Introduction: The importance of breakfast is well-known. A breakfast should not only be nutritious, but also importantly, it must be "filling," because the morning is the time of day with the most demanding academic and work tasks.
To learn more about healthy breakfast recipes, we recommend the "Quick and Nutritious Breakfast for Office Workers" special feature.
Recommended Breakfast Foods
Breakfast is the "switch" for the brain, and its energy comes from 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, extending the time of energy replenishment, such as purple rice steamed buns, sesame paste rolls, buns, wontons, red bean paste buns, nut bread, toast, corn porridge, etc.
Second, protein, which maintains the body's abundant energy and alertness, is also indispensable. A protein-rich breakfast can release energy for several hours, making us feel more "full". You can choose foods like eggs, braised beef, ham, pork loin, spicy chicken wings, and soy products.
Third, breakfast must include some vegetables and fruits, such as cold dishes, vegetable salads, and fruit salads. This is not only to supplement water-soluble vitamins and fiber, but also because fruits and vegetables contain minerals like calcium, potassium, and magnesium, which are alkaline foods. They can neutralize the acid radicals generated in the body after the oxidation of foods like meat and eggs, thereby achieving acid-base balance.
Breakfast Foods to Avoid
It is worth noting that breakfast should not include too many fried foods, such as youtiao (fried dough sticks), youbing (fried pancakes), or fried cakes. Although they provide a strong sense of fullness, consuming too much fat and cholesterol slows down digestion. This can cause blood to remain in the digestive system for too long, reducing blood flow to the brain and potentially making it difficult to concentrate for the entire morning. Additionally, the timing of the meal is important. Generally, after 20-30 minutes of activity upon waking, a person's appetite is at its peak, which is the most suitable time for breakfast.
Healthy and Nutritious Breakfast Suggestion: One glass of milk, one egg or a serving 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 piece of fruit or a glass of fresh fruit juice.