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 boiled water. This can replenish the fluids lost overnight and also cleanse the intestines, but do not drink too much water before breakfast.
If breakfast can include fruit, its quality will be even better! 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 vibrant 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 food consumed for breakfast varies depending on body type and age, but an intake of 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 are not only rich in 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 cakes, toast, oatmeal, whole-grain cereals, etc., as the staple food, or select coarser 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 best 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. Using breakfast time to consume dairy products, such as a glass of milk, goat's milk, or low-sugar yogurt, are all excellent 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, along with a fried egg, are great ways to consume high-quality protein, making us look energetic and full of vitality in the morning.
Finally, it is important to note: 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, you can occasionally swap fried dough sticks with a steamed bun with an egg, or replace french fries with sweet potato porridge. A glass of milk or yogurt is better than a milkshake. Congee should be paired with green vegetables and less pickled vegetables. When the body's burden is reduced, the start of the day will be more energetic. Additionally, medical research has proven that 7:00 to 8:00 is the most suitable time for breakfast, as this is when people's appetite is at its peak.