Nine kinds of breakfast are simple and nutritious, so it goes without saying that breakfast is important to us. If we don't eat breakfast, it will greatly affect our health. We should not only have breakfast, but also have a very nutritious breakfast. Look at nine kinds of breakfast, simple and nutritious.

9 kinds of breakfast are simple and nutritious. 1 Breakfast "Pizza"

1. Brush a layer of tomato sauce and put a piece of breakfast cheese on the toast;

2. Dice or slice onions and green peppers and sprinkle them on the cheese, and spread small sausage slices on it;

3. Sprinkle mozzarella cheese on the surface;

4. Put it in a baking tray covered with oil paper, at the top of the oven, 180 degrees, about 5- 10min.

Fried pork loin and onion rolls

1. Slice tenderloin and cut shallots;

2. Put the onion into the meat slice, roll it up and fix it with a toothpick;

3. Mix cumin powder, Chili noodles and salt;

4. After the pot is hot, add a little oil, add the meat roll and stir fry. After one side is slightly burnt, turn over and fry (all sides are fried);

5. After the meatloaf is fried, remove the toothpick and brush the adjusted seasoning with a brush to make each side tasty.

Fried pancakes with minced meat and eggs

1. Add marinade to minced meat and mix well;

2. Heat oil, saute garlic, stir-fry minced meat and serve;

3. Beat the eggs, add minced meat, minced coriander and seasoning, and mix well;

4. Heat the wok with oil, pour in an appropriate amount of egg paste and fry until it is solidified, and turn over and fry until golden brown.

Pumpkin pancake

1, put the shredded pumpkin into a small dish, and then put it into a steamer to steam until it is soft;

2. Wash and shred the green pepper when steaming shredded pumpkin.

3. Put shredded pumpkin and shredded green pepper into a large container, then beat in an egg and mix well, then add a proper amount of flour, then add seaweed soup to adjust the consistency, and finally add a little salt to taste, and the batter is ready.

4. Add a little oil to the pot and heat it. Scoop in a proper amount of batter and spread it into two golden round cakes.

Fried rice noodles with beef

River flour and beef tenderloin; Accessories: bean sprouts, onions, green and red peppers, egg skin, oyster sauce;

Method:

1. Add salt and water to beef and mix well, then add sugar, soy sauce, corn flour and edible oil for curing;

2, the pot is hot, stir-fry beef with sesame oil and edible oil;

3. Stir-fry rice noodles with low heat, add bean sprouts and onions, and season with salt, oyster sauce and soy sauce;

4. Add the fried beef and green pepper, stir fry, and then add the shredded eggs.

Fried udon noodles with seafood

1, onion, green pepper and Chinese cabbage are shredded for use, shrimp is shelled, head and tail are removed, and shrimp line is removed;

2. Boil the water in the pot, blanch udon noodles for 2 minutes, and remove;

3. Pour the oil into the pan, add the shrimps, shredded green onions, shredded green peppers and shredded Chinese cabbage and stir fry;

4. Add the boiled udon noodles and continue to stir fry quickly. Stir in the scallop sauce for a minute or two, then sprinkle with pepper.

Korean noodles

1. Dice favorite vegetables, chopped green onion and Jiang Mo for later use;

2. Dice the pork belly and marinate it with cooking wine and salt 15 minutes.

3. Heat oil in the pan, stir-fry the meat until it is slightly white, add chopped green onion and Jiang Mo and stir-fry, add a little soy sauce and stir-fry;

4. Add two spoonfuls of Korean noodle sauce to the pot and stir fry, then add half a bowl of water, the dish will turn black immediately, and the fire will thicken the sauce;

5, pour on the surface, mix well and serve.

Spaghetti with mushrooms

Ingredients: lasagna, mushroom, garlic, olive oil, butter, sea salt, black pepper, dried pepper and leek; Exercise:

1, garlic slices, put butter and olive oil in the pot, stir fry garlic slices and mushrooms, and season with sea salt and black pepper;

2. Cook the wide noodles in another pot. After cooking, pour the best sauce on the noodles, and cut the peppers and leeks for decoration.

Paidu apple white rice porridge

1, white rice 150g, washed and drained, and apple 1 washed and sliced;

2. Add 10 cup of water to the pot to boil, add white rice and apples, continue to boil, stir slightly, and cook for 40 minutes on low heat;

3, honey, raisins into the bowl, pour hot porridge, mix well ~ detoxification, beauty, beauty is ok.

9 kinds of breakfast are simple and nutritious. 2 What breakfast is simple and nutritious?

1, bread+milk.

Bread contains protein, fat, carbohydrates, a small amount of vitamins and minerals such as calcium, potassium, magnesium and zinc. It has various flavors, such as barbecued pork bun, pickled cabbage bun and bean paste bun. Eating different tastes every day will not get tired, and bread is easy to digest and absorb, and it is convenient to eat. Milk is nutritious, rich in protein and calcium, and has a very good effect on human body.

2, coarse grains+yogurt.

Coarse grains such as corn, sweet potato, potato and yam contain various vitamins and minerals, which provide us with rich trace elements such as iron, calcium, phosphorus, selenium and zinc. The nutrition is comprehensive and balanced, and the dietary fiber in coarse grains helps to promote intestinal peristalsis, promote digestion, help clean the intestines and improve constipation. At the same time, yogurt is beneficial to gastrointestinal peristalsis and can be eaten with coarse grains. Rich nutrition can provide vitamins, trace elements and other nutrients for the human body, and also help to strengthen the spleen, stimulate appetite and nourish the stomach.

3, eggs+soy milk.

Eggs are rich in protein, which is easily absorbed by the human body. Eggs are also rich in lutein, which is a nutrient for the eyes and plays a role in protecting the eyes. Eating eggs is very helpful for office workers who often face computers. 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. Eggs and soybean milk are certainly very nutritious breakfasts.

4, rice porridge+protein powder.

Many office workers sometimes have no appetite and like to drink light rice porridge in the morning. Rice porridge can really regulate the stomach, calm the liver and reduce fire, which is beneficial to absorption, but eating rice porridge alone is not nutritious enough, and you need to eat more protein in the morning, while rice porridge only contains a small amount of protein. In this case, you can brew a cup of protein powder to drink.

Because protein powder is a nutritional supplement, it can quickly and efficiently supplement protein, improve the amino acids needed by human body, and it is better to drink protein powder in the morning. So, if you only drink rice porridge in the morning, remember to make a cup of protein powder.

9 kinds of breakfast are simple nutrition 3 1, and nutritious and healthy breakfast is recommended.

Bread+milk

This is the choice of most office workers, which is convenient and saves time. Eating bread can intake fiber, which can reduce blood fat and relieve constipation; Milk is rich in nutrition and supplements calcium. If you are hungry in less than one morning, you can also add ham and cheese to the bread.

Drinking milk often contributes to women's beauty. As for whether milk needs heating, it actually depends on personal preferences and habits. American nutrition experts say that only a small part of water-soluble vitamins are destroyed after milk is heated, so it has little effect from a nutritional point of view.

Now many friends of office workers are awakened by the alarm clock and struggle in bed for more than ten minutes before getting up. Because every minute counts, they go to work without breakfast. It is possible to open the refrigerator door and close it again because there is nothing inside, crowded into the working crowd, and just bought bread on the roadside in the tail gas and dust of the bus.

Soybean milk+youtiao

In this breakfast, fried dough sticks are the staple food, and soybean milk is rich in plant protein, so there are carbohydrates and protein food, which can basically meet the energy consumption in the morning. Fried dough sticks are fried food. Although there is obvious satiety after eating, the calories are also high. People with standard body size are advised to eat no more than three times a week. At the same time, don't add too much sugar to the soybean milk.

2, breakfast should not eat more food.

Some people eat some fruit and drink some drinks in the morning just for convenience, but they don't know how much disaster this will bring to their stomachs. Don't eat the following three foods for breakfast.

1, have a cold drink. If the temperature difference is too large, it will strongly stimulate the gastrointestinal tract, leading to sudden spasm. In the long run, it is easy to suffer from gastritis, gastric ulcer and other diseases.

2. Eat bananas, pineapples and other fruits on an empty stomach. Bananas contain a lot of magnesium. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function. Pineapple contains strong enzymes. Eating it on an empty stomach will hurt the stomach, and the nutrients must be better absorbed after eating.

3. Eat sugary grains. Some people think that sugar-free cereal is tasteless and prefer sugary cereal. In fact, too much sugar will not only make you fat, but also consume your energy. In other words, when you eat sugary grains and work at your desk in the office, you often feel sleepy. If you must choose cereals for breakfast, you must choose cereals with high fiber and low sugar.

3. Dietary taboos for breakfast

1, sugary grains

Imagine how many people eat sugary grains every morning. This is not surprising at all. Its convenience and quickness are obvious. If you choose sugar-free cereal, it is certainly good for your health. But in our life, many grains actually contain sugar, so you can eat a lot of sugar unconsciously.

Too much sugar will make it more difficult to lose weight and consume your energy. Whenever you work at the desk in the office, you must refresh yourself with snacks. If you must choose cereal for breakfast, you'd better choose cereal with high fiber and low sugar.

2. Fried food

In Britain, fried food is considered as "workers' breakfast". It's greasy and high-fat food. For most men, its calorie content is particularly high. Sausages, scrambled eggs with butter, potato pancakes or French fries wrapped in nitrite-rich fat or fat bacon, once the food is fried at high temperature, all kinds of nutrients in it are seriously destroyed.

When you are working, you will burn fewer calories, and day after day, you will find yourself getting fatter and fatter.

3. muffins

Muffins are also our regular breakfast food. You can buy it from deli, sandwich shop or coffee shop. We usually take it away because we are late. This food also contains a large dose of sugar, which will lead to excessive sugar intake.

Because muffins are a relatively cheap manufacturing process, they are high in calories and usually larger than those made at home. So don't be fooled by the so-called low-fat fruit muffin, because it does contain more or less sugar and fat.

4.pancakes

Pancakes are usually a mixture of flour, eggs, milk and butter. This combination is almost a complete whole milk. Flour is a simple carbohydrate, which can be rapidly decomposed, leading to a rapid increase in insulin. This time must be accompanied by fresh fruit. If your blood sugar soars to the highest level, your calorie content is also the highest.

If you like pancakes, don't use boxes, try to eat them with pure cheese or vanilla sauce. Generally speaking, this is the best breakfast food on the menu.

5.bagels and cheese

As breakfast food, bagels are also unhealthy food. Ordinary bagels are not terrible, most of them are fried foods, but they often contain sugar and carbohydrates.

Both will lead to the rapid rise of insulin to the highest level. Once it is combined with cheese, the saturated fat and calories in food will increase greatly. The healthiest way is to choose some wheat bagels and cheese with nuts and butter as the main ingredients, and at the same time, you can keep energetic all day.