The ideal breakfast should master two elements: the first element is the meal time: generally speaking, it is most appropriate to have breakfast 20~30 minutes after getting up. Because people's appetite is the strongest at this time; The second element is to pay attention to nutrition collocation and balance. That is, the main and auxiliary complementary (staple food and non-staple food), dry and thin (not only drink milk, coffee, fresh juice or porridge), acid-base balance (that is, both meat and vegetables), and should ensure the following nutrients:

■ Sugar: There must be miscellaneous grains.

The energy of the brain can only be produced by sugar, not fat or protein as people think. Therefore, you can eat some starchy foods for breakfast, and it is best to choose grains that are not refined or coarse, 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, jujube steamed bread, sesame seed cake, nut bread, toast, corn (rice porridge) and so on. The calories provided by breakfast account for 30% of the whole day, mainly relying on staple food.

■ protein: Tea eggs and meat are indispensable.

Many people ignore the intake of protein in breakfast. Whether the human body can maintain abundant energy and sensitive response mainly depends on the protein for breakfast. Breakfast with protein can release energy for hours on end, making you more "hungry". The higher the intake of protein in the breakfast diet, the greater the efficacy and the longer it lasts. So there must be a certain amount of food from protein, an animal and protein, such as spiced tea eggs, sauce chicken liver, sauce beef, bacon, square ham, tenderloin, spicy chicken wings, fried steak and vegetarian chicken bean products.

■ Vitamins: the most easily overlooked

This point is most easily overlooked. There must be some vegetables and fruits for breakfast, such as hot and sour vegetables, hemp fiber cucumber, assorted side dishes (mixed cucumber with fungus and onion, spinach with shrimp skin), kimchi, vegetable salad, fruit salad and so on. This is not only to supplement water-soluble vitamins and cellulose, but also because fruits and vegetables contain minerals such as calcium, potassium, magnesium, etc., which are alkaline foods and can neutralize acid free radicals generated by the oxidation of meat, eggs, cereals and other foods in the body to achieve an acid-base balance.