What kind of breakfast is nutritious and simple with a surge in happiness?

A physical examination a few months ago

The fox detected the "gallbladder polyp".

If this symptom develops, it will be very serious.

And can only be treated by surgery.

For now,

There are three main causes of gallbladder polyps.

First, "eating irregularly"

For example, foxes often have to work overtime until after 10:00.

Then dinner must not be eaten until 10:00.

Second, "breakfast didn't eat well."

The bile secreted at night is not effectively excreted in the gallbladder.

Third, foxes are usually "happy without meat".

This is actually a high-cholesterol diet in itself.

Since the detection of gallbladder polyps

The fox began to pay attention to the health of diet.

After months of making breakfast,

I'm going to sum up.

I'd like to share some breakfast tips with you.

The history of breakfast blood and tears of foxes

Start with cereal flakes.

Cereal slices are easy to eat for breakfast and are irregular.

Because it's hot. I think it tastes a little strange.

It's cold, isn't it? there's no happiness.

So they accumulate dust in the snack cabinet for a long time.

What's even more dusty is this 42-inch oven!

At the beginning, he was tricked into saying that the oven "buy big but not small".

You can roast a whole chicken in a big oven.

But when I bought it, I found out

Warm up for 15 minutes every day!

The whole roast chicken thing

Can I eat two or three times a year?

But the preheating is slow.

But it properly affects the experience of getting up early every day!

Viau_mai_mon@ins

There was a fox's breakfast with egg tarts.

It's not hard to do it.

Because they all have semi-finished products.

The problem is that it is neither fast (to be preheated)

Nor is it nutritious (an egg tart has as many calories as a bowl of rice).

Although happiness was OK at first.

It feels like a happy and fat house.

But it's easy to get tired of eating every day.

After a lot of blood and tears,

The fox's current breakfast is as follows:

Sandwich!

To sum up,

The fox believes that the perfect breakfast must have these conditions:

Nutrition, nutritional balance

Fast, done in 10 minutes

With a sense of happiness, learning a routine can create countless dishes and keep them fresh.

What kind of breakfast is nutritious and fast?

Take the fox's sandwich for breakfast today as an example.

The main ingredients are yogurt and peaches.

That's why it's called a yogurt peach sandwich.

Peaches are seasonal fruits.

Yogurt is Greek yogurt.

Although Greek yogurt is also available online.

But it is more economical to do it yourself (which will be introduced later)!

Only yogurt and fruit are too vegetarian after all.

It can be matched at will.

To improve the taste.

For example, add a piece of cheese or ham.

Of course, it's easiest to make sandwiches with cheese and ham.

Three minutes of the previous step is enough.

And then bake for five minutes.

If there is no sandwich machine or toaster

You can also skip it.

You can use a coffee maker and a milking machine during the baking.

Make a latte.

Even with the time of the last wash

Ten minutes a day is enough.

It's not even the time to preheat the oven in the past!

Viasocchidiary@ameblo

If you think it's too slow to make fruit

Canned fruit can also be used.

In addition, the fox also tried canned tuna.

The nutritional content is also very high.

It tastes good.

The nutrition of this meal is like this.

Although the fat content is a little high.

But the main sources are fresh milk and yogurt.

Eat less meat for dinner

The overall structure will be more balanced.

It will be lower without ham.

Skim milk is not used to make lattes.

And drink milk to supplement protein.

It's better than chicken and beef for lunch.

Eat less fat.

The point is that

This breakfast contains 27 grams of protein!

Asagohan_shacho

This is a typical Japanese breakfast.

Everyone knows whether a meal is nutritious or not.

The most important things are protein, fat and carbon water.

The balance of the three major nutrients.

But how to calculate equilibrium is a difficult problem.

Compared with Japanese dietary standards

In fact, in the official dietary guidelines for residents in China,

The intake of protein is slightly higher than Japanese standards.

The recommended protein intake for adults in Japan is 60 grams per person per day.

In China, it is 70-100 grams for men and 65-90 grams for women.

But in practice,

However, we seldom have such high-protein and low-fat foods as marine fish.

However, the intake of carbon water such as rice is much higher than that of Japan.

That's why.

Chinese people have more bamboo stems (less protein intake),

More fat people (more carbon water intake).

And like the breakfast above,

150 grams of fish can provide 30 grams of protein.

Eat two saury a day.

Or eight eggs to meet the Japanese standard.

Of course, we'll definitely eat it with it.

But it can be seen that it is not an easy task to reach the recommended quantity.

The yogurt sandwich meal on top

But it is equivalent to the protein of a fish!

How to make simple changes to improve breakfast happiness?

Viaasucafe@limia

Yogurt peach sandwiches can be replaced with yogurt strawberry sandwiches

Fruit is fine in season anyway.

2 loaves of bread with 1 small cup of yogurt (about 250ml).

The bread should be coated with cream cheese to isolate the moisture of the yogurt

For yogurt, use Greek yogurt without whey

It can be used instead of cream.

Although Greek yogurt is very expensive.

But the practice is actually very simple.

Just use the strainer provided by the soymilk machine.

Just filter the ordinary yogurt that you can lick the lid.

The mesh of the fox's filter is a little big.

If you use coffee filter paper

It can increase some output.

Then put it in the refrigerator overnight to filter out the Greek yogurt.

(it actually takes about 2-3 hours)

Viaasucafe@limia

If you can't wait,

You can wrap yogurt in coffee filter paper.

Open the kettle and press the plate evenly on it.

This can be filtered in 5-10 minutes.

The rest is whey.

Whey protein content is also very high.

You can drink it in one sip!

What, why don't you just drink yogurt?

Isn't this about making sandwiches to improve happiness?

If you mix the yogurt directly on the bread

The bread will not be crisp, affecting the taste.

And it's milk and yogurt.

How boring that breakfast is.

And foxes use Greek yogurt instead of cream.

It will be even more unhealthy if you use cream.

Viaasucafe@limia

Except for yogurt sandwiches.

Egg sandwiches are also high in protein.

But foxes have to control cholesterol.

Can't eat egg yolk.

And an egg without yolk is soulless!

Viasocchidiary@ameblo

You can also use waffle molds to make sandwiches.

You can also change a little more.

Last,

I wish you all a regular breakfast and a healthy diet.

This article is originally created by Kexi Life study Society.

Please indicate the source of the reprint.

Pay attention to the Life study Society

Learn more about proposals for good things and Japanese life

In addition, the fox recently built a healthy diet group.

Will share health information and recipe videos irregularly.

If you are interested, you can give it to the Kexi Life study Society.

Wechat sent "healthy eating group" to add group discussion.