Breakfast is had at a breakfast shop or eaten on the go. The food provided by fast-food breakfast shops, to cater to everyone's tastes, mostly has the characteristics of being high in fat, high in protein, high in calories, and high in sugar. If you often have this kind of food for breakfast, it not only leads to a nutritional imbalance but even hides potential disease-causing factors. What should you eat for breakfast? Eating this first thing is best for your stomach.
You should drink water before breakfast
After a night's sleep, the body consumes a large amount of water and nutrients. Upon waking, you are in a state of physiological dehydration. If you only eat a regular breakfast, it is far from enough to supplement this physiological dehydration. Therefore, after waking up, don't rush to eat breakfast. Instead, immediately drink 500-800 milliliters of cool boiled water. This can replenish the water lost overnight and also clean the intestines, but don't drink too much water right before breakfast.
If breakfast can include fruit, it will be of better quality! Fruit is a rich source of vitamins A and C, and also contains B vitamins, fiber, and minerals. It not only stimulates the appetite but also promotes intestinal peristalsis and maintains the body's acid-base balance. Eating fruit not only nourishes the skin but also makes us look radiant, beautiful, and charming in the morning! For example, we can choose to eat congee with green vegetables, or have a salad with lettuce, and add a small cucumber to a ham sandwich. It would be even better to eat an apple, an orange, or half a banana after breakfast.
Eat breakfast between 7 and 8 AM
Medical research has proven that the best time to eat breakfast is between 7 and 8 AM, as this is when people's appetite is at its peak.
It is best to have a 4-5 hour interval between breakfast and lunch. If you have breakfast early, the quantity should be increased accordingly or lunch should be moved earlier.
Breakfast calories should not be too high
The amount of calories consumed for breakfast varies depending on body type and age, but consuming 400-500 calories is relatively appropriate, accounting for about a quarter of the daily requirement. However, you can try to supplement more carbohydrates.
Grains and root vegetables not only contain rich carbohydrates but can also quickly provide the basic energy the body needs, just as a car needs gasoline to run. A nutritious breakfast can choose congee, steamed buns, radish cake, toast, oatmeal, whole-grain crispies... as the main course, or select coarser grains and root vegetables, such as whole wheat bread, multigrain porridge, etc.
Breakfast is a good opportunity to supplement with dairy products. Dairy products are one of the sources of high-quality protein and are also rich in calcium. Among commonly eaten foods, none can compare to dairy products in terms of calcium content. Use breakfast time to consume dairy products, such as a glass of milk, goat's milk, or low-sugar yogurt, which are all good choices. The calcium in dairy products is not only related to bone development but also enhances the sensitivity 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, and frying a poached egg on the side are both ways to get high-quality protein, making us look energetic and full of vitality in the morning.
Breakfast should be as light as possible
A greasy breakfast can burden the digestive system and also lead to high blood lipids. If you really can't resist the temptation, having it once a week is not a bad idea. Breakfast is more suitable for a light but nutritionally balanced diet, with as little fried food as possible. Some people like to eat youtiao (fried dough sticks) for breakfast, which is not necessarily bad, but don't eat too much at once and try to have it only once a week.
Breakfast is the source of energy for the day. Foods that are too oily, too sweet, or too salty can easily make people feel drowsy. Therefore, in your choices, occasionally swap youtiao for a steamed bun with an egg, replace french fries with sweet potato porridge, have a glass of milk or yogurt instead of a milkshake, and have light congee with green vegetables and less pickled cucumber. When the body's burden is reduced, the start of the day will be more energetic.
Oatmeal Bun