Dietary foods suitable for weight loss in the morning include soy milk meal, corn meal, fruit and vegetable meal, milk meal and miso vegetable meal.
One, soy milk meal
Material: Soybean milk
Soybean milk and other main food, are a good choice.
Practice: In fact, it is very simple to make soy milk. Buy a soymilk machine. Soak the soymilk the night before. Put up the soybeans in the soybean milk machine in the morning. It takes only 15 minutes. A hot bowl of hot milk is just fine, except soy beans. You can also add black beans, red beans, nutrition and beauty.
Tips: This breakfast has the most Chinese characteristics, the benefits of drinking soy milk for women, can prevent gynecological diseases, soy milk is a vegetable protein, carbohydrates and protein foods are all, nutritious.
Second, corn meal
Material: 2 tablespoons corn flour, 1 spoon of milk, 1 spoonful of cereal
This corn-based healthy and nutritious breakfast is convenient and simple.
Practices: The material can be brewed with boiling water, if you feel that you are not enough, you can cook a fresh corn the night before, microwave the next morning, with corn soup.
Tips: Corn contains a large amount of dietary fiber, which is a health care product in coarse grains. It is beneficial to the promotion of human digestion. Corn is also a staple food, rich in nutrients, and it is not easy to absorb the glycogen, which is very conducive to weight loss.
Third, fruit and vegetable meal
Material: Vegetable Juice, Omelette Sandwich
A simple meal of fruits and vegetables for breakfast will satisfy your daily vitamin needs.
Practice: Use non-stick pan fried eggs (no need to put edible oil), then take two slices of whole wheat bread, add ham, lettuce and skim salad dressing according to personal taste, and mix fruit juice with seasonal fruits.
Tips: Fresh orange carrot juice, melon apple juice, pure kiwi fruit juice, pure cucumber juice will be a good choice to help excrete toxins and enhance metabolism.
Fourth, milk meal
Material: Milk, soda crackers
This breakfast is based on Western style milk. Westerners do not forget to have a cup of milk for breakfast. Milk is rich in calcium, vitamin D, etc., including all amino acids required for human growth and development. The digestibility can be as high as 98%. Unmatched by other foods.
Practice: Supermarket milk can be bought directly from cold drinks, heating is also very convenient. Fresh milk needs to be boiled for five minutes to ensure the bacteria are killed. The correct order of breakfast is to eat soda crackers, drink milk, and do not drink milk on an empty stomach.
Tips: The best choice is skimmed milk. The heat of skimmed milk is relatively low.
V. Miso vegetable meal
Material: Miso vegetable bean curd soup, 2 hand roll sushi.
This breakfast is more Japanese, and the Japanese are both lighter and lighter. This is a big reason for their relationship with their eating habits. Drink some soup in the morning and have a full day of spirit.
Method: Add vegetables to tofu to boil and add Japanese-style miso sauce. The ingredients of sushi are not eaten until overnight, so hand-rolled sushi can be purchased the day before in a Japanese restaurant or supermarket, or it can be done the night before. it is good.
Tips: This breakfast is multi-fiber, low-calorie, miso is a Japanese home-made soybean sauce, rich in protein, low fat, suitable for long-term consumption.
Weight loss breakfast week recipe
Monday: Yoghurt + Almond Bar
When you don’t want to have breakfast, imagine in the mirror: If you do not eat breakfast this morning, you will surely overeat at noon. For a long time... When a big fat pig comes out in front of your mirror, you regret it! So, if you are rushing to work on a hurry Monday, bring some convenient foods, such as low-fat or non-fat yogurt, with some slivers of almonds on top. If you reserve food in advance at home, you have no excuses. Complained that 'it was too late' to have breakfast.
Tuesday: Whole Wheat Toast + Juice + Yogurt
Did you know that if you don’t feel hungry when you wake up early, you can use some training to bring up your appetite in the morning. Start with something lighter in taste, such as salty cookies. You can add a whole meal of toast afterwards. Then, try applying a layer of peanut butter or almond paste to the toast. Next, add fruit or a small glass of 100% juice, and finally a cup of soy milk. Unconsciously, you will wake up and hungry. coming.
Wednesday: Breakfast lunch
Make a quick and healthy breakfast lunch. Put a whole wheat tortilla in the lunch box, plus one egg (more healthy way is to eat egg white, of course this is wasteful). Vegetables can be added with radish and Spinach. If you like, you can add a thick layer of ketchup to the top of the tortilla. Sprinkle with low-fat cheese as a decoration.
Thursday: Canned fruit + cereal + seeds
Did you have breakfast at your desk or on your desk? If so, clean up the doughnuts inside the drawers. Replace with some healthy snacks, if you can canned fruits (preferably canned with natural fruit juices) , such as canned pineapple pulp soaked in pineapple juice, dried figs, dried plums, a few packets of ready-to-eat cereal, mini whole wheat foods, fresh nuts or seeds.
Friday: Low-fat cheese + banana + natural juice
If you drive to work, you will have enough time to eat a healthy breakfast. Between going out, throw the following into your bag: Low-fat cheese, a banana, a small can of 100% natural juice (4 Ounces or so) A small bag of whole wheat biscuits.
Saturday: Jam Waffles + Broken Walnuts
Prepare a delicious and healthy breakfast! Put a glass of frozen blueberry in the microwave for 1 minute, and put two frozen whole wheat waffles in the toaster. Ready to heat the blueberry Jam and juice are poured on waffles and sprinkled with a tablespoon of chopped walnuts. This breakfast is very convenient to do, and it is full of food and nutritious, sure enough to satisfy you.
Sunday: Milk Coffee + Fruit
On a relaxing Sunday, don't sleep until midday and save the breakfast. It's better to eat a little or to have something to drink than to get a good meal, but it's best to choose a balanced food. If your breakfast Just a cup of milk coffee, then you can add a few slices of fresh fruit and a whole wheat cereal.
Quality breakfast has 4 bogey
1. Avoid breakfast eat fritters
Compared to westernized 'milk plus eggs', the Chinese traditional 'fry and soymilk' is undoubtedly loved by more people, but the consumption of 'fry sticks and soymilk' is not conducive to health.
It is not always good to eat fried dough sticks. Usually, when you make fritters, you must add a small amount of alum and soda. Alum is a kind of inorganic material containing aluminum, and eating fritters will lead to more aluminum content in the human body. Although the aluminum in the human body is large Some can be excreted through the digestive tract and the kidneys, but still a small part will accumulate in the brain, spleen, kidney, muscle, and bones. Increased levels of aluminum in the brain will lead to premature aging, dementia, mental retardation, etc. Too much aluminum will disturb calcium, phosphorus metabolism, cause the decline of renal protease activity. Eat 4 fritters every day, add 40 mg of aluminum intake, the amount of accumulated over the day will be very alarming. Therefore, fritters should not eat, eat , especially the elderly.
2. Avoid breakfast eat dry food
In the early morning, people’s gastrointestinal function has not yet been changed by night
The restrained form returned to the happy state, digestion is weak, and eating dry food at this time is not conducive to digestion. At the same time, people squat through the night and consume a lot of water, so they should be replenished promptly. Therefore, breakfast should be used with dry or thin foods or only dilute.
3. Avoid eating instant noodles
Breakfast is one of the most intense energy sources in the human body during the day. Therefore, we must pay attention to balancing nutrients. In addition to containing large amounts of sugars, instant noodles, such as protein, vitamins and minerals, are all lacking or extremely small. Often, instant noodles are convenient when it comes to breakfast, but it is convenient. For a long period of time, imbalance of nutrients can easily lead to gastrointestinal digestion and dysfunction, and even induce stomach problems.
4. Avoid drinking cold drinks
I remember for some time that the idea of having a cup of fruit and vegetable juice for breakfast was very popular. Jane had to drink a glass of fruit and vegetable juice in the morning. Just to note that the fruit and vegetable juice is good, but not any juice can be consumed at breakfast. Normally Cold, vegetable and fruit juices such as cucumbers and watermelons should be avoided at breakfast as much as possible. In addition, drink iced coffee, ice juice, iced tea, ice milk, etc.
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