After a night's sleep, the body consumes 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 dehydration. Therefore, after waking up, do not rush to eat breakfast. Instead, immediately drink 500-800 milliliters of cool water. This can replenish the fluids lost overnight and also cleanse the intestines, but do not drink a large amount of water 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 a lettuce salad, with a cucumber in a ham sandwich. It would be even better to eat an apple, an orange, or half a banana after breakfast.
The amount of breakfast intake 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. Whole grains and root vegetables are not only rich in 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, whole-grain crispies... as the staple food, or select coarser whole grains and root vegetables, such as whole-wheat bread or multigrain porridge.
Breakfast is a good opportunity to consume 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 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 good choices. The calcium in dairy is not only related to bone development but also enhances the response of nerves and muscles to stimuli. 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 adding a fried egg will allow you to consume high-quality protein, making us look energetic and full of vitality in the morning.