Eat porridge, soybean milk, steamed buns, fried dough sticks, sesame cakes, steamed dumplings, scallion cakes, eggs, bread, yogurt, milk, soybean milk, egg cakes, pancake fruit, cereal, apples, steamed bread, rolls, noodles, tortillas, lotus root starch, rice noodles, macaroni, wonton and other nutritious breakfasts every morning. Many OLs, in particular, always make their own breakfast or even three meals a day outside. You know, people who skip breakfast will get old quickly. Besides, a bad breakfast can also lead to obesity. So, caring for yourself starts with caring for breakfast. The first breakfast spectrum: one cup of skim milk, two slices of whole wheat bread and one tomato. The milk was bought the day before and put in the refrigerator. If you are an office worker, you can buy packaged whole wheat bread in the supermarket. If you are a housewife, you are advised to bake it yourself. Tomatoes can not be less, and the nutritional value can not be underestimated! Lycopene contained in tomatoes can greatly reduce the risk of cancer. Moreover, tomatoes are also the best source of vitamin C. Some people think that whole wheat bread tastes bad and must be eaten. Eating oats every day can lower cholesterol and blood pressure, which is of great benefit. And milk must be drinkable to be nutritious. It is best to drink milk without sugar. Otherwise, it will not only be difficult to be digested and absorbed, but also stay in the digestive tract, affecting gastrointestinal function. Milk can be heated, but not boiled. Because boiling will destroy some vitamins, calcium in milk will form calcium phosphate precipitation, which is not easy to be absorbed by the human body. The correct way is to eat bread first and then drink milk, so that the nutrition will be more balanced. Breakfast is the most important of the three meals a day. In terms of quality, if there is enough protein, milk can provide enough protein for one day. In terms of quantity, it is not less than 30% of the total three meals a day. Therefore, you must have a good breakfast. However, what if some people just don't like to drink milk? It doesn't matter. Look at the second breakfast recipe: a bowl of tremella lotus seed porridge and a sandwich made of low-fat cheese, lettuce and bread ham. Western food is called sandwich, and Chinese food is called hamburger. The so-called "nutritious breakfast" should include the following four kinds of food, preferably at least three kinds: 1, cereal food-bread, rice (porridge) or steamed bread 2, animal food-eggs or meat 3, bean products such as milk or soybean milk 4, fresh vegetables and fruits, which also fully meet the nutritional requirements. And it doesn't matter if you get up late in the morning. Make a bowl of lotus seed porridge, and then make it up, and make sure you finish it in 15 minutes. No food? Want to lose weight? This is not good, and besides, it is counterproductive. Nutrition experts have found that some people's obesity is not a single accumulation of nutrients, largely because their diet lacks nutrients that can convert fat into energy. Breakfast is an important energy source for people to do activities before noon and improve efficiency. If you don't have a good breakfast and get enough nutrition, you will be listless and unable to concentrate. Over time, your body will get fat. Generally, men need about 1800-2000 calories a day, and women need about 1600- 1800 calories. On average, a meal accounts for about one-third of the calories. Breakfast is high in calories. After eating, the speed of burning fat will decrease. When lunch and dinner are low in calories, fat will not accumulate easily. People who don't eat breakfast or eat too simply can't provide enough calories and nutrition at all, and their spirits will be poor; When it comes to lunch and dinner, the ability to consume fat becomes worse. If you eat high-calorie food, the result is that you eat more calories than you consume. Of course, people are prone to get fat. The third breakfast recipe is: a bowl of small wonton and a spiced tea egg. Cereals, such as oatmeal or cornflakes, are the preferred staple food, because they contain appropriate amounts of protein, vitamins and minerals, followed by foods rich in cellulose. Only in this way can we achieve "complementarity between the main and the auxiliary, balance between lean and lean, and match meat and vegetables". In addition, several home-cooked breakfasts were sent: Example 1: brown sugar sesame paste rolls, soybean milk, spiced quail eggs, lettuce leaves and pickles with eight-treasure sauce. Example 2: Gold and silver rolls, milk, anchovies (or lobster sauce fish, or spiced smoked fish and crispy crucian carp), two kinds of oil and salt (carrots and mung bean sprouts) and fermented bean curd. Example 3: steamed bread, cake, milk, boiled eggs, coriander, fresh onion mixed with dried tofu and pickles. Example 4: Red jujube and yellow corn flour cake with sesame sauce, rice porridge, salted duck eggs, bell pepper and shredded spicy pickles. Example 5: bean paste buns, milk, western-style fried eggs (eggs, minced onion, minced fresh mushrooms, minced ham and rice rolls), fried shrimps (shrimps, coriander and chopped green onion) and cucumber slices. The movement of human brain and nerve cells must rely on sugar to provide energy, and the calories provided by breakfast account for 30% of the whole day's calories, so we should eat some starchy foods, such as steamed bread, bread and porridge. Protein Food: In order to maintain abundant energy, people should take a certain amount of protein in their breakfast. Therefore, there should be eggs, meat floss, bean products and other foods for breakfast. It is best to eat some cold dishes, vegetable salad, fruit salad and so on for breakfast. This can fully supplement vitamins. If you really don't have time to take care of breakfast one day and leave home on an empty stomach, don't indulge your stomach in "junk food" such as drinks, biscuits, chocolates and hot dogs. Emergency department should also choose healthy fast food. You might as well make a small drawer in your desk, and ready-to-eat nutritious fortified cereals, dried apricots, raisins, sliced banana seaweed and dried sweet potatoes can play an emergency role at any time. It would be better if we could prepare another box of low-fat milk or pure juice in fresh-keeping packaging. Of course, it is also good to bring a fruit from home. Porridge is not only nutritious, but also an excellent carrier of other nutritious foods. Any food mixed with porridge is beneficial to the digestion and absorption of nutrients. In addition to rich carbohydrates, porridge also contains inorganic salts and various minerals, amino acids, glucose, vitamins and plant proteins, and trace elements such as phosphorus, iron, calcium and zinc. Many nutrients are not provided by milk. So many mothers find that babies who often eat all kinds of rice porridge are much stronger than babies who only eat milk or rice noodles. Eating porridge can reduce calorie intake and prevent obesity. It is a natural diet food, which has the special effects of invigorating spleen and nourishing stomach, plays an important role in maintaining health, and can greatly reduce the incidence of "fashionable diseases" such as hypertension, heart disease and diabetes. The United Nations standard for longevity areas is 75 centenarians per million people. Among the population of 6.5438+0.45 million in Rugao City, Jiangsu Province, there are 654.38+0.72 centenarians and more than 4,000 people over 90 years old! This is closely related to the unique eating habits of the local "two porridge and one meal". Several methods of beautifying porridge: 1, glutinous rice 100g, jujube 10g, wheat 20g, white peony root 15g, and 2 spoonfuls of honey. Boil wheat and Paeonia lactiflora in water for half an hour to remove residues, then put the juice into a pot, add glutinous rice and jujube, add appropriate amount of water for 3 hours, and add honey. This porridge soothes the liver, softens the liver and strengthens the spleen, and has a good auxiliary treatment effect on symptoms such as grumpy, depressed injury, crying, excessive sweating, dryness and heat. 2. 50 grams of longan meat, peas 10 grams, 30 grams of peanuts, 50 grams of sword beans, 200 grams of glutinous rice, and appropriate amount of brown sugar. Wash glutinous rice, add longan meat, peas, peanuts and kidney beans, add water for 4 hours, and then add brown sugar. This porridge nourishes blood, calms the nerves, warms the spleen and stomach, and is suitable for dizziness, fireworks, blurred vision, pale face, insomnia, MUBI, low sexual desire, etc. Regular consumption will promote rosy complexion and bright eyes. 3. 200 grams of glutinous rice, peanuts 100 grams, 50 grams of black sesame seeds, and appropriate amount of honey. Peanuts and black sesame seeds are mashed with a blender, glutinous rice is stirred with water for 4 hours, and honey is added. This porridge nourishes blood, promotes hair growth, moistens skin and restores appearance. Suitable for pelvic blood stasis, thrombocytopenia, alopecia, gray hair, rough skin and bloodless face. Eating more can brighten people's skin color and hair. 4. 200g of glutinous rice, 0/00g of tofu/kloc-,50g of vermicelli, and proper amount of salt and monosodium glutamate. Cut tofu into pieces, fry it in a pot, take it out, add water to vermicelli and glutinous rice for 3 hours, and sprinkle with salt and monosodium glutamate. This porridge has the effects of nourishing yin, promoting fluid production, softening skin and removing wrinkles, and is suitable for dry mouth, constipation, irritability, porosity and dry skin caused by dry heat. Eating regularly will make the skin moist and full of vitality. 5. 200g of glutinous rice, soaked kelp100g, dried tangerine peel10g, a little pepper, salt and monosodium glutamate, and chopped kelp into glutinous rice. This kind of porridge can reduce blood fat and strengthen the body. It has good curative effect on hysteromyoma, breast fibroma, ovarian cyst, early and middle breast cancer, hyperlipidemia, hypertension and obesity. And eat lightly and stay healthy. 6. 500 grams of wax gourd, 200 grams of glutinous rice, 50 grams of pork belly, a little salt and monosodium glutamate. Peel wax gourd, remove seeds, cut into dices, grind pork belly, cook with glutinous rice in water until thin, sprinkle with salt and monosodium glutamate. This porridge is tender, smooth and delicate, diuretic and expectorant. Regular consumption can relieve cough caused by phlegm heat, yellow phlegm, dysuria, facial edema, coarse pores, pigmentation, rough skin and oiliness, and make facial skin tender and smooth.