How to eat nutritious breakfast? Send you N kinds of nutritionist private recipes

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How important is breakfast? Pay attention to the micro-signal paireliang. There is no need for Miss Jiu to emphasize it. Even if you work hard to lose weight, no matter how little you eat, you can't miss breakfast. Although Miss Jiu, I can't treat my lazy cancer in the terminal stage, I get up every day to make breakfast! Come on, po will take a picture to show everyone how Miss Jiu's breakfast (liang).

Miss Jiu, my cooking skills are almost negative, and I am also a working dog. I don't eat so "exquisite" breakfast, but I still have enough nutrition. Carbohydrates, protein, dietary fiber and other nutrients are never "absent".

If you are like Miss Jiu, who is lazy, wants nutrition and is afraid of getting fat, then you should learn how to mix a nutritious breakfast quickly and well.

How to eat nutritious breakfast? Pay attention to the WeChat signal paireliang expert weight loss nutritionist tells you

1. Reasonable nutrition mix

Eat breakfast to get enough energy and nutrients. Adequate energy replenishment can make us energetic and improve work efficiency. The body's energy mainly comes from carbohydrates, fat and protein. Measuring the intake ratio of these three nutrients is the first lesson we need to learn. The "Dietary Guidelines for China Residents" recommends that the energy supply ratio of protein, fat and carbohydrates for breakfast is close to 1: 0.7: 5 is reasonable.

2. More types of food

Every day, fried dough sticks and soy milk cannot satisfy the nutrition of breakfast. Eat breakfast with a "flower heart" and have more types of food. It is best to change things frequently. Breakfast should include grains, animal foods (meat, eggs), milk and dairy products, vegetables and fruits. Grain is the main ingredient, supplemented by eggs and milk. Carbohydrates are preferred from coarse grains such as oats, barley, brown rice, beans, and rye.

3. Not afraid of eating too much breakfast

If you are afraid of getting fat and think about eating breakfast every day, you don't have to. Because, after breakfast, we will have a day of work, and all the calories we consume for breakfast will become exhausted. As for the specific amount of calories to consume, the China Nutrition Society recommends that adults consume about 700 calories for breakfast. But everyone's situation is different, and everyone can make appropriate adjustments according to their own situation.

4. The best eating time for breakfast pay attention to the WeChat signal paireliang expert weight loss nutritionist tells you

In order to save time, many people buy breakfast and eat it at the company. Between the time you wake up and the time you eat breakfast, your stomach endured hunger for a long time. Long-term hunger can lead to excessive secretion of gastric acid, affecting gastrointestinal health. It is recommended to eat breakfast half an hour after getting up. The time is about 6:30 to 8:30.

What is good for nutritious breakfast?

What to eat for nutritious breakfast? Miss Jiu, who only knows how to make dog food, has limited power to say, so I called in "reinforcements".

Teacher Zhang Yu pays special attention to breakfast nutrition. Miss Nine, who has zero cooking skills, often consults her, and she shares generously. This time, Xiaobian will bring you some of her daily breakfast recipes.

recipes

Bread + coarse grains porridge + walnuts + almonds + pineapple + boiled eggs + boiled broccoli in water

Recipe 2

Rolls + sweet potatoes + soy milk (black beans, soybeans, wheat kernels, millet, flaxseed powder)+ cucumber + pistachios + dragon fruit

Recipe 3

Green onion pancakes + boiled eggs + millet porridge + flaxseed powder + roasted sweet potatoes + cold beans + pistachios + boiled broccoli

Recipe 4

Steamed buns + cold beans + sweet potatoes + red bean oatmeal lotus seed porridge + flaxseed powder + orange

Recipe 5 Focus on WeChat signal paireliang weight loss nutritionist fitness coach teaches you scientific weight loss for free

Vegetable rolls + millet wolfberry porridge + cold onion and carrot + vegetarian stir-fried green pepper + green persimmon + dried apples + walnuts

Recipe 6

Salad onion and cucumber + boiled bean sprouts + chopped green onion cake + fruit and vegetable juice

Recipe 7

Ingredients: Beef, boiled eggs, green vegetables, sea rice, chopped green onion, green vegetables

Practice: Soak the rice noodles in advance, add green vegetables and sea rice in water, boil, add boiled eggs, chopped green onion, and add seasoning to season.

Recipe 8

Fried rice (rice, mushrooms, onions, cabbage, eggs, beef)+ seaweed soup (seaweed, tofu, tomatoes, coriander)+ roasted sweet potatoes + dragon fruit + walnuts

Careful observers should notice that nutritionists often put one food, flaxseed powder, in the breakfast made by dietitians. What is so good about flaxseed powder? Why do nutritionists eat it every day? The nutritionist told Miss Jiu that the vegetable oils we eat daily such as soybean oil, corn oil, and peanut oil are mainly composed of n-6 fatty acids, and the content of n-3 unsaturated fatty acids is low. Such unbalanced nutritional ratios can easily lead to chronic diseases. Flaxseed powder is rich in n-3 fatty acids needed by the human body, which just makes up for this shortcoming.

Flaxseed powder can lose weight, improve kidney function, help heart health, lower cholesterol, protect vision and other effects. It works with milk to supplement a variety of nutrients such as high-quality protein, essential fatty acids, calcium and dietary fiber. Adding a spoonful of flaxseed powder to breakfast can add nutritional points!

The nutritionist's private breakfast recipes have been picked up by the editor. What are you waiting for? Starting tomorrow, don't let up for the first meal you wake up every day!

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