The importance of breakfast is well-known. Not only should it be nutritious, but a crucial point is that it must be "filling," because the morning is the most demanding time of the day for work and study.
However, many people don't pay enough attention to breakfast. The phenomenon of "spending 3 yuan on top and 1 yuan on the bottom" is common, meaning spending 3 yuan on breakfast and 1 yuan on shoe polish, leading to a serious nutritional imbalance. So, what should we eat for a more nutritious and healthier breakfast?
Foods suitable for breakfast
Breakfast is the "switch" for the brain, and its energy comes from carbohydrates. Therefore, breakfast must include some starchy foods. It's best to choose unrefined coarse grains mixed with some nuts and dried fruits.
Such foods release energy more slowly, extending the time of energy replenishment, such as purple rice steamed buns, sesame paste rolls, buns, wontons, bean paste buns, nut bread, toast, corn porridge, etc.
Secondly, protein, which maintains the body's abundant energy and keen responsiveness, is also indispensable. A protein-rich breakfast can release energy continuously for several hours, making us feel more "full." You can choose foods like eggs, braised beef, tenderloin, spicy chicken wings, vegetarian chicken and other soy products.
Third, breakfast must include some vegetables and fruits, such as cold mixed dishes, vegetable salads, fruit salads, etc., to supplement water-soluble vitamins and fiber.
Foods not suitable for breakfast
It's worth noting that breakfast should not include too many fried foods like fried dough sticks, fried cakes, etc. Although they provide a strong sense of fullness, consuming too much fat and cholesterol leads to a long digestion time. This can cause blood to remain in the digestive system for too long, reducing blood flow to the brain, which might make it difficult to concentrate throughout the morning.
In addition, the timing of the meal is also important. Generally, after 20 to 30 minutes of activity after waking up, a person's appetite is at its peak, which is the most suitable time for breakfast.
Healthy and nutritious breakfast suggestions:
A glass of milk, one egg or a portion of cooked meat, a few slices of whole wheat bread or one steamed bun, a plate of vegetables such as blanched spinach, kale, or water spinach, or a lettuce salad, and one fruit or a glass of fresh juice.