1, Monday: miscellaneous grain porridge, egg cake, spinach and fungus mixed with soybean peel orange.
2. Tuesday: Lycium barbarum, corn soybean milk, beef burger, boiled vegetables, boiled quail eggs and steamed sweet potatoes.
3. Wednesday: purple potato soybean milk, sesame salt roll, fried dough sticks, boiled eggs, cold salad.
4. Thursday: Lycium barbarum soybean milk, laver rice, boiled cabbage, sausage and boiled eggs.
5, Friday: milk oatmeal, beef fried buns, taro and sweet potato balls, cucumber mixed with bean skin, tea eggs.
6, Saturday: black sesame peanut soybean milk, tea eggs, rice potato cakes, vegetables and shrimps platter.
7. Sunday: Sydney soybean milk, purple potato cake, cucumber mixed with Pleurotus eryngii, tea eggs, roast chicken.
Nutritional breakfast "three wants and three don't"
1, want starch staple food
Starch foods such as bread, steamed bread, miscellaneous grains porridge and sweet potato occupy an important position in breakfast. Their main component is carbohydrate, which can be converted into glucose in human body, and glucose is the main energy source of human body. In addition, starch staple food is beneficial to the secretion of digestive juice, which can promote digestion and protect the stomach. You can eat some coarse grains for breakfast, such as miscellaneous bean porridge and millet porridge, which are rich in B vitamins and dietary fiber and have higher nutritional value than polished rice and white flour.
2. Food rich in protein.
Choose high-quality protein that is easy to digest and absorb. The utilization rate of amino acids in this kind of protein is high, and the proportion of various amino acids conforms to the proportion of protein amino acids in human body, so it is easy to be absorbed and utilized by human body. There are two kinds of breakfast: milk, eggs, beans and meat. They can not only provide enough protein for the body, make breakfast more nutritious, but also delay the emptying speed of the stomach, prolong the feeling of fullness after meals, and make breakfast more "anti-hungry".
3. Fruits and vegetables rich in dietary fiber and phytonutrients.
Eating fruits and vegetables for breakfast can provide rich vitamins, minerals and dietary fiber, which helps to maintain the normal function of the intestine. In particular, fruits and vegetables contain many natural organic compounds synthesized by plants themselves, which are beneficial to human body. These plant nutrients have a certain effect on regulating human physiological functions. Therefore, a good breakfast should have at least one kind of fruit and vegetables. Eating a bowl of vegetable salad, a few slices of lettuce and cucumber in steamed bread and bread, adding some vegetables when cooking noodles, or washing the fruit and eating it on the road are all simple and easy methods.
4. Don't fry food.
Fried cooking method will not only destroy nutrients, but also produce a variety of substances harmful to health. Fried foods such as fried dough sticks and fried cakes are high in calories, oil and oxidants, which may increase the risk of obesity. Barbecue smoked food, especially meat, such as bacon and sausage, may produce carcinogens.
5. Don't eat high-salt food.
Pickled vegetables, pickles, pickled mustard tuber, pickles and other foods have low nutritional value, stimulate taste buds, and contain a lot of salt, which is not only bad for controlling blood pressure, but also easy to cause calcium loss.
6. Don't drink high sugar.
Fruit and vegetable drinks, milk drinks, yogurt drinks and other drinks taste good and look very nutritious. In fact, it is only made of food additives such as sugar and essence, and there are few real vegetables, fruits and milk.
Health news network-nutritious breakfast "three wants and three don't" eat breakfast every morning to nourish the stomach.