and moist, which can strengthen the stomach and spleen, relieve the symptoms of indigestion and loss of appetite, and has the effect of beauty beauty.
Practice: cut lily into small pieces, soak lotus seeds in hot water until soft, then add rice and 100 contract to cook. After the water is boiled, add lotus seeds and jujube, and continue to cook over medium heat until cooked.
Winter melon lean meat porridge
Wax gourd is a cool vegetable suitable for summer, which has the effects of promoting fluid production to quench thirst, clearing away heat and relieving summer heat. Cooked with rice and lean meat, it can clear away heat and toxic materials, strengthen the spleen and diuresis, and also has the effect of losing weight. It is suitable for eating when it is hot and boring.
Practice: cook the rice for 25 minutes, cut the wax gourd into small squares, add salt and starch to the pork stuffing, and continue cooking in the pot for 10 minute.
Luffa porridge
Luffa is sweet in taste and cool in nature, which can relieve summer heat and relieve annoyance. Eating towel gourd porridge can prevent heatstroke, clear away heat and phlegm, and induce diuresis and detoxification. People with fever, polydipsia, excessive phlegm and cough can eat more.
Practice: First put the rice into the pot and boil it with high fire, then cook it with low fire until it is half cooked. Then wash and peel the loofah, cut it into pieces the size of soybeans, add it to the porridge, and cook until the melon porridge is cooked.
Bitter gourd chrysanthemum porridge
Bitter gourd has a unique bitter taste, which can inhibit the overexcited body temperature center, clear away heat and toxic materials, and clear the heart and improve eyesight. Chrysanthemum is cool and bitter, and has the effect of clearing away heat and expelling wind. This porridge can relieve summer heat, and people who suffer from heatstroke and thirst may wish to eat more.
Practice: Wash rice and chrysanthemum, put them in a pot and boil until the water boils. Cut bitter gourd into pieces and put it in the pot with rock sugar. Cook the rice porridge on low heat until it thickens.
Lotus leaf and lotus root porridge
Lotus root tastes sweet and juicy, and eating more in summer can increase appetite. Lotus leaf is cool, and its unique fragrance can relieve summer heat, promote diuresis, dissipate blood stasis and stop bleeding. Therefore, lotus leaf lotus root porridge has the effects of clearing away heat, relieving summer heat, lowering blood pressure and reducing blood fat, and can relieve dizziness, nausea, anorexia, abdominal distension and other symptoms caused by summer heat.