It was getting cold, time from the autumn of the winter ahead. Shorter exposure time, people more eager for the morning warm bed. With the end of the year approaching, busy work will rise during the day and worry about busy, lack of sleep at night, get up early is easy to feel a lack of energy. At this time, poor appetite, people are lazy move, breakfast is often the quantity and quality will decline.
How to eat it for breakfast the fall? Let us talk about the requirements for breakfast, as if still quite
challenging:
To food groups for a comprehensive, starchy staple food, is necessary; milk, eggs, meat, beans, at least the same; fruits and vegetables at least as to slightly warm as well, at least not too cold, so as not to stimulate the morning had not yet fully awake gastrointestinal. If more can be incorporated into nuts or seeds, quality is exemplary, because the nuts of autumn seasonal food, but also help fight "Qiuzao."
Second, high-nutrient-density, small size and nutrient content.
Third, delicious breakfast, had not strongly stimulate the appetite;
Four have a high satiety, not to the 10 points to feel hunger;
Fifth, fast and convenient, you can eat within 15 minutes of his mouth ... ...
Many people probably shook his head, so the harsh conditions and can really do that? The answer is yes, the key is selected ingredients and cooking methods. Breakfast served to you here three cases, for friends as a reference, add.
Whole-wheat almond sandwich package
Ingredients: 1 whole wheat bread; almonds 1 (25 grams); hot milk 1 cup of about 200 grams; lettuce 2 slices, half a teaspoon of salad dressing
Practices:
Whole wheat bread cut into 1 4; pan coated with a small amount of olive oil, turn a small fire, put bread baking sheet for drying Hong (also available with a toaster, bread slice by small, to reduce the fire.)
2 while the milk poured into a cup, put in the microwave for 1 minute high-hot (up to 40 degrees, with no hot or stop);
3 bread pieces upside down, while the chopped almonds (or chopped standby overnight), washed lettuce leaves to the water control;
4 bread pieces out, one side coated with a little salad dressing (must be less!), Folders, and almonds into the lettuce, make a sandwich;
5 to the hot milk to eat two sandwiches.Description:
1 almonds are rich in dietary fiber, potassium, magnesium, calcium, iron, zinc and other minerals, vitamin E and vitamin B2 particularly rich. Research confirmed that not only has good sense of satiety, the daily consumption of a rise in blood sugar can also help control and reduce risk of heart disease, improve the intestinal flora, many advantages. Also, almonds have a good moisturizing effect, fall food help prevent constipation and dry skin. The most important thing is that it really was delicious.
2 whole wheat bread nutritional value is much higher than white bread, but significantly slower rate of rise in blood sugar. Not suitable for people with diabetes to eat white bread, not even a little bran to eat something more than decorative fake but still soft and delicate, "whole wheat bread." Must pay attention to the color uneven yellowish, dense bran and not the rule is true whole wheat bread, you can buy more and put the freezer freeze up in the morning out, microwave 90 seconds to thaw the recovery of fresh soft.
3 can use other foods containing whole grains instead of whole wheat bread, such as rye bread, cakes and other grains.
4 If you are young, or young and healthy, it is recommended together with an egg and half a whole wheat bread, chopped boiled egg after which folder to the bread pieces, sprinkle a little salt and pepper is very delicious.
Five pairs of milk intolerance who have suggested the milk into milk. Buy almonds can be replaced with other nuts.
Adapt to the crowd: high blood sugar, high cholesterol, high blood pressure people, the need to control weight, all healthy people, ovo vegetarians
Not meet the population: patients with acute diarrhea, almond allergy, gluten intolerance for those who milk intolerance
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