How to eat breakfast, can it be delicious without getting fat?

Many people skip breakfast in order to sleep late, so they can't get enough nutrition. In fact, breakfast can be very simple, and the most important thing is that breakfast cannot be saved. There is a saying that breakfast should be eaten well, lunch should be full, and dinner should be eaten less. So, do you know how to eat breakfast? Are you full and not fat?

Three principles of eating breakfast:

First, we should have a rich variety, a balanced diet and comprehensive nutrition;

Second, there must be carbohydrates to supplement enough energy;

Third, vitamins must be supplemented. Vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest.

Drink water before breakfast. After a night's sleep, people consume a lot of water and nutrition from urine, skin and breathing, and they are in a state of physiological water shortage after getting up for breakfast. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. But don't drink more water before breakfast.

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 insufficient for lunch and dinner, such as energy and vitamin B 1, breakfast should be appropriately increased. And the thickness is matched, so that the composition ratio of the eight essential amino acids in the food protein is more balanced and the nutrition is complementary.

Formula 1

Buy: steamed bread, soybean milk, dried bean curd, salted duck eggs, fresh orange.

Production: Heat two steamed buns, cut salted duck eggs in half, eat half, put 50g of dried bean curd on a plate, cut fresh oranges and serve with 250ml of soybean milk.

Recipe 2

Buy: Sandwich bread, dental floss, peanut butter, breakfast milk, tomatoes.

Making: Take two pieces of sandwich bread, one is coated with a spoonful of peanut butter, the other is coated with about 20 grams of meat floss, and a tomato slice is added in the middle. The consumption of milk is 250 ml.