First, eat food for breakfast.
Breakfast is the "switch" of the brain, and energy comes from carbohydrates. Therefore, you must eat some starchy foods for breakfast. It is best to choose coarse grains that are not refined and mix some nuts and dried fruits. This kind of food releases energy slowly, which can prolong the energy supplement time, such as purple rice flour steamed bread, sesame paste flower rolls, steamed bread, wonton, bean paste buns, nut bread, toast, corn porridge and so on.
Protein can't keep the human body full of energy and sensitive reaction, because breakfast containing protein can release energy for several hours, which makes us more "hungry". You can choose eggs, beef sauce, square ham, tenderloin, spicy chicken wings, vegetarian chicken bean products and other foods.
Second, breakfast is not suitable for eating. It is worth noting that breakfast should not eat too many fried foods such as fried dough sticks, oil cakes and fried cakes. Although the feeling of fullness will be more obvious after eating, due to excessive intake of fat and cholesterol, it is easy for blood to accumulate in the digestive system for too long, resulting in a decrease in cerebral blood flow, which may make people feel unable to concentrate all morning. In addition, the meal time is also very important. Generally speaking, people exercise for 20-30 minutes after getting up, and their appetite is the strongest, so breakfast is the most suitable.
Suggestions for healthy and nutritious breakfast: a glass of milk, 1 eggs or a cooked meat, a few slices of whole wheat bread or a steamed bread, a dish of vegetables such as hot spinach, cabbage or spinach, lettuce salad, a cup of fruit or a cup of fresh juice.