Breakfast must be paired with high-quality protein foods, such as milk, eggs, cheese, meat, etc. The ideal ratio of carbohydrates to protein should be 1:1. For example, a breakfast with two slices of bread as the main course, with ham, cheese, a fried egg, and a few slices of cucumber or tomato, served with a glass of milk or juice, is a "golden breakfast" that can provide energy for the entire day. The following foods are also known to refresh the mind, so consider adding them to your breakfast.
Spinach
Spinach contains a mineral that women are more likely to lack—magnesium. Magnesium's role in the body is to convert carbohydrates in muscles into usable energy.
Banana
Known as a "high-energy food," bananas contain carbohydrates that are easily absorbed by the body and are also rich in potassium. Studies have shown that low levels of potassium can lead to muscle pain, arrhythmia, and slow reactions, while eating a few bananas can replenish the body's potassium deficiency.
Strawberry
Rich in vitamin C, strawberries help the body absorb iron and nourish cells, so eating more strawberries can make you feel energetic.
Oatmeal
It is a food rich in fiber that provides slow and steady energy release, keeping blood sugar levels high for a longer period. This helps you feel full and mentally alert for a longer time without feeling hungry quickly.
Skimmed yogurt
Many women feel tired and drowsy before and during their menstrual period. A study has shown that eating calcium-rich foods, such as skimmed yogurt, can significantly improve this condition.
Tuna
Among high-protein fish, tuna is rich in tyrosine. Tyrosine helps the body produce neurotransmitters in the brain, which can improve concentration and mental agility.