For working professionals, finding a quick meal that still delivers essential nutrients can be challenging. Let's explore 8 breakfast recipes you can whip up at home in just 5 minutes!
1. Breakfast Oatmeal Pancakes
Ingredients: 60g butter,50g sugar, 1 egg, 1 cup all-purpose flour, 1 tsp baking powder, 100g rolled oats, 100ml milk, 0.25 cup raisins, 0.25 cup chopped peanuts.
Instructions:
1) Melt butter until liquid, then mix in sugar until well combined.
2) Crack egg into butter-sugar mixture and stir until smooth.
3) Sift the flour, then combine with rolled oats and baking powder. Pour this mixture into the butter-sugar mixture from step 2 all at once. Stir to form a batter. Add milk, raisins, and chopped peanuts to the batter. You can also add any nuts you like, such as walnuts, pumpkin seeds, almonds, or baking chocolate chips.
4) Divide the batter into small portions and place them on a baking sheet lined with foil. Preheat the oven for 5 minutes, then bake at 180°C (350°F) for 10-15 minutes.
2. Fresh Shrimp Sandwiches
Method:
1) Peel shrimp, leaving tails intact. Using a small knife, make a slit through the shrimp body (poor shrimp) to remove the vein. Thread the tail through the slit to create a squirrel-like shape. Blanch in boiling water until cooked, then drain.
2) Trim crusts from bread slices and cut each into quarters. Slice cucumber as pictured. Cut cheese slice into nine pieces.
3) Spread a small amount of salad dressing on bread, cucumber, cheese, and shrimp. Layer ingredients and arrange on plate.
3. Multigrain Sandwich
Ingredients: 3 slices multigrain toast, 1 egg, 4 small slices ham, 1 slice breakfast cheese.
Instructions:
1) Pour egg into pan and fry into an omelet.
2) Prepare 3 slices multigrain toast (crusts removed) and remaining ingredients.
3) Place a slice of toast on a plate. Lay ham on top.
4) Add a slice of cheese; place another slice of toast on top.
3) Place ham evenly on one slice of bread.
4) Add a slice of cheese; top with another slice of bread, then place the omelet on top.
5) Cover with the remaining slice of bread and cut into triangles.
Prolonged computer use causes eye dryness because the retina contains rhodopsin, a light-sensitive pigment formed by combining vitamin A with opsin.Computer screen light waves can damage this rhodopsin. Over time, this leads to eye fatigue, increased eye discharge, dryness, and itching. To maintain sufficient rhodopsin levels, timely replenishment of the vitamins essential for its production is crucial—which brings us to the vitamin-rich fruit family. 1. Bananas Bananas protect eyesight primarily due to their high potassium content.Additionally, bananas contain significant amounts of beta-carotene. When the body consumes excessive salt, it retains excess water in cells, potentially causing eye redness and swelling. The potassium in bananas helps eliminate this excess salt, restoring the body's potassium-sodium balance and alleviating eye discomfort.So ladies, remember: when your eyes feel strained, grab a banana. This dietary boost can enhance nutrition, improve vision, and provide some relief for dryness and eye pain.
2. Dragon Fruit
Dragon fruit rinds contain vitamin E and a special compound called anthocyanin.Anthocyanins are found in weight-loss fruits and vegetables like grape skins and red beets, but dragon fruit contains the highest concentration. These compounds offer antioxidant, free radical-fighting, and anti-aging benefits, while also enhancing protection against brain cell degeneration and inhibiting dementia.Cherry tomatoes boast one of the highest vitamin A contents among fruits and vegetables. They are also rich in vitamin C and vitamin P, which eliminate free radicals and possess strong antioxidant capabilities. This protects cellular DNA and prevents genetic mutations. Additionally, the pectin in cherry tomatoes enhances skin elasticity. Eating them as a snack thus offers both beauty benefits and eye protection.
4. Oranges
The nutritional value of kumquat peel is astonishing—80% of its vitamin C is stored in the peel. It not only detoxifies the liver but also nourishes the eyes and protects the immune system, ranking among the most nutritious citrus fruits.The thick, smooth peel of kumquats features numerous oil glands (which release aromatic oils when pressed). Beyond fresh consumption with peel, they are commonly used in candied fruits, beverages, fruit wines, and other snacks.Blueberries
Blueberries contain a special pigment called anthocyanosides, a natural antioxidant that helps alleviate eye issues. It offers significant benefits for those experiencing frequent eye fatigue or poor night vision. Wild blueberry extract rich in anthocyanins is often used to protect vision in nearsighted individuals and prevent vision deterioration. Blueberries also possess excellent free radical-fighting properties, making their anti-aging benefits noteworthy.
Office workers stuck in 9-to-5 routines are often too busy to rest, let alone find time for exercise to prevent illness. Over time, this not only increases fat but can also lead to symptoms like constipation. Below are some simple exercises suitable for office professionals to do during breaks or when feeling fatigued from work or study.
1. Leg Extension and Lift
Sit with legs extended straight forward, toes pointed upward. Reach arms forward, bringing chest as close to thighs as possible. Hold for 10–15 seconds, repeat 10 times.
2. Chair Squat
Sit upright on a chair, engage your core, and press firmly with both hands. Tighten your glutes and lift your hips slightly off the seat. Hold for 10–15 seconds, repeating 4–8 times. This strengthens upper body, core, gluteal, and leg muscles while preventing lower back pain and sciatica.
3. Single-Leg Twist Jump
Sit with legs extended forward. Cross your right foot over the outer side of your left knee. Twist your torso to the right while placing your left arm on the outer side of your right knee, twisting like a pretzel. Hold for 10–15 seconds. Repeat 10 times, then switch sides.
4. Shoulder Stretch
Place your left arm over your right arm, crossing elbows to form an X. Use your left hand to pull your right arm toward your body. Hold for 10–15 seconds. Repeat 10 times, then switch sides.
5. Elbow Pull-Back
Raise your right arm overhead, bending your forearm so it rests naturally behind your head. Grasp your right elbow with your left hand and pull it firmly toward the right side. Hold for 10–15 seconds. Repeat 10 times.
6. Knee Hug Exercise
Lie on your back. Clasp your hands together and hug your left knee toward your chest. Hold for 10–15 seconds. Repeat 10 times, then switch sides. You may also hug both knees simultaneously.
7. Breathing Relaxation: Reverse Diaphragmatic Breathing
This deep breathing technique not only relaxes the body but also increases gastrointestinal motility and promotes metabolism.
Sit upright. Inhale through your nose while drawing your abdomen inward, lifting your chest, and lowering your diaphragm. Once your lungs are fully filled with air, exhale slowly. As you exhale, your abdomen will gradually expand and then return to its original state. Each inhale-exhale cycle should take about 7–9 seconds. Practice for 5–8 minutes per session.