Teach you to make 6 delicious weight-loss breakfasts
1. Why must we have breakfast?
Maybe breakfast is not the most sumptuous meal of the day, but the most important meal of the day. Why do you say this? Although night is the time to sleep and rest, the body still needs to consume energy during this time, so it will make use of reserve resources. After getting up early, your body needs to replenish breakfast to enhance energy. If you don't eat breakfast, it will be difficult for your body to enter a normal state and have full energy to complete the day's work and study. In addition, breakfast is particularly important for friends who want to lose weight. If you don't eat breakfast, you will easily overeating during lunch, making it difficult to control the calories you consume, which will affect the weight loss effect.
2. What kind of breakfast to eat is healthier
People who are increasingly concerned about health are more willing to choose foods with low fat content. Cereals have naturally become the first choice. Even from the perspective of food nutrition, coarse grains are worth promoting. For example, a bun with jam, cheese or butter and a white boiled egg are added. The preparation process is simple and time-saving, but the fat content is very high, which is about 7 times higher than the fat of cereals with milk and fruit.
3. The most popular cereal breakfast for women to lose weight
A nutritious and weight-loss breakfast must have these three things, grains, dairy products and fruits. Grains are the most important, such as black rice bread, steamed buns, eight-treasure porridge, and the most commonly eaten cereal bread. In addition, milk should be selected with low fat content, that is, low-fat milk or skimmed milk. A breakfast like this not only supplements multiple vitamins, minerals, and carbohydrates, but also avoids excess calories.
4. Supplement vitamins, folic acid, and iron for breakfast
Female friends over the age of 20 must have 50% vitamins and folic acid in breakfast, of which vitamin C and iron are the most important. But nowadays, many women don't have high iron and folic acid in their daily breakfast. If they can't get enough iron and folic acid in breakfast, supplement it at lunch and dinner. The iron content in lean meat, animal offal, millet and fennel is very high, and you can consume about 10 to 18 mg of iron per day. In addition, sufficient vitamin B can be absorbed from whole wheat bread, lean meat, fish and animal liver.
Recommended nutritious weight loss breakfast
1. Apple macaroni
Ingredients: 1/3 apple, 80 grams of macaroni, appropriate amount of carrot, appropriate amount of broccoli, appropriate amount of green bean kernels, 70 grams of lean ground meat, 60 grams of onions, ketchup, oil.
Preparation method: Boil a pot of water, add macaroni, pour the macaroni into cold boiling water after cooking, remove and drain the water. Wash the apples and carrots and cut them into small dices. Blanch the broccoli and green beans with boiling water until done. Cut the onions into shredded strips, add them into the oil pan and stir fry until fragrant, then add the prepared minced meat, stir fry until done, add all the above spare ingredients, stir fry and mix well.
2. Almond and honey oatmeal
Ingredients: 100 grams of roasted almond slices, 150 grams of oatmeal, 100 grams of dried raisins, appropriate amount of honey, appropriate amount of milk, salt.
Preparation method: Add appropriate amount of salt in clear water and bring to a boil, change to low heat, slowly add the cereals while stirring, and stir for 1 minute. Then cover the lid and take the pan off the stove. After cooling for 2 to 3 minutes, add milk, honey, almonds and raisins according to your taste.
3. Tomato pineapple juice
Ingredients: 2 tomatoes, 3 slices of pineapples, appropriate amount of white sugar.
Production method: Wash the tomatoes, remove the stalks and cut them into small pieces. Wash the pineapples and cut them into small pieces. Pour the cut tomatoes and pineapples into a juicer, add appropriate amount of white water and a small amount of sugar, stir, and finally filter out the residue to serve.
4. Black sesame brown rice porridge
Ingredients: 250 grams of brown rice, 50 grams of black sesame seeds, appropriate amount of white sugar.
Preparation method: Wash the brown rice thoroughly, add appropriate amount of water to the pan, bring it to a boil, add the brown rice, cook while stirring, and cook it over low heat for 45 minutes. Then add appropriate amount of black sesame seeds and cook for another 5 minutes, and finally add a small amount of white sugar.
5. Haima brown rice porridge
Ingredients: 80 grams of sea rice, 200 grams of brown rice, 240 grams of small ribs, appropriate amount of pepper, appropriate amount of salt.
Preparation method: Wash the brown rice in advance and soak it in clear water for 2 hours. After that, the ribs are cleaned to remove the fishy smell, and the sea rice is soaked in clear water to soften and remove impurities. Boil a pot of water, add all the ingredients prepared above into the pot, and stir while cooking into porridge. When the rice grains and ribs are soft, add appropriate amount of salt to taste, and finally add a small amount of pepper.
6. Walnut, pine nut and corn soup
Ingredients: 150g walnut kernels, 150g pine nuts, 150g corn, appropriate amount of stock, appropriate amount of rock sugar, appropriate amount of salad.
Preparation method: Put the walnut kernels and pine nuts into the pan and fry them until done, add corn and appropriate amount of rock sugar to the stock, simmer slowly over low heat, and finally sprinkle with some fried walnut kernels and pine nuts.
6 weight-loss breakfasts are recommended to everyone. Even if you need to rush, don't forget to eat breakfast. After eating breakfast, your body will have more energy and can quickly restore vitality. If you can't make a nutritious and delicious breakfast, bring two boiled eggs in white water to work, which is also full and refreshing.
>>> Weight-filling health survey wins the grand prize, 100,000 gifts are waiting for you to get