Introduction: Breakfast is the most important meal of the day. A proper breakfast can make the morning more productive and improve work efficiency. The plan for the day is made in the morning, and this "morning" largely depends on the quality of the breakfast.
The "Golden" Meal
1. Generally, it is most suitable to eat breakfast 30 minutes after getting up and moving around, as this is when people's appetite is the strongest. Breakfast should not only pay attention to quantity but also quality. For adults, the main course portion should be between 150-200 grams, and the calorie count should be around 700 kcal. The following meal is "golden" in terms of calories and nutrition:
Minced vegetable porridge, bean paste bun, celery with dried tofu.
Minced vegetable porridge: Japonica rice, glutinous rice, minced meat, spinach, carrot.
Bean paste bun: Flour, red bean paste, preserved fruits, lard.
Celery with dried tofu: Celery, shredded dried tofu, shredded water bamboo, mushrooms.
Korean-style chicken porridge
The Most Balanced Breakfast
Typically, the various nutrients in breakfast should account for 25-30% of the daily supply. A nutritious breakfast should consist of a staple food (usually a grain-based dish), a cold dish, and a porridge. It would be even better to supplement with fruit after the meal for more vitamins.
Milk and fruit pudding, fresh meat green glutinous rice balls, beef and potato cubes.
Milk and fruit pudding: Milk, apple, orange, raisins.
Fresh meat green glutinous rice balls: Glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots, ham.
Beef and potato cubes: Beef, potato, carrot, bell pepper.
Curry beef and potato rice
The Healthiest Breakfast
When preparing breakfast, it's important to combine the characteristics of the ingredients with personal taste, and of course, make it look beautiful. Avoid overcooking food to its loss of nutritional value. More importantly, avoid fried foods and try to eat them as little as possible.
Century egg porridge, jam bun, pickled vegetable and minced meat.
Century egg porridge: Japonica rice, glutinous rice, century egg, celery, ham.
Jam bun: Flour, jam, walnut, milk.
Pickled vegetable and minced meat: Pickled vegetable, minced meat, potato, carrot.
Blackcurrant raisin mini buns