1, milk vegetable bag/meat vegetable and fruit bag

Yogurt contains rich and colorful lactic acid bacteria drinks, which contribute more to the body than milk. But yogurt should not be drunk on an empty stomach in the morning, and it is best to eat it with steamed bread and steamed bread. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, fresh fruits, or replace them with vegetable juice and fruit juice, preferably raw.

2, beauty beauty eight-treasure porridge

If there is a standard, ladies and office workers can make eight-treasure porridge the night before and enlarge rice, red beans, peanuts, medlar and so on. It's convenient and quick to eat while it's hot the next morning, beauty beauty.

3. Hypolipidemic milk cereal

Fill oatmeal with boiling water first, then add milk. This collocation is more suitable for people with high blood sugar or large families with diabetes.

Second, what is the best for breakfast?

1, yogurt

The time in the morning is already very urgent, so it is impossible to do too much. If you want to greatly improve the nutrients at once, why not drink a cup of yogurt after eating enough carbohydrates? Because yogurt is fermented from pure milk, lactic acid bacteria beverage can not only retain all the nutrients of fresh milk, but also produce various nutrients necessary for human nutrition, such as vitamin b2 1, vitamin b22, vitamin b26, vitamin b2 12, etc. It has the effects of regulating immunity, preventing gastrointestinal infection, improving gastrointestinal tract, promoting intestinal peristalsis and moistening intestine.

2. Strawberry seedlings

Strawberry is rich in nutrition, containing glucose, soft candy, sodium citrate, malic acid, sodium salicylate, carbohydrates and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of nutrient elements, especially vitamin C. Every100g strawberry seedling contains vitamin C60mg, which can activate somatic cells and nourish gastrointestinal tract. Carotene, which is often contained in strawberry seedlings, is the key substance to produce vitamin D, which has the function of improving eyesight and protecting liver. Strawberry seedlings also have Arabic gum and colorful dietary fiber, which can promote digestion and smooth defecation.

Third, an effective breakfast needs to follow standards.

1, you should eat milk or soybean milk every morning to supplement protein and high-quality protein.

Besides producing protein, dairy products are still very important. The key to quality protein comes from. Other meals in a day are less likely to consume dairy products, so put milk.

As a healthy drink for daily breakfast, it is much more nutritious than other sugary drinks. If you hate drinking pure milk, or have trouble digesting and absorbing whey protein, you can try drinking homemade douban. For oriental women, watercress is actually easier to digest and absorb than milk.

2, breakfast calorie value should not be too much.

The intake of breakfast varies with body type and age, but the calorie intake of 400-500 calories is moderate, accounting for about a quarter of the daily requirement. But you can try to add more glycogen.

Step 3 drink water before breakfast

After a night's sleep, people ingest a lot of water and nutrients, and wake up in the case of physiological water shortage. If you only eat basic breakfast, you can't replenish physiological water from a long distance. Therefore, you don't have to rush to eat breakfast in the morning, you should drink 500-800ml of cold boiled water immediately, which can not only replenish the water flowing out overnight, but also clear the intestines and detoxify, but don't drink more water before breakfast.

4. Breakfast includes at least three ingredients.

There are many ingredients for breakfast, but you don't have to eat only one nutrient, including at least carbohydrates (such as toast, steamed bread and white rice porridge) and protein (such as eggs, salmon and tofu). ) and breakfast milk. Naturally, if you can add some vegetables and fruits, fresh fruits will be more balanced.

5. Breakfast should be as light as possible.

Excessive greasy feeling of breakfast will lead to gastrointestinal pressure and will continue to cause hyperlipidemia. If you really can't resist the temptation, you can do it once a week.