Step 1: Prepare the ingredients of miscellaneous grains and porridge before going to bed (described in detail below), put them all into an electric rice cooker or electric pressure cooker with reservation function, make an appointment, and you can smell the fragrance of porridge when you get up the next day.
Step 2: Get up in the morning, wash the shell of the egg and put it in the steamer. After the water boils, steam for 3 minutes and turn off the heat. Don't worry about opening the lid and letting it stew for a while. Nutritious and healthy eggs with shells will do. At this time, you can use these three minutes to brush your teeth and wash your face, which will fully save the use time.
Step 3: Take a cucumber, carrot salad or your favorite vegetables, pour sesame oil, garlic, vinegar and other seasonings, then pour a cup of milk and a bowl of porridge, and you can enjoy the most beautiful breakfast of the day.
Small coup: the eggs need not be boiled, so they are steamed directly, which greatly saves time and cost. Moreover, the yolk of the steamed eggs with shells is tender, more uniform in texture and better in taste.
Nutrition advice:
(1) Miscellaneous cereal porridge is rich in nutrients and carbohydrates, which can quickly replenish energy consumption all night and eliminate fatigue, and can also be replaced by staple foods such as whole wheat bread, steamed bread and jiaozi.
(2) Eggs are called "ideal nutrition banks" because they contain almost all nutrients needed by human body, especially protein and lecithin. It is recommended to eat 1 egg every day.
(3) Milk is rich in nutrients such as protein, fat, calcium, vitamins A and D, so it is recommended to eat 1 cup every day.
(4) Cold vegetables can save time in the morning and supplement a lot of vitamins and minerals; Better unsaturated fatty acids can be obtained by mixing with sesame oil, and the digestion and absorption rate can be improved by adding vinegar.
(5) In addition, you can also bring some snacks such as nuts, yogurt and fruits, which can be eaten between meals to replenish energy consumption in time.
Recommend the nutrition collocation of several kinds of miscellaneous grains porridge:
1, millet, soybean and jujube porridge: rice 30-50g, millet 20g, soybean 10g, jujube 3-5g.
According to the evaluation of traditional Chinese medicine, millet has the effects of nourishing yin and blood, preventing and treating indigestion; Soybean belongs to soybean and is rich in high-quality protein. Matching with millet can supplement lysine that millet lacks, and the nutrition is more comprehensive.
2, mung bean lily barley porridge: 30 ~ 50 grams of rice, 20 grams of barley, mung bean 10 ~ 20 grams, appropriate amount of lily.
Evaluation of this porridge is most suitable for summer. Traditional Chinese medicine believes that it can strengthen the spleen and eliminate dampness, relieve summer heat and benefit water. Coix seed is rich in vitamin B 1, which can promote metabolism and reduce the burden on the stomach. Mung beans can clear away heat and detoxify, and the content of protein is also high, which contains a variety of phospholipids needed by the human body. With coix seed and lily, it is most suitable for hot weather, dry throat and thirst.
3. Chinese yam, lotus seeds and red dates porridge: 30-50g of rice, 20-30g of Chinese yam, lotus seeds and red dates.
Evaluation of yam is rich in starch, protein, yam polysaccharide and other nutrients; Lotus seeds have the effect of peace of mind; Chinese medicine believes that yam and lotus seeds have the functions of nourishing the spleen and stomach and benefiting the lungs.