1, skipping breakfast can easily lead to malnutrition and decreased resistance. Long-term skipping breakfast or poor nutritional quality will lead to insufficient nutritional intake and gastrointestinal diseases, resulting in malnutrition, decreased immunity, anemia and other problems.

2, not eating breakfast is easy to accelerate aging. If you don't eat breakfast, your body can't replenish nutrition in time. You can only use glycogen and protein stored in your body to meet your body's needs. After a long time, it will easily lead to dry skin, wrinkles, anemia and dull hair, and accelerate your aging.

Second, a nutritious breakfast needs to include four types of food:

1, cereal.

Cereal food is rich in carbohydrates, which is converted into sugar in the body and is the main source of human heat. A variety of cereals are mixed with each other in thickness, which is better than a single variety. Varieties suitable for breakfast: whole wheat bread, jiaozi, porridge, flour, noodles, steamed bread, flower rolls, steamed bread, rice, etc.

2. Animal food.

(Fish, lean meat, eggs) These foods mainly provide protein, minerals and vitamins for the human body. Fish and shrimp aquatic products are low in fat and can be eaten more. Varieties suitable for breakfast: pork, beef, chicken, fish, eggs, quail eggs, etc.

3. Soy milk

(Beans and bean products, milk and dairy products) These foods provide high-quality protein for the human body and are also the first choice for calcium supplementation. Soybean milk is rich in varieties and is also the first choice for drinks. Varieties suitable for breakfast: fresh milk, yogurt, cheese, soybean milk, dried tofu, tofu, etc.

4. Vegetables and fruits

Vegetables and fruits can provide a variety of vitamins for human body. Dark vegetables and fruits contain more nutrients.

Rich. Varieties suitable for breakfast: cucumber, tomato, Chinese cabbage, radish, apple, banana, orange, kiwi, etc.

Breakfast food should be varied and reasonably matched. You can quickly assess whether the nutrition of breakfast is sufficient according to the variety of food. If breakfast includes the above four elements of food, breakfast is nutritious; If only three of them are included, the nutrition of breakfast is sufficient; If only two of them or 1 are included, the nutrition of breakfast is insufficient. How much should I eat for breakfast? How many calories should I eat for three meals a day? Generally speaking, the calories and nutrients needed by the human body in one day should be scientifically and reasonably distributed in three meals a day. The calories of breakfast, lunch and dinner should account for 30%, 40% and 30% of the total daily calories respectively. "Eat well for breakfast, eat well for lunch and eat less for dinner" makes sense.