As the first meal of the day, breakfast is the most important. Whether you eat it, what you eat, and its nutritional adequacy not only affect your daily energy and nutrient intake but also your work and study efficiency, and even your health. Some people think it doesn't matter if you eat breakfast, as the nutrients can be supplemented from lunch or dinner. However, research shows that the deficiency in energy and nutrients caused by skipping breakfast is difficult to fully compensate for from lunch and dinner. Therefore, we should eat breakfast every day, and eat a good breakfast, to ensure adequate intake of energy and nutrients. The time between breakfast and the previous night's dinner is the longest, usually over 12 hours. After a night's sleep, the body's stored glycogen is depleted. If not replenished in time, blood sugar will drop too low, the body will feel hungry, and the excitability of the brain will decrease, leading to slow reactions and an inability to concentrate, which affects work and study efficiency. The energy provided by breakfast should account for 25% to 30% of the total daily energy. The energy-supplying nutrients in food are the main source of maintaining blood sugar levels. The energy supply ratio of protein, fat, and carbohydrates in breakfast should be close to 1:0.7:5, which can effectively utilize the role of carbohydrates in rapidly raising blood sugar, thus stabilizing the body's blood sugar levels. Therefore, breakfast should be varied in food types, generally including four categories: grains, animal foods (meat, eggs), dairy and dairy products, and vegetables and fruits. When is the best time to eat breakfast? Generally, it is appropriate to eat breakfast half an hour after getting up in the morning. For an adult's breakfast, about 100 grams of grains is recommended, such as steamed buns, bread, cereal, noodles, bean paste buns, or congee. Add an appropriate amount of protein-rich foods, such as meat, milk, eggs, or soy products, plus 100 grams of vegetables and 100 grams of fresh fruit. Although many office workers are well aware of the importance of breakfast, they often lag in action. "Can't get up," "not enough time," "no appetite," all become excuses. If you can't make and eat breakfast at home, let's figure out how to eat a good breakfast in the office. Actually, office breakfast can also be quite sophisticated. Just follow the suggestions below to ensure your breakfast is both delicious and nutritious. 1. Mix-and-Match Type: Buy a pie, steamed bun, or bread from a shop, boil an egg yourself the night before, bring your own fruit, and keep instant cereal in the office. 2. DIY Type: Prepare eggs and steamed buns the night before, and make soy milk, then store them in the refrigerator to heat up the next day. 3. Easy Type: Keep some bread and cakes in the office from the supermarket, bring an egg and fruit, and heat up a cup of milk at the office to make a hearty breakfast. It should be noted that when eating breakfast in the office, pay attention to the following points: 1. Try to finish breakfast before work starts to avoid affecting work. 2. Avoid foods with strong odors to avoid annoying colleagues. 3. Clean your desk promptly, after all, the office is not a cafeteria. The plan for the day lies in the morning. Only by pairing a good breakfast can you maintain a balanced diet and adequate nutrition. A good office breakfast is not just buying a jianbing guozi, steamed bun, or pie near the office; it also needs to be paired with adequate protein-rich foods and fruit. A quick and nutritious breakfast is the beginning of self-care. By replenishing sufficient energy in the first meal of the day, you can keep your body full of energy all day, invest in your work with a better mental state, and get closer to your dreams faster.
This article is excerpted from "Ma Guansheng on Nutrition" by Ma Guansheng, authorized by Fenghuang Hanzhang Books. Reproduction is strictly prohibited.