Introduction: What time should you have breakfast, and what should you pair it with? Both the timing and the pairing of breakfast are important; making the right choices can make all the difference.
It's best to have breakfast between 7 and 8 AM
Medical experts point out that because dinner is eaten late, most of the body's organs get sufficient rest during sleep, while the digestive organs continue to digest and absorb the food remaining in the gastrointestinal tract from dinner, only gradually entering a resting state around dawn. Eating breakfast too early will inevitably interfere with the digestive system's rest, keeping it in a state of fatigue and stress for extended periods, and disrupting the rhythm of intestinal peristalsis. It is most suitable to have breakfast 20 to 30 minutes after waking up around 7 AM. Furthermore, a 4 to 5-hour interval between breakfast and lunch is also ideal, which further supports the idea of having breakfast between 7 and 8 AM.
Step 1: A glass of water before your meal to help your digestive system get moving
After 8 hours of sleep, the body has lost a significant amount of water and nutrients. Upon waking in the morning, the body is in a state of physiological dehydration. Before starting the day's activities, it's best to drink 250 ml of warm water to replenish fluids, allowing the digestive system to gradually resume activity, helping to regulate it, and promoting detoxification and smooth elimination.
Whole grains and fruits and vegetables help with detoxification
After drinking water, it's time for the main event of breakfast! Whole grains and fruits and vegetables help your digestive system detoxify, getting your gut and your mood energized!
Step 2: Have a bowl of oatmeal
Whole grains can help you keep your intestines effectively detoxifying, but if you're tired of oatmeal, you can also choose whole-grain breakfasts (like rye bread) to help with detoxification.
Step 3: Add some asparagus to your breakfast
Asparagus contains prebiotics and probiotics, which help maintain the health and proper function of the digestive tract. Additionally, asparagus is rich in fiber, which can help flatten your stomach. Having some steamed lean protein with asparagus for breakfast is also a great way to start the day!
Step 4: Have a glass of vegetable juice or a fruit salad every morning
Vegetable juice is rich in vitamin C and fiber, offering great antioxidant, detoxifying, and digestive benefits. If possible, try to have a mixed vegetable juice for breakfast, adding ingredients like watercress, spinach, and lemon. For something with more texture, make a fresh fruit salad. Please skip the salad dressing or Thousand Island dressing and eat it plain! Adding pineapple and maple syrup to your salad has anti-inflammatory and detoxifying effects.
Step 5: Add some chia seeds in the morning
To get more comprehensive nutrition, add some chia seeds. Chia seeds are rich in omega-3 fatty acids and fiber, which help maintain heart health. They also contain complete protein and minerals and are cholesterol-free. The main sources of omega-3 fatty acids are deep-sea fish, seaweed, flaxseeds, and chia seeds, with chia oil having the highest content (63.8%). In May 2005, chia seeds were certified by the US FDA as safe for human consumption and are currently considered the most ideal source of omega-3 fatty acids for humans.
Direct consumption: Chia seeds are smaller than sesame seeds, with a crisp texture and no taste. Adding them casually to oatmeal, porridge, milk, and drinks is a traditional Mexican way of eating them;
As an ingredient: Their nutritional value is not lost when cooked or grilled, making them an excellent companion for cakes, pastries, and salads;
As a drink: When soaked in water, they form a gel-like pudding, or they can be blended with other fruits and vegetables for a healthy and delicious beverage.
The healthiest breakfast combination: 1 serving of fruit + 2 servings of vegetables + 1 serving of sweet potato + 1 serving of rice.
1 serving of fruit: Includes apples, guavas, bananas, oranges, pears, grapes, etc. However, it's important to follow the principles of local, seasonal, and abundant availability, and to eat them with the skin on. Fruits consumed by patients with severe or chronic illnesses must be inspected by a professional before consumption.
2 servings of vegetables: Vegetables are alkaline, so we should consume a larger proportion of them, about two servings, to easily maintain an acid-alkali balance. The breakdown and absorption of all foods depend on enzymes, and almost all vegetables and fruits contain large amounts of enzymes. However, enzymes are destroyed at temperatures above 54°C. Therefore, in every meal, more than 50% of the vegetables must be eaten raw.
Principles for choosing vegetables: Focus on the four main categories: roots, stems, flowers, and fruits. These four types of vegetables have fewer pesticides and are high in minerals and energy. Leafy greens and sprouts are also good foods, but they are not suitable for patients in the recovery period (especially for those living south of the Yangtze River). Additionally, women should not eat raw white radish; it should be cooked with the skin and leaves.
1 serving of sweet potato: Sweet potato (yellow-fleshed sweet potato) is a very good food because it is rich in minerals and contains almost all the amino acids and B vitamins that the human body needs. It should be eaten steamed, and it is especially important to eat it with the skin on. This can help lower cholesterol and aid in regulating gastrointestinal system diseases.
1 serving of rice: One serving of brown rice (or a mix of five grains like small red beans, black rice, Job's tears, and soybeans).