Introduction: Start by drinking water and consuming liquid foods, such as a small bowl of congee, a small bowl of noodle soup, or some yogurt and soy milk, to gradually get your digestive system interested in food in the morning.
For more healthy breakfast recipes, we recommend clicking on the daily feature: Quick and Nutritious Breakfasts for Office Workers
Mr. Wu from Heilongjiang asks: I know that skipping breakfast is very harmful to your health, but I really have no appetite in the morning and feel like I can't eat anything. What should I do?
Answer by Associate Professor Fan Zhihong from the College of Food Science and Nutritional Engineering at China Agricultural University: First, you need to analyze what time you actually wake up in the morning and whether you got enough and good sleep the night before. Generally, if you are sleep-deprived, feel very drowsy in the morning, your body hasn't woken up yet, but you are forced out of bed by an alarm, or you stay up late and sleep until after 10 a.m., it's unlikely that you will have a normal appetite. The solution to this situation is to avoid staying up late, go to bed earlier to have more energy in the morning, and wake up half an hour earlier. This way, your stomach and intestines will naturally develop a desire to eat.
Secondly, consider the long-term habit of not eating breakfast, which means your digestive system is not used to secreting digestive juices at this time. In this case, you shouldn't force yourself to eat a large amount of food, but should proceed gradually. Start by drinking water and consuming liquid foods, such as a small bowl of congee, a small bowl of noodle soup, or some yogurt and soy milk, to gradually get your digestive system interested in food in the morning. As long as you persist for a period of time, your digestive system will learn that food will be available at this time and can gradually develop the habit of secreting digestive juices regularly. Your appetite will then become stronger, and you can gradually increase your food intake until you return to a normal state.
Finally, it's important to remember the quality of your breakfast. A complete breakfast includes starchy staples, foods rich in high-quality protein, and vegetables and fruits, and feels satisfying to eat. It's simple to include high-quality protein in your breakfast; eggs, soy milk, milk, cooked meat, and tofu are all good options. It's also not difficult to eat vegetables for breakfast. For example, you can have a steamed bun with fennel and egg filling, a bowl of noodle soup with some added greens, a bowl of tomato and dough drop soup, or two pieces of steamed pumpkin. Adding a spoonful of nuts would make it even more perfect.