1, soybean milk+ham bread = increase energy.
Soymilk: 250 ml
Ham bread: 1 piece
Nutritional composition analysis: This breakfast has energy of 300 kcal, protein of 25g, fat 10g, carbohydrate of 27g, especially phytoestrogens.
Comprehensive evaluation: If you will face the double load of mental and physical strength in the morning, you may wish to add protein powder to breakfast, which will make people particularly energetic.
2, roast beef+milk+soda cookies = breakfast Dont Ask For Help.
Beef: 2 small pieces
Milk: 250 ml
Soda biscuit: 50g.
Nutritional composition analysis: the energy of this breakfast is 350 kilocalories, which is about 1/4 that an adult woman needs all day. Protein 15g, fat 15g, carbohydrate 35g, and inorganic salts and calcium required by physiology.
Comprehensive evaluation: the outstanding feature of this set of collocation is convenience, which hardly requires additional processing, and is very suitable for busy office workers. Although they are all ready-to-eat foods, the nutritional ratio is very suitable.
Of course, people who are sensitive to milk should be careful. Don't let the rapid gastrointestinal reaction embarrass you. You might as well switch to warm yogurt or soy milk.
3, tomato and egg soup+toast+fried sausage = refreshing.
Tomato and egg soup: 1 bowl
Toast slices: 2 slices
Fried sausage: 1.
Nutritional composition analysis: The energy of this breakfast is 450kcal, the protein is 15g, the fat is 15g, the carbohydrate is 50g, and it also contains anti-aging lycopene.
Comprehensive evaluation: Many people are inefficient at work in the morning, always look awake and need a refreshing breakfast. Tomato and egg soup has a strong sour taste, and the burnt smell of baked bread and fried mud sausage can definitely awaken all the five senses.
4, vegetable bean curd soup+steamed sweet potato+small pickles = hydrating intestines
The production of these three things is common and not complicated. Pickles can be bought ready-made, don't eat too much at a time, and avoid eating too much salt.
Nutritional composition analysis: The energy of this breakfast is 300 kcal, the protein is 150g, the fat is 5g, the carbohydrate is 50g, and it also contains proper amount of sodium salt and vitamins.
Comprehensive evaluation: this is a low-fat and low-calorie breakfast. Light tofu vegetable soup can replenish the water lost by the body at night. Steamed sweet potato is the main energy source and can also promote the normal peristalsis of the intestine. Small pickles are used to prevent sweet potatoes from turning sour after eating.
5, sesame dumplings+brown sugar cake+mixed melon strips = five grains charm.
There are all kinds of cereal products in the supermarket that can be used as breakfast ingredients, and you can also buy some raw side dishes. What you need to do in the morning is to boil water, cook some glutinous rice balls and heat the cakes.
Analysis of nutritional components: energy 350 kcal, fat 5g, protein 10g, carbohydrate 65g (monosaccharide 10g), and vitamins and minerals needed by human body.
Comprehensive evaluation: a breakfast that can eat sesame, glutinous rice, corn flour and other grains is undoubtedly very nutritious. Although the fat ratio is slightly lower, you don't have to worry about getting hungry soon, because waxy things and coarse grains can delay gastrointestinal absorption and make this breakfast feel fuller for a longer time.
6, black tea+steamed stuffed bun = the truth of getting up late
A cup of hot light black tea and a few mini buns are very simple, but very convenient.
Nutritional composition analysis: The energy of this breakfast is 150 kcal, protein 5g, fat 5g and carbohydrate 20g (including monosaccharide 5g).
Comprehensive evaluation: people who are used to getting up late need to eat a little after getting up. The function of a cup of black tea is to moisten the stomach. The little energy provided by a few steamed buns will not affect the appetite for lunch later, but also supplement the sense of emptiness and bring more calmness to lunch.
Extended data
First, the principle of reasonable breakfast collocation
1, supplement protein and calcium.
Besides providing protein, milk is also an important source of calcium. It is not easy to eat milk at other meals in a day, so taking milk as a drink every morning is much more nutritious than drinking other sugary drinks.
If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soy milk. For oriental women, soybean milk is actually easier to absorb than milk.
2, breakfast food mix is not single.
There are many food combinations for breakfast, but don't just eat one nutrient, at least include carbohydrates (such as toast, steamed bread and porridge) and protein (such as eggs, salmon and tofu). ), breakfast milk, of course, if you can add some vegetables, the fruit will be more balanced.
Breakfast should be as light as possible.
Too greasy breakfast will cause gastrointestinal burden and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food.
Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.
4. Diversification of breakfast
Few people can stand eating the same breakfast every day. In fact, as long as you spend more time and make different combinations, breakfast can have many changes.
Eggs can be boiled, fried or steamed ... milk can be soaked in cereal, biscuits and even mixed with rice wine ... This arrangement can absorb different foods and nutrients, and it is easier to achieve a balanced nutrition.
Second, the precautions for reasonable breakfast collocation
1, the first meal in the morning, eat hot food.
Such as hot porridge, hot oatmeal porridge, hot goat milk, hot bean curd, hot soybean milk, sesame paste, yam porridge or Cantonese porridge. , and then served with vegetables, bread, sandwiches, fruits, snacks and so on.
2. Early varieties are good.
Modern people's diet is too meticulous, and bread can choose whole wheat bread with barley grains to absorb more crude fiber; Eating bread or biscuits first, and then drinking hot milk or hot soybean milk is beneficial to the absorption of calcium.
As the saying goes, "Eating apples in the morning is golden, eating silver at noon and eating copper at night." Eating fruit to supplement vitamins in the morning is the best. Vegetables don't need too much, but they can't be omitted. If you don't get up in the morning to cook side dishes, you can make them the night before, wrap them in plastic wrap and put them in the refrigerator for the next day.
If you blanch celery with water, mix some salt with it. Mustard mustard tuber can only play the role of seasoning, and it has no great nutritional value. Because of the high salt content, it is not suitable for regular consumption. Healthy people eat 2 boiled eggs a day, which will not make cholesterol abnormal.
3, breakfast should be supplemented with vitamins.
Although some people also eat breakfast, they often feel full, but this is only a physiological illusion, in fact, they are in a state of nutritional hunger or disorder.
For example, too much sugar and greasy breakfast will, in turn, make people unable to enhance their energy and feel sleepy; Some people just mess around and eat unhealthy or even cancer-causing breakfast, such as stinky tofu soaked in chemical raw materials, fried food, soybean milk with saccharin as seasoning, etc.
Breakfast is the most important of the three meals a day. The reason is simple: every night, the body consumes energy, and then the body has to use the stored energy.
Moreover, people need enough calories at the beginning of the day, healthy adults need 1500 calories a day, and people with heavy workload need 2000 calories to meet their body consumption. Therefore, after getting up in the morning, it is natural to supplement it with a breakfast rich in carbohydrates.
References:
People's Network-Health: Golden Breakfast for Office Workers? Six super nutritious food combinations