The first thing you do every morning after waking up is to wash up, so what about the second thing? Some people go straight to eat, while others drink water. What should the first thing you have after waking up really be? There are quite a few things to consider, so let's take a look.
Drink water before breakfast
After a night's sleep, the body has consumed a large amount of water and nutrients, and upon waking, it is in a state of physiological dehydration. If you only eat a regular breakfast, it is far from enough to replenish this physiological water loss.
Therefore, when you wake up in the morning, don't rush to eat breakfast. Instead, immediately drink 500-800 milliliters of cool, boiled water. This can replenish the fluids lost overnight and also cleanse the intestines, but don't drink too much water right before your meal.
Breakfast calories should not be excessive
The calorie intake for breakfast varies depending on body type and age, but consuming 400-500 calories is quite appropriate, accounting for about a quarter of the daily requirement. However, you can try to supplement more carbohydrates.
Make whole grains and root vegetables the main part of your breakfast
Whole grains and root vegetables not only contain abundant carbohydrates but can also quickly provide the body with the basic energy it needs, much like a car needs gasoline to run.
A nutritious breakfast can choose congee, steamed buns, radish cake, toast, oatmeal, or whole-grain cereals as the main staple. You could also opt for coarser whole grains and root vegetables, such as whole-wheat bread or mixed grain porridge.
Have dairy products for breakfast
Breakfast is a great opportunity to consume dairy. Dairy is one of the best sources of high-quality protein and is also rich in calcium. Among commonly eaten foods, none can compare to dairy in terms of calcium content.
Use breakfast time to consume dairy products; a glass of milk, goat's milk, or low-sugar yogurt are all excellent choices. The calcium in dairy is not only related to bone development but also enhances the response of nerves and muscles to stimulation. In other words, it has a mood-stabilizing effect.
Therefore, having a glass of milk or soy milk in the morning is also a good idea. Adding a fried egg allows you to consume high-quality protein, making us look energetic and full of vitality from the start of the day.
Keep breakfast light
A greasy breakfast can burden the digestive system and may also lead to high blood lipids. If you really can't resist the temptation, having it once a week is acceptable.
Breakfast is more suitable for a light but nutritionally balanced diet, with minimal intake of fried foods. Some people like to eat youtiao (fried dough sticks) for breakfast, which isn't necessarily bad, but don't eat too much at once and try to limit it to once a week.
Eat breakfast between 7 and 8 AM
Medical research has proven that the best time for breakfast is between 7 and 8 AM, as this is when people's appetite is strongest. It's ideal to have a 4-5 hour interval between breakfast and lunch. If you eat breakfast early, the quantity should be increased accordingly, or lunch should be moved earlier.