Coarse grains, porridge, noodles, bread, cakes, etc.
1. Whole grains: steamed buns, steamed buns and soy milk are the most common combinations. Steamed buns include brown sugar steamed buns, bean paste steamed buns and white steamed buns; steamed buns include bean paste buns, custard buns, meat buns, vegetable buns, etc.
2. Porridge: usually black rice porridge, preserved egg and lean meat porridge, millet porridge, etc., as well as white rice porridge with side dishes.
3. Noodles: Breakfast is generally lighter, usually clear soup noodles, noodles, noodles, wontons, noodles, etc.
4. Bread: There are meat floss bread, sandwiches, red bean toast, etc. You can mix bread with milk, which is more nutritious.
5. Pancakes: Thousand-layer pancakes, sauce pancakes, potato pancakes, egg pancakes, etc., which can also be paired with soy milk.
Things to note for breakfast:
1. There must be a rich variety of types, a balanced diet, and comprehensive nutrition.
2. There must be carbohydrates to supplement sufficient energy.
3. Vitamins must be supplemented. This is an important nutrient that cannot be ignored, and breakfast intake has the highest absorption rate.
4. You should drink a glass of warm water before breakfast. After a night of sleep, people consume a lot of water and nutrients from urine, skin, and breathing. After getting up after breakfast, they are in a state of physiological dehydration. If you only eat regular breakfast, it is far from replenishing physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but drink 500-800ml of warm water immediately, which can not only replenish the water lost overnight, but also clean the intestines. But don't drink too much water before breakfast.
5. The amount of various nutrients in breakfast recipes should generally account for about 30% of the whole day’s supply. Among them, for nutrients that may be insufficiently supplied in lunch and dinner, such as energy, vitamin B1, etc., breakfast should be increased appropriately. And the thickness is matched to make the composition ratio of the 8 essential amino acids in the food protein more balanced and nutritionally complementary.