How to eat breakfast, eat healthy and nutritious

Arranging breakfast reasonably and having a rich and nutritious breakfast every day is actually something that everyone should do. However, many people do not pay enough attention to their breakfast. Some just eat a little bit and some even do not eat breakfast. In fact, this is very bad for health. Here, experts will introduce a complete breakfast to everyone so that you can eat healthily and nutritiously.

Although many people know the importance of eating breakfast, due to work reasons, many people neglect to eat breakfast because they are in a hurry to go to work. They often just buy something to fill their stomachs. In fact, this is very wrong. The following experts will introduce a complete breakfast list. Let’s learn together.

What is a perfect breakfast?

A scientific breakfast should include four types of food:

1. Mainly for providing energy, mainly carbohydrate-rich cereal foods, such as bread, steamed buns, etc.

2. Foods that mainly provide protein include meat, poultry and eggs.

3. Mainly supplying inorganic salts and vitamins, mainly fresh vegetables and fruits.

4. Milk, dairy products, and soy products.

If breakfast contains all four types of food, it is a nutritious breakfast; if three of them are consumed, the quality of the breakfast is good; if only two or less types are selected, the quality of the breakfast is poor.

How to match breakfast recipes

Basic combination: milk and bread. These two types of food include the three major nutrients: carbohydrates, protein, and fat, as well as rich calcium, ensuring basic energy supply. Among them, bread can also be replaced by staple foods with equivalent nutritional content such as steamed buns, porridge, and dumplings.

Hearty combination: eggs, ham. It enhances the protein supplement and makes up for the deficiency of protein in traditional breakfast.

Try to pair with: Fruit. Adding a piece of fruit to breakfast can fully supplement vitamins, such as bananas, oranges, apples, etc. It is advisable to choose seasonal fruits.

Recommended pairing: vegetables. Vegetables that are suitable for eating raw, such as lettuce, cucumber, tomato, radish, and bell pepper, can be added to breakfast to make up for the lack of fiber. These vegetables are crisp and taste good when eaten raw, and the nutrients are not easily destroyed.

1. Vegetable and Ham Omelette

practice:

1. Beat the eggs, add flour, chopped green vegetables (it is best to use the leaves of the vegetables, as they will be softer), minced ham, a little salt, and mix well.

2. Heat the pan, add a little oil, spread the above ingredients into a pancake, and fry until both sides are golden brown.

3. Chop the biscuits into small pieces and mix with yogurt.

2. Vegetable and Meat Chaos

practice:

1. Grind the shrimp meat and green vegetables into a paste, add chopped ginger and green onion, salt and a little water to make the filling.

2. Flatten the wonton wrapper and wrap the meat filling to make wontons.

3. Bring water to a boil in a pot, put in the wontons and cook until done. Remove from the pot and serve in a bowl. Add a little seaweed, chopped coriander, salt and sesame oil to season with the soup and it is done.

4. Beat 1 egg.

5. Heat the pan, add a little oil, dip the bread slices in egg liquid, put them into the pan, and fry until both sides are golden brown.

The above experts introduced us to a complete list of breakfasts, told us how to reasonably match breakfast, how to make breakfast nutritious, and also introduced the methods of making two nutritious breakfast foods, hoping to be helpful to everyone. Experts warned that skipping breakfast will not only affect health, but also slow down the brain's reaction and affect work efficiency, so everyone must eat a good breakfast.