How to eat nutritious breakfast
Breakfast can be said to be the most important meal of the three meals a day. Many people will skip breakfast, because they lose weight and have no time. But who would like to have breakfast is very important? As the saying goes, “Breakfast is good, lunch is less, dinner is not too fullâ€. Without breakfast, first of all, it will lead to no mental, dizziness and other symptoms, and the brain and muscles are still in a non-healthy state, this state can not meet the entire morning work, study intensity, if you do not eat breakfast for a long time will bring the body It hurts a lot. In addition, people who want to lose weight should eat breakfast more, because if you do not eat breakfast, but increase weight, why? Because people do not eat breakfast, people's intake of food is more easily absorbed, this time the food is most easily converted into subcutaneous fat and stored. So, breakfast must be eaten!
Do the following test: How did your breakfast be solved?
1. Milk eggs are the perfect breakfast
2, Leftovers for breakfast
3, breakfast on the way to work
4, various snacks when breakfast
5, in order to lose weight, only eat "fruit meal"
all hit? No, the body is the capital of the revolution.
Nutrition
1, the four elements of nutritious breakfast: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable essence!
2, nutritious breakfast · best content
Eat more: whole wheat bread, bread, porridge, cereals, soy milk, skim milk, eggs, apples, pears, etc. It is easy to buy fruits and vegetables;
Eat less: fritters, burgers, cakes, biscuits, fries, ham, instant noodles, carbonated drinks, sodas, etc.
Healthy choices: choose foods rich in high quality protein; choose cereals rich in moisture, minerals, and cellulose; choose fluids and nutritious foods such as fruits and vegetables and soymilk skim milk; keep away from high oil, high sugar, high salt, high fat High-additive foods.
3, reasonable collocation scheme:
A variety of small, staple food is essential, there must be dairy products, eggs are also needed, fruit and vegetable fluid is very good.
Breakfast for three meals a day should be multi-category intake.
High-quality protein, vitamins, and sufficient water are all essential to improve immunity.
Breakfast does not promote large amounts, but it should be rich in variety.
Breakfast recipes
Preserved egg porridge
Ingredients: rice, preserved eggs, fried fritters, pork, chives
Seasoning: salt
practice:
1, first wash the rice clean, then put into a container, add the appropriate amount of salt and water bubble for a while, about half an hour can be; peeled skin peeled small Ding; fried dough sticks are also cut into the same size; Scallions minced;
2. Wash the pork and put it into a pot. Do not cut it. Take a small piece and cook it directly. Do not use seasoning. Cook and remove and let cool, and then tear it into shreds. Of course, the meat put into the preserved egg porridge can also be marinated bacon;
3, take the soup pot, into the water to boil, and then into the just soaked rice, followed by then into the pork and a portion of the pudding, boil, turn to a small fire, slowly simmering, time and patience are allowed It's best to simmer for an hour or so, until the porridge is soft and thick. If you don't insist on it, then you can cook it if it's cooked. It's also good to drink. Finally, you need to add some salt according to the taste needs. The green onion, the fritters, and the remaining portion of the diced diced morsels are sprinkled on the porridge when they are eaten.
Shrimp egg tarts
Ingredients: Shrimp, Chives, Eggs
Seasoning: salt, warm water, chicken powder, sesame oil
practice:
1. Clean the shrimp and take only shrimp. Eggs dip into a bowl;
2. Beat the eggs, add a small amount of salt and chicken seasoning, salt must be placed less, the egg itself contains a small amount of salt;
3. Then prepare a cup of warm water (about 30 degrees), or chicken soup, add warm water to the egg mixture. The ratio of water to eggs is about 2 to 1. Then mix it evenly in one direction and clean the foam above.
Pour the egg water into warm water. Do not add tap water or hot water. Because there is air in the tap water, after the water is boiled and the air is discharged, the tart will appear honeycomb, affecting the quality and taste of the tart, and the nutrients will also be damaged. Do not use boiling water, otherwise it will become an egg soup, and then go steaming, nutrition damage, and even steamed no egg tarts. It is best to steam egg yolks with warm water or cold water to ensure the taste and appearance.
The amount of water is also very important. Too little will make the taste of the egg tart relatively firm and old. Too much tart will not be easy to form and the taste will be water and water.
Don't whip the egg liquid when you beat the egg beater. Stirring or stirring the egg liquid for a long time before steaming will make the egg liquid blistering. It is better to beat the egg liquid. Add the water and then gently disperse it. .
Cod bean curd soup
Material: 400g squid and 400g tofu.
Seasoning: Shaoxing wine 15 grams, onion 3 grams, ginger 1.5 grams, 2 grams of salt, monosodium glutamate 2 grams, a little wet starch, salad oil amount.
practice:
1. Cut the tofu into 5mm thick slices and salt for 5 minutes. Drain to use.
2. Carp to scales and entrails, apply Shaoxing wine, salted for 10 minutes.
3, utensils put salad oil heating, saute ginger, the fish on both sides of the fried yellow, add the appropriate amount of water, low heat for 25 minutes, then add tofu slices, seasoning, a little wet starch hook thin and sprinkle with green onion. According to taste preferences can also be sprinkled with lettuce and other end.
Zucchini
Ingredients: Zucchini 1 egg 1 flour about 200 grams of salt 1/2 teaspoon (3 grams) sesame oil 1 teaspoon garlic 3 valves soy sauce 1 tablespoon rice vinegar 1 tablespoon
practice:
1. Wash the zucchini and cut the hard pedicles on both ends. Cut them in half and wipe them with a rubbing wire. Stir the salt and stir it for 10 minutes until it comes out of the soup.
2. Into an egg stir, then pour sesame oil, stir flour several times into the flour, until the batter and squash are evenly mixed together, with a spoon to rise thick, but can also slow flow;
3, pour a little oil into the pan, heat to 70% heat, tune into medium heat, pour the batter, double-sided branding can be golden.
Pea chicken porridge
Ingredients: brown rice, green beans 100 grams, 200 grams of chicken;
Ingredients: salt
practice:
1, brown rice soaked for 2 hours or so, chicken cut into 3 cm square small pieces of spare;
2, put the water in the pot and add brown rice to a paste;
3. Add the chicken to the boiled brown rice. Cook and add green beans. Cook, turn off the heat, and season with salt.
Winter Melon Meatballs
Ingredients: wax gourd 250 g parsley 2 meat 250 g egg one (only egg white) green onion 1 ginger 1 small piece
Meatball seasoning: cooking wine (15ml) salt (3g) soy sauce (5ml) white pepper (3g)
Soup seasoning: salt (3 g) white pepper (1 g) sesame oil (3 ml)
practice:
1, melon peeled and seeded, cut into 5 mm thick slices. Parsley cut into small pieces 2 cm long. Shallots slicing, half of the ginger slices, the other half of the ginger cut into ginger;
2. Put the meat into a large bowl, mix in cooking wine, salt, soy sauce, and white pepper, stir well, add onion ginger, continue stirring, and place the egg whites in one egg, in the same direction (clockwise or counterclockwise) Hourly), stir quickly, and stir the meat.
3, pour the water into the pot, add ginger, heat the fire, after the water is opened, put a little water on the hand, put the meat into the palm of your hand, hold a boxing ring, make the meat from the ring formed by the thumb and index finger Extruded in a circle to form a ball, and then put it into water. After the last ball is squeezed, use a spoon to scoop up the foam in the pot;
4, into the melon slices, cook for 3 minutes, transferred to salt, white pepper and sesame oil, stir a few times, Sheng into the bowl and sprinkle with parsley.
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