Feeling full is just a physiological illusion: breakfast+apples is the golden meal. If you don't eat breakfast for a long time or on time, it is easy to induce gastrointestinal diseases and lithiasis, and it will also cause obesity. Don't eat breakfast, you are not energetic, eat well at breakfast, eat enough at lunch and eat less at dinner. There is a saying abroad: Eat like a king for breakfast, like a gentleman for Chinese food, and like a pauper for dinner. Nutritionists suggest that breakfast should account for about 30% of the total heat energy of the whole day, lunch 40% and dinner 30%. In the proportion of breakfast energy sources, carbohydrates should account for 55%-65% of the total energy, fat should account for 20%-30%, and protein should account for 1 1%- 15%.

An Jianhua said that there is almost no food in the gastrointestinal tract in the morning, and the nutrients necessary to maintain the normal metabolism of the human body are extremely scarce. If the energy is not replenished in time and comprehensively, you will feel inattentive and dull in thinking when you get up in the morning, which will lead to low work efficiency. When you arrive at lunch hungry, people will inevitably consume more energy. Eating too much will make you sleepy at noon, which will also affect the weight loss effect. "A nutritious breakfast should include carbohydrates such as bread and rice porridge, animal foods such as meat, eggs and milk, as well as soybean milk, fresh vegetables and fruits." An Jianhua said that because modern people's diet is too meticulous, they can choose whole wheat bread with barley particles to absorb more crude fiber. Eating bread or biscuits first, then drinking milk or soybean milk is beneficial to the absorption of calcium. "Eating apples in the morning is gold, eating silver at noon and eating copper at night." She thinks it is best to eat fruit to supplement vitamins in the morning. Vegetables don't have to be too much, but they can't be omitted. If you don't get up in the morning to cook side dishes, you can make them the night before, wrap them in plastic wrap and put them in the refrigerator for the next day. If you blanch celery with water, mix some salt with it. She reminded that pickled mustard tuber can only play the role of seasoning and does not have much nutritional value. It is too salty to be eaten often. And healthy people eat two boiled eggs a day, which will not make cholesterol abnormal. Vitamins should be supplemented for breakfast. An Jianhua pointed out that although some people also eat breakfast, they often feel full, but this is only a physiological illusion. In fact, they are in a state of nutritional hunger or disorder. For example, too much sugar and greasy breakfast will make people unable to enhance their energy and feel sleepy; Some people just mess around and eat unhealthy or even cancer-causing breakfast, such as stinky tofu soaked in chemical raw materials, fried food, soybean milk with saccharin as seasoning, etc. Breakfast for women aged 25-40 should meet at least half of daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. "Meat, liver, kelp, fungus, spinach and rape can meet the daily demand of 20 mg of iron for adults under 50. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods. "