#头条创作挑战赛 #
Breakfast is the most important meal of the day, providing the body with enough energy and nutrients to help us stay energized and productive. Here are some recommendations for a convenient, nutritious and healthy breakfast, as well as how to pair and prepare them for you.
Breakfast recommended
1. Oatmeal
Oatmeal is a very healthy and convenient breakfast option. Oats are rich in dietary fiber and protein, which can help stabilize blood sugar and provide a feeling of fullness for a long time. You can soak oatmeal in milk or water in the evening and add some fruit, nuts or honey in the morning to add taste and nutritional value.
2. Yogurt
Yogurt is a very convenient and healthy breakfast that can help you replenish the protein and calcium your body needs. Yogurt also contains probiotics, which help maintain gut health. You can add some fruit, nuts or cereal to your yogurt to add flavor. If you want more protein, you can opt for Greek yogurt, which is higher in protein.
3. Whole wheat bread
Whole-grain bread is rich in dietary fiber and complex carbohydrates that can help stabilize blood sugar and provide a feeling of fullness for longer. You can add some eggs, vegetables, and low-fat cheese to whole-grain bread and make sandwiches to add nutritional value and taste.
4. Eggs
Eggs are a very nutritious and convenient breakfast option. Eggs contain high-quality protein and a variety of vitamins, which can help strengthen the body's immunity and increase metabolic levels. You can boil poached eggs, omelettes, or make omelettes, plus some vegetables and low-fat cheese to add texture and nutritional value.
5. Juice
Juice is a quick breakfast option. You can choose freshly squeezed juice or buy pre-packaged juice. Be aware, though, that prepackaged juices are usually higher in sugar, so it's best to choose low-sugar juices. In addition, dietary fiber is lacking in fruit juice, so it is best to eat it with other foods.
6. Milk
Milk is one of the most common drinks in breakfast. Milk is rich in calcium and vitamin D, which help maintain bone health. In addition, milk contains high-quality protein, which can help improve metabolic levels and boost immunity. You can choose low-fat milk or fat-free milk to reduce fat intake.
Breakfast pairing and preparation method
The following is the pairing and preparation method for the above breakfast, hoping to help you better enjoy a nutritious and delicious breakfast:
- oatmeal
Pairing suggestions:
- Fruits: bananas, strawberries, blueberries, apples, etc
- Nuts: walnuts, almonds, cashews, etc
- honey
How to make it:
- Pour the oatmeal into a bowl, add the milk or water and stir well.
- Cover with plastic wrap and refrigerate overnight.
- Remove from refrigerator, add the appropriate amount of fruit, nuts and honey, mix well and serve.
yoghurt
Pairing suggestions:
- Fruits: blueberries, strawberries, peaches, bananas, etc
- Nuts: almonds, walnuts, cashews, etc
- rolled oats
- To prepare a serving of yogurt, you can choose between regular yogurt or Greek yogurt.
- Add the right amount of fruit, nuts and cereal, stir well and serve.
Whole wheat bread
- Eggs: poached eggs, fried eggs, quiches, etc
- Vegetables: tomatoes, cucumbers, spinach, etc
- Low-fat cheese
- Cut a slice of whole wheat bread and bake until the surface is slightly charred.
- Prepare a serving of eggs, you can choose to boil poached eggs, omelettes, or omelettes according to your taste.
- Top the whole wheat bread with vegetables and low-fat cheese, top with the eggs and serve.
Egg
- Whole wheat bread: toast, toast, rolls, etc
- Vegetables: tomatoes, spinach, onions, etc
- Prepare a serving of eggs, with the option of boiled poached eggs, omelettes, or quiches.
fruit juice
- Bread: toast, rolls, etc
- nut
- Prepare a serving of juice with a choice of freshly squeezed juice or low-sugar prepackaged juice.
- Serve with bread, eggs, or nuts for added nutritional value and satiety.