How can breakfast be nutritious and simple to make, while also giving your sense of happiness a huge boost?

In a health checkup a few months ago,

Fox was diagnosed with "gallbladder polyps."

If this condition progresses, it can become very serious,

and the only treatment is surgery.

Currently,

there are 3 main causes of gallbladder polyps.

The first is "irregular eating habits."

For example, Fox often has to work overtime and doesn't get home until after 10 o'clock,

so dinner inevitably can't be eaten until 10 o'clock.

The second is "not eating breakfast properly."

Bile secreted at night is not effectively expelled from the gallbladder.

The third is that Fox normally "can't eat a meal without meat,"

which in itself is essentially a high-cholesterol diet.

Since being diagnosed with gallbladder polyps,

Fox began paying attention to eating healthily.

After making breakfast for several months,

Fox plans to sum things up

and share some breakfast insights with everyone.

Fox's breakfast history of blood and tears

starts with cereal flakes.

Making breakfast with cereal flakes easily leads to irregular eating.

Because if you eat them hot, the taste seems a bit strange,

and if you eat them cold, there's no sense of happiness.

So they ended up gathering dust in the snack cabinet for a long time.

Even more dust-covered is this 42-inch large oven!

Back then, Fox was persuaded that with ovens, "buy big, not small,"

since a large oven can roast a whole chicken.

But after buying it, Fox discovered

that preheating takes 15 minutes every day!

As for roasting a whole chicken,

can you even eat it two or three times a year?

But slow preheating

really does affect the experience of getting up early every day!

viau_mai_mon@ins

For a while, Fox's breakfast was egg tarts.

They're not hard to make,

since there are semi-finished products available.

The problem is they're neither quick (you need to preheat),

nor nutritious (the calories of one egg tart equal a bowl of rice).

Although at first the sense of happiness was decent,

with a bit of that happy couch-potato feeling,

eating them every day still gets tiresome easily!

After countless trials and tears,

Fox's current breakfast is:

Sandwiches!

In summary,

Fox believes a perfect breakfast should meet these conditions:

Nutritious, with a balanced nutritional composition;

Quick, done in 10 minutes;

Joyful, where learning one formula lets you create countless variations and keep things fresh.

What kind of breakfast is both nutritious and quick?

Take Fox's sandwich from today's breakfast as an example.

The main ingredients are yogurt and peach,

so it's called a yogurt peach sandwich.

Peach is a seasonal fruit,

and the yogurt is Greek yogurt.

Although Greek yogurt can also be bought online,

making it yourself saves more (we'll cover this later)!

Just yogurt and fruit is too plain, after all.

You can pair it with anything

to enhance the taste,

for example, adding a slice of cheese, ham, or whatever.

Of course, normally just using cheese and ham to make a sandwich is the simplest.

The previous step takes 3 minutes at most.

Then it needs to be toasted for 5 minutes.

If you don't have a sandwich maker or a toaster,

you can also skip this.

During toasting, you can conveniently use the coffee machine and milk frother

to make a latte.

Even including the final washing time,

"10 minutes a day is completely enough."

That's even less than the old oven's preheating time!

viasocchidiary@ameblo

If you think preparing fruit is too slow,

you can also use canned fruit.

Fox has also tried canned tuna,

which is also very nutritious

and pairs well with anything.

The nutritional composition of this meal is as follows.

Although the fat content is a bit high,

the main sources are fresh milk and yogurt.

Eat a bit less meat at dinner,

and the overall structure will be more balanced

(and it'll be lower without the ham).

For making the latte, Fox didn't use skim milk,

and drinking milk to supplement protein

is still better than supplementing with chicken or beef at lunch,

with less fat intake, right?

The most important point of all

is that this breakfast has 27 grams of protein!

asagohan_shacho

This is a typical Japanese-style breakfast.

Everyone knows that whether a meal is nutritious

mainly depends on protein, fat, and carbohydrates,

the balanced combination of the three major nutrients.

But exactly how to calculate balance is a difficult question.

Compared with Japan's dietary standards,

in fact, in the dietary guidelines for residents officially published by China,

protein intake is slightly higher than the Japanese standard.

Japan's recommended protein intake for adults is 60 grams per person per day,

while China's is 70-100 grams for men and 65-90 grams for women.

But in practice,

we rarely have ingredients like sea fish that are high in protein and low in fat,

while our intake of carbohydrates like rice is far higher than Japan's.

This is why

Chinese people have "many bamboo-pole body types (low protein intake)

and many overweight people (high carbohydrate intake)."

And for a breakfast like the one above,

150 grams of fish can provide 30 grams of protein.

You'd need to eat two saury

or 8 eggs a day to reach the Japanese standard.

Of course, we definitely eat a combination of things,

but it's clear that reaching the recommended amount isn't a simple matter.

The yogurt sandwich meal above

is equivalent to the protein of one fish!

How can you easily vary things to make breakfast more enjoyable?

viaasucafe@limia

The yogurt peach sandwich can be swapped for a yogurt strawberry sandwich,

or any seasonal fruit, really.

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

The bread should be spread with a layer of cream cheese to isolate the yogurt's moisture.

The yogurt should be Greek yogurt without whey.

It can be used as a substitute for cream.

Although Greek yogurt is sold at a very high price,

the method of making it is actually very simple.

You just need the strainer that comes with a soy milk maker,

and strain ordinary yogurt of the kind you can lick the lid of.

The mesh of this strainer from Fox's home is a bit too large.

If you use a coffee filter paper,

you can increase the yield somewhat.

Then put it in the fridge overnight and you can strain out Greek yogurt.

(Actually it takes about 2-3 hours)

viaasucafe@limia

If you can't wait,

you can wrap the yogurt in a coffee filter paper,

press a kettle plus a plate evenly on top,

and this way it can be fully strained in just 5-10 minutes.

What remains after straining is whey.

The whey protein content is also very high,

so you can drink it down in one gulp!

What, you ask why not just drink the yogurt directly?

Isn't this to make sandwiches and boost happiness?

If you mix the yogurt directly onto the bread,

the bread won't be crisp, which affects the texture.

And with both milk and yogurt,

how bland breakfast would be.

Also, Fox uses Greek yogurt as a substitute for cream.

Using cream would be even more unhealthy~

viaasucafe@limia

Besides yogurt sandwiches,

egg sandwiches also have a very high protein content.

But Fox needs to control cholesterol,

so I can't eat egg yolks,

and an egg without the yolk has no soul!

viasocchidiary@ameblo

You can also use a waffle mold to make sandwiches,

which also allows for more variety~

Finally,

I wish everyone a regular breakfast and a healthy diet.

This article is original by Keyu Life Study Society.

Please indicate the source when reposting.

Follow Keyu Life Study Society

to learn more about desirable goods and Japanese-style life proposals.

In addition, Fox recently set up a healthy eating group,

where health materials and recipe videos will be shared from time to time.

If you're interested, you can send

"healthy eating group" via WeChat to Keyu Life Study Society to join the group and discuss.