25 Healthy Breakfast Ideas that Only 14% People Adopt (2019)

No. 1 Breakfast Idea (What to Eat)

As the saying goes: "Breakfast should be taken well, lunch should be full, and dinner should be eaten less." Why is this happened? Whenever we have eaten, after about 4 hours, the food is absorbed through the digestion in the body and will be completely emptied. Therefore, in order to continuously replenish the body, it is necessary to arrange a meal 4 to 6 hours. In the morning, when we go through 8 hours of sleep, we will feel special spirits. Natural morning work and learning efficiency are higher than in the afternoon. However, many people "omit" the breakfast in order to catch up. In fact, this is a very unwise choice. Without breakfast, the efficiency of work and study will drop. Our stomach is like a bag for food processing. The food we eat must go through the stomach and digest it. When there is no food in the stomach, it will feel stomach pain for a long time, and if there is no food to supply energy, there will often be dizziness, weakness, palpitation, and cold sweat. In addition, if you do not eat breakfast in the morning, there are only two meals a day. In this way, the time on an empty stomach will become longer, and the amount of food per meal will increase, so that the digestion and absorption function of the stomach will be enhanced, and the food that is eaten will be completely absorbed. This is how Japanese sumo athletes increase their weight. Therefore, people who do not eat breakfast are also prone to gain weight. So breakfast must be full to keep the body healthy.

Fast food BreakFast Burger King

“Do not eat fast Foods, it is not good for health.” Many urban young people are already familiar with this point, but many office workers are too tight for time, soda crackers, bread, etc. are the main force of daily breakfast, and they can go to work casually. Nutrient experts said that crispy soda crackers, bread and other dry foods should not be used for breakfast. Due to the consumption of one night, various digestive juices have been insufficiently secreted and healthy breakfast menu. This type of dry food is mostly in cereals and lacks high-quality protein, which can only be supplied for a short time. energy. I would also sugess to take healthy breakfast with eggs.

Breakfast is the most difficult meal to turn into fat during the day, so be sure to take the staple food healthy breakfast on the go. The amount of heat supplied by the breakfast accounts for 30% of the whole day, which is mainly supplied by the staple food. Lack of carbohydrate staple food may cause poor nutrition. To eat some starchy foods, cereals can be quickly broken down into glucose after absorption, correcting hypoglycemia after sleep. But cereals digest quickly, and after 2-3 hours, there will be hunger, and some foods rich in protein and fat, such as eggs, floss, soy products, etc., will be taken. Here You alot of healthy breakfast dishes and easy healthy breakfast recipes will be introduced in the end.

Three principles of eating breakfast:

First, there must be a rich variety of varieties, a balanced diet, comprehensive nutrition;

Second, there must be carbohydrates to supplement enough energy;

Third, vitamins must be added, which is an important nutrient that cannot be ignored, and the absorption rate of breakfast intake is the highest.

Drink water before breakfast. After a night of sleep, people consume a lot of water and nutrients from urine, skin and breath. After getting up, they are in a physiological state of water shortage. If you only eat regular breakfast, you can't add physiological water shortage. Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500-800 ml of warm boiled water, can not only add water after a night of loss, but also can clean the intestines. But do not drink more water before eating breakfast. Also We want to talk about healthy breakfast indian which is much more good for health.

The amount of various nutrients in the breakfast recipe should generally account for about 30% of the supply throughout the day. Among them, for the nutrients that may be insufficiently supplied in the middle and the afternoon, such as energy, vitamin B1, etc., the breakfast should be increased in moderation. And the combination of thickness and fineness makes the proportion of the eight essential amino acids in the food protein more balanced and complementary.

How Much to Eat?

This depends on your age, amount of activity and health. A growing young man or pregnant woman can have a full breakfast, such as bread, eggs or meat, juice and milk. Adults only eat bread, taro, skimmed milk, fresh fruit or juice. Eggs are very nutritious foods. In order to avoid getting too much cholesterol, an average of 3 eggs per week is enough. If you like to eat meat such as salted pork or intestines, high-saturated fatty acids, occasionally, it is not bad.

Breakfast should not be the same every day, and there is no need to stick to the rules. In the morning, eat the leftovers of the first night, eat yogurt and fruit, eat fried rice and noodles.

Chinese breakfast, whether it is porridge and pickles, or soy milk cake fritters, is not ideal for nutrition. If you like porridge, you can add millet or red beans to cook, the concentration can not be too thin. This can increase the amount of protein, minerals and cellulose. In addition to appetizers, such as pickles, there are too many sodium salts, no good, should be added meat floss, eggs, pine eggs, salted duck eggs and the like, or peanuts, dried tofu, etc., can also increase protein. If there are still gaps in the stomach, you can add fruit. If you like to eat soy milk cake fritters, you can also add eggs, or the leftovers of the first day, fish, meat, vegetables. Finally, the end of the fruit, the most ideal. We should also take into look to healthy breakfast for kids. 

As the saying goes, breakfast should be good, lunch should be full, and dinner should be eaten less. Nutrition experts point out that eating a nutritious breakfast every day is very important for your health. In order to let the people eat a rest assured breakfast, the country has proposed a “safe breakfast project” for healthy and nutritious breakfast, which has been promoted in more than 10 cities including Beijing, Shanghai, Jinan and Nanning.

Of course, the choice of breakfast can be rich and varied, as long as you meet the three "necessary" principles, you can also use your ingenuity to make a simple and nutritious breakfast.

1. Milk + vegetable/ meat package :

Vegetables: yogurt is rich in lactic acid bacteria, and the contribution to the human body is even greater than milk. However, yogurt can not be served on an empty stomach in the morning. It is best to eat it with buns and steamed buns. If it is a vegetarian package such as a mushroom dish, the nutrition is relatively complete; if you like to eat meat, you must add some vegetables, fruits, or replace it with vegetable juice and fruit juice, preferably freshly squeezed.

2. Yangbao eight-treasure porridge:

 If there are conditions for female white-collar workers, they can make eight-treasure porridge the night before, and put rice, red beans, peanuts, hazelnuts, etc., and eat hot the next morning, convenient and beautiful.

3. Lowering blood sugar milk cereal:

Put the cereal first with boiling water, then add milk. This combination is more suitable for people with high blood sugar or genetic inheritance.

Spring is the season of strong growth and development of children. Many children eat lunch at school, and the richness is difficult to guarantee, so the role of breakfast is especially important. Experts appeal that it is best for all parents to be diligent and get up early for a quarter of an hour to prepare a rich, nutritious breakfast for your child, so that he can “pull up with the wind”.

 SOME HOME MADE BREAKFAST IDEAS:

1. Whole wheat bread :

Many people are used to choosing bread for breakfast, because it is easy to buy anywhere, but the healthiest bread in the bread is the best choice. Most other breads contain yeast, which can cause too much stomach acid and is harmful to people with bad stomach. Whole-wheat bread contains a lot of vitamins, cellulose and minerals. The coarse grains are good for the health of the human body, and they will not gain weight when they eat more. Instead, they can promote the discharge of toxins from the body and are more conducive to human health.

  

2. Eggs

According to the American College of Nutrition, women who add a little protein to breakfast can stay hunger for four hours more than those who eat breakfast without protein. Eating eggs can supplement protein, and the protein portion of eggs contains a lot of protein. Eat eggs must be cooked, because there are bacteria in raw eggs, and eggs should not be eaten. Because eggs are both high-protein and high-cholesterol foods, people with poor biliary function must pay attention to eating less. 3, banana In a busy living environment, people often do not pay attention to breakfast nutrition, casually eat and perfuse the past, in fact, want to eat healthy breakfast and do not want to trouble, why not eat a banana. Bananas contain almost all of the vitamins and minerals, so a wide variety of nutrients can be easily taken from bananas. And bananas contain a lot of potassium and magnesium, potassium can prevent blood pressure rise and long feces; and magnesium has the effect of eliminating fatigue. It can maintain energy for a long time and support the work consumption in the morning.

4, Yogurt

The morning time is always very urgent and it is impossible to do too much. If you want to improve your nutrition, you may want to have a cup of yogurt after you have enough carbohydrates. Because yoghurt is fermented from pure milk, in addition to retaining all the nutrients of fresh milk, lactic acid bacteria can also produce a variety of vitamins necessary for human nutrition during fermentation, such as vitamin B1, vitamin B2, vitamin B6, and vitamin B12. Wait. It has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, and promoting intestinal peristalsis, which is conducive to laxative.

5. Strawberry

Strawberry is rich in nutrients and contains fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C is very rich in content, each 100 grams of strawberries contain vitamin C 60 mg, can activate cells, have a tonic effect on the stomach. The carotene contained in the strawberry is an important substance for the synthesis of vitamin A, and has the function of improving eyesight and nourishing the liver. Strawberry also contains pectin and rich dietary fiber, which can help digestion and smooth stool.

6. Spinach

We women should know clearly that spinach is a sacred object in women's food. Its stems and leaves are soft, smooth and delicious, rich in vitamin C, carotene, protein, and iron, calcium, phosphorus and other minerals. It has anti-aging and promotes cell proliferation, which can activate brain function and enhance youthful vitality. Moreover, spinach contains magnesium, a mineral that women are more likely to lack. If women consume less than 280 mg of magnesium per day, they will feel tired. The role of magnesium in the human body is to convert carbohydrates in muscle into usable energy. 7, cooked meat As we all know, carnivorous meat can provide high-quality protein and high-energy fat, among which there are certain vitamins and minerals, which are inseparable from the healthy growth, mental development and physical durability of our body. Moreover, when the raw meat is cooked, some flavoring substances are dissolved. These flavoring substances are extracts, which can promote appetite and increase the secretion of the digestive juice, and are beneficial to the digestion and absorption of the ingestion by the stomach.

The three types of food that should not be eaten in the morning

1. Avoid drinking a lot of cold drinks: too much temperature difference will strongly stimulate the gastrointestinal tract, leading to sudden contracture. It also has a greater impact on women's health.2. Avoid eating bananas on an empty stomach: In addition to the potassium that helps sleep, bananas also contain a lot of magnesium. If eaten on an empty stomach, the amount of magnesium in the blood will suddenly increase, and magnesium is one of the sensitive elements that affect heart function. .3. Avoid eating pineapple on an empty stomach: Pineapple contains strong enzymes. Eating on an empty stomach can hurt the stomach. Its nutrients must be better absorbed after eating.Tip: Don't drink vinegar or garlic on an empty stomach in the morning. Drinking vinegar on an empty stomach can cause too much stomach acid and hurt the stomach; and allicin can cause irritation to the gastric mucosa and intestinal wall, causing stomach cramps.

It is necessary to pay attention to both personal and physiological characteristics, but also to consider each person's appetite interest and taste hobbies, preferably hot porridge, hot oatmeal, hot soy milk, hot milk, hot coffee and hot tea, avoid drinking iced coffee, iced black tea , iced fruit juice, etc., fried foods should be eaten less.

Many people have a habit of eating only steamed bread, fried food, and soy milk. Although the above foods are rich in carbohydrates, protein and fat, they are all acidic foods. If acidic foods are excessive in the diet, it is easy to cause blood to be acidic, causing physiological acid-base balance disorders in the body, and calcium deficiency can often occur. Therefore, if you can eat vegetables and fruits containing alkaline substances, you can achieve a balanced acid-base balance and nutrient balance. With a light, balanced nutrition, energy not too high, and plenty of water, the basic breakfast and meal can be combined

The breakfasts of European and American people are divided into continental breakfast (English: Continental breakfast), British and Irish breakfast, American breakfast (English breakfast).

Continental breakfast

The concept comes from England and is the way English is spoken in the English-speaking countries of the British in the English context. But in fact, the continental breakfasts vary widely, so the concept of a continental breakfast does not cover breakfast in all continental European countries.

The term “Continental Breakfast” is defined as a “simple breakfast” over time, so in the western restaurants of many star hotels, the “Continental Breakfast” in the recipe is referred to. The concept is a simple breakfast that only serves coffee, tea, milk, butter, jam, bread and juice. This type of breakfast does not include cereal porridge, meat, sausages and eggs. In the star hotel, the American breakfast is set to coffee

The meaning of "complex breakfast" is also called "full breakfast". British and Irish breakfasts are only popular in England, Ireland and Wales because of the special food content.

Since cereal porridge (grain porridge cooked with milk, white boiled or soaked) is highly regarded as a health food, cereal porridge is widely consumed in continental breakfasts.

Among the star hotels, the continental breakfast includes: coffee or tea, butter, jam, bread and juice. Among the breads, there are Belgian waffles, Danish sweet bread, French croissants, English buns, German salted bread, and bread slices.

The breakfasts in the continental European countries also have their own characteristics. Introduce one by one below:

1) German breakfast:

Standard configuration: coffee, bread, eggs (boiled eggs), sausage, ham, bacon.

Hotels in Germany and Austria can also provide "bedside breakfast", which is similar to the breakfast in the restaurant.

The breakfasts in Europe and America are somewhat similar. There is not much difference in Germany. I have time to go to the cafeteria, but it is more expensive in Salty bread

Eat more at home, jam bread (more salty bread), fried eggs, coffee, juice, vegetable salad, fruit salad. There are a lot of meat, sausage or bacon on the table, and the taste is heavy.

2) French breakfast:
There is a cappuccino-like coffee café au lait, hot chocolate, French bread stick slices, croissants, and a traditional bread called pains aux raisins, a sweet bread roll with raisins.

3) Italian breakfast: drink latte, cappuccino, bread and rolls. Italians also love to gather in a coffee shop for breakfast, so the coffee shop becomes a social place for people.

English breakfast

In addition to the usual coffee, milk, bread, eggs, bacon and sausage, the traditional English-style breakfast also has a stewed belly (haggis, stewed with pork liver and lungs), black pudding (black pig) Sausages made of blood, oatmeal, spices), white pudding (sausages made with pork, animal oil, oatmeal), potato scones, stewed soy beans. The English-style breakfast is large and complex, and the calories are too high. Therefore, the British government advocates the concept of healthy eating. Many people give up the traditional breakfast program and switch to a simple and healthy breakfast.

American breakfast

The United States is an immigrant country, so the American breakfast brings together the essence of breakfast in European countries. The content is called "complex breakfast" or "full breakfast".

American breakfast, in addition to the same items as continental breakfast, such as coffee or tea, butter, jam, bread and juice, also includes boiled soy beans in English-style breakfast, sausages in German breakfast, cereals, cereal porridge Foods such as eggs, meat, and meat.

Oatmeal: Generally refers to the pre-cooked puffed cereals, including: wheat silk, whole wheat, corn flakes, oatmeal and so on. When eating, just mix the cereal with milk (hot and cold), or mix the cereal with fruit and yogurt, and serve with a little stirring.

Cereal porridge: generally refers to the oatmeal that needs to be cooked, such as oatmeal, which must be boiled, and then pour some fresh milk into the pan.

Egg foods include:

1) Boiled eggs: cooked with skinned eggs.

2) Shuibo egg: knock the egg shell open and let the whole egg moor in boiling water

3) Yellow fried poached egg

4) Butter fried eggs

5) Egg roll: Break the egg, just like the egg in the Chinese food, spread it into the hot oil pan, spread it into the egg cake, add the various pieces of cheese, mushrooms, onions, green peppers, tomatoes, etc., and then put The omelet is rolled up and pressed slightly into a roll.

The meat is mainly ham and bacon.

Chinese breakfast

Standard configuration: soy milk, fritters, alfalfa, steamed buns, pancakes (north); river flour, burnt wheat (south).

Chinese breakfast is simple in the north, but it is already very rich. We eat more delicious. There are local characteristics, buns and soy milk are popular throughout the country, and southerners have the habit of eating morning tea. There are also places where people often eat noodles, various kinds of river powder, rice noodles, the taste is relatively heavy, hot and sour or spicy.

Thai breakfast have the shadow of southern China Standard configuration: Thai rice noodles

When traveling to Thailand, you can only eat star breakfast at the hotel. The more upscale hotels, the more similar the breakfast, the bread, fruit, juice and so on. The breakfast that Thai people often eat is the beef rice noodles in the small stalls. There is a special viscous juice that is delicious after pouring. There are also people who like to eat soup rice in the morning, which is mixed with pickles and peanuts, which is closer to the taste of southern Fujian.

Japanese breakfast

Standard configuration: milk, rice, pickles and miso soup

Japan proposed that "a cup of milk is strong and a nation", so their national height has grown a lot. Nutrition-oriented Japanese breakfast also has two ways to eat, the traditional type will eat some rice, with pickles and soup. Busy office workers often eat two slices of bread, drink some milk, and havetily rushed when they don't have time to prepare.

Vietnamese breakfast

The common people generally eat a variety of snacks with local characteristics such as: beef river powder, beef pig feet rice noodles and so on. Vietnamese sandwiches are very popular among college students because they are convenient to carry, and the drinks are generally coffee and soy milk. A variety of breakfast packages are usually available at the coffee shop.

Other breakfast

1. Huevos Motuleos

Huevos Motuleos is one of the most respected dishes of Mexicans. This breakfast originated in the Yucatan Peninsula and consists of tortillas (two eggs), tomatoes, ham, peas, plátanos maduros, queso fresco, usually accompanied by black beans.

2. Platos Típicos

Platos Típicos is a typical breakfast in El Salvador, made up of Salvador's iconic foods, including fried plantains, casamiento (onion sauce with black bean rice) and salsa.

3. Moroccan Taji Pot

The Moroccan Taji pot is a slow-cooking dish, mainly made from lamb and a lot of traditional spices and condiments. The name "Taji" comes from the clay pot used in stewing. Normally, the rest of the Taji pot will be left until the next day and continue to be served for breakfast.

4. Fulmedames

Ful Medames is a traditional Egyptian breakfast made from simmered broad beans (partial or whole boiled) with olive oil, parsley, onion, garlic and lemon juice, usually with bread Eat together.

5.Khichdi

Khichdi is a standard Indian breakfast, specifically a mixture of rice, lentils and peppers. This breakfast has been extensively refurbished in Pakistan, northern India and Bangladesh. Normally, people will eat fried eggplant, oil-based pickles and yoghurt while eating Khichdi.

 6. Apam

In Sri Lanka and southwestern India, appam is a popular breakfast for locals. In the picture, the bowl-shaped pancakes are made of rice flour, which can be served with chili sauce, honey or coconut cream, or a fried egg.

7. Natto miso soup with rice

Natto miso soup is a traditional Japanese breakfast. The main ingredients are natto (fermented soybeans) and rice, accompanied by different types of miso soup. When enjoying this breakfast, the Japanese usually drink a cup of green tea.

8. Nasi Lemak

Nasi Lemak is considered by the Malaysians as “national rice” and is made from coconut rice, cucumber, anchovies, roasted peanuts, boiled eggs and chili sauce. Banana leaves, newspapers or kraft paper can be used to hold Nasi Lemak.

9. Tarhana, Turkey In Turkey, tarhana is made by fermenting and drying flour, yogurt and vegetables. They are often made into thick soups that can be used for breakfast, lunch and dinner. 10. Burrworth sausage Boerewors (meaning farmhouse sausages) is a traditional breakfast food made from ground beef with seasonings and fatty meats. Like fried ostrich eggs, they are often served on breakfast tables in Botswana, Namibia, Lesotho, Zimbabwe and South Africa.