Three Types of Foods That Should Not Be Missing from Breakfast
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 both academic and work tasks.
Foods Suitable for Breakfast
Breakfast is the "switch" for the brain, and its energy source is carbohydrates. Therefore, it is essential to eat some starchy foods for breakfast. It is best to choose unrefined coarse grains mixed with some nuts and dried fruits.
These foods release energy more slowly, which can extend the duration of energy replenishment. Examples include purple rice steamed buns, sesame paste rolls, buns, wontons, red bean paste buns, nut bread, toast, corn porridge, etc.
Secondly, protein, which maintains the body's abundant energy and keen responsiveness, is also indispensable. Protein-rich breakfasts can release energy continuously for several hours, making us feel more "full." You can choose foods such as eggs, cured beef, square ham, pork tenderloin, spicy chicken wings, vegetarian chicken and other soy products.
Third, breakfast must include some vegetables and fruits, such as cold appetizers, vegetable salads, fruit salads, and so on. This is not only to replenish water-soluble vitamins and fiber, but also because fruits and vegetables contain minerals like calcium, potassium, and magnesium, making them alkaline foods. They can neutralize the acid radicals generated after meat, eggs, and other foods are oxidized in the body, achieving acid-base balance.
Foods Not Suitable for Breakfast
It is worth noting that it is not advisable to eat too many fried foods for breakfast, such as youtiao (fried dough sticks), youbing (fried pancakes), or zhagao (fried cakes). Although they provide a strong sense of fullness after consumption, they contain excessive fat and cholesterol, take a long time to digest, and can cause blood to pool in the digestive system for too long, reducing blood flow to the brain. This might make it difficult to concentrate for the entire morning. Additionally, the timing of the meal is very important. Generally, after 20-30 minutes of activity after waking up, a person's appetite is at its peak, making it the most suitable time for breakfast.
Healthy and Nutritious Breakfast Suggestion: One glass of milk, one egg or a portion of cooked meat, a few slices of whole wheat bread or one steamed bun, one plate of vegetables such as blanched spinach, kale, or water spinach, or a lettuce salad, and one piece of fruit or a glass of fresh fruit juice.