rolled oats
Breakfast is the basis of a healthy diet. Designing an excellent breakfast at home can not only ensure that you and your family are well nourished in the morning, but also give yourself a good mood. Cereal is a good choice. Simple whole wheat cereal without sugar and fat is the best. Breakfast includes whole wheat cereal, bread, low-fat milk and a glass of orange juice, which is a good start to a day's diet.
This breakfast will meet B vitamins, fiber, iron, about 1/3' calcium and all vitamin C needed for one day. Of course, its greatest advantage is that the total heat generated does not exceed 1257 kJ.
Eggs (of hens)
Maybe you like eggs for breakfast. So the breakfast plan I'm introducing to you now is to limit the number of eggs you eat to 3 ~ 4 whole eggs per week. Why should we limit the consumption of eggs? Because, a big egg, the cholesterol contained in its yolk is 2/3 or more of the daily allowable intake of human body. Of course, eggs are still very nutritious. People with lower cholesterol can eat more eggs than people with higher cholesterol.
Make an omelet with a whole egg, two egg whites, bell peppers and onions. When eating, you can eat a few slices of baked potatoes, a slice of whole wheat toast, and a little butter or margarine. Of course, a better choice is to add skim jam or jelly. Remember, breakfast should include fruit or juice. Although this breakfast of 2095 kilojoules contains cholesterol, it is a good source of iron, and it is also rich in fiber, folic acid and vitamin C.
Almond+raisin cereal
Ingredients: some roasted almond slices and slices, a spoonful of raisins and a cup of cereal.
Practice: Wash the cereal with boiling water, add roasted almond slices, almond blocks and raisins and mix well. You can add milk according to your personal preference. When the cereal is a little cold, add a spoonful of honey and it will become a nutritious and beautiful breakfast.
Lean meat+vegetables+oats+fresh milk
First, prepare a small piece of chicken breast, cook it with clear water and tear it into filaments. Add a little salt, sesame oil and soy sauce and mix well. Because chicken breast is extremely low in calories and rich in nutrition, it is the best choice for slimming breakfast.
Secondly, choose some vegetables you like to eat, such as lettuce, spinach, cabbage and so on. After washing, blanch with boiling water, add salt and sesame oil and mix well. Third, oats are brewed with hot water. Oats are coarse grains with rich nutrition, which can not only increase satiety, but also have low calories, which is very beneficial to lose weight.
Finally, with a cup of low-calorie skim or low-fat hot milk.
Apple+ham+cucumber+milk
What's the best for breakfast? Apple is a very nutritious and slimming fruit. You can make an apple sushi for breakfast.
First, wash and peel the apples and cut them into small strips. Wash the cucumber and cut it into strips the size of an apple, and add a little salt. After the cucumber comes out, pour out the water and drain it for later use. Ham is also cut into strips the size of apples. Add a little sushi vinegar to white rice, spread it on seaweed, and put the prepared apples, cucumbers and ham strips on it. Roll into a tube and cut into sections of medium length.
Besides apple sushi, we also need a glass of low-fat or skim milk. It is also a kind of breakfast that will not make people fat and has a balanced nutrition.