Introduction: Many people rush to work or school in the morning and have a perfunctory breakfast, which is a poor eating habit. Breakfast provides the energy and nutrients for our various activities in the morning. As long as three key elements are met, it can boost your energy and keep you energetic all day.
The morning is key to the day, and the importance of breakfast is self-evident. Breakfast can also provide 30% of the body's daily energy, so it is no exaggeration to say that it is the most important meal of the three. The best time for breakfast is between 7 and 8 AM. Scientific research shows that breakfast needs to contain the three major elements: carbohydrates, protein, and vitamins to meet our nutritional needs in the morning. Some people say that they have to go to work or school every morning and don't have time to cook. In fact, as long as you pay attention to food pairing, breakfast can also be nutritious and simple.
Walnut, Red Date, and Peanut Soy Milk
Carbohydrates
When you wake up in the morning, your digestive system is not fully operational, so it's not advisable to eat greasy or hard-to-digest foods. Try to eat some light staple foods, such as congee or steamed buns. You can add some mild and healthy ingredients to the congee, such as red dates, black rice, oats, or lily bulbs.
Protein
For protein, you can choose meat, eggs, dairy products, or soy products. You can cook them with congee or make them into side dishes, such as sliced pork congee, steamed egg custard, a cup of yogurt or warm milk, tofu, etc. Among these, dairy and soy products are easier to digest and absorb, making them a good choice.
Steamed Egg Custard
Vitamins
There are many choices for vitamin-rich foods. Vegetables and fruits are rich in vitamins. They also contain dietary fiber and crude fiber, which can promote intestinal peristalsis, prevent constipation, and help with fat loss and weight loss. However, it should be noted that you should not eat fruits on an empty stomach right after waking up. It is best to eat them 2 hours after a meal.
Fruit Salad