After a night's sleep and rest, the body is fully prepared for a day's work and study. At this time, you really need to take in rich nutrition to cope with the consumption of the whole day. What harm does skipping breakfast bring? First, it causes hypoglycemia, pallor, weakness of limbs, listlessness and even shock. Second, the lack of brain energy seriously affects memory. Third, it is easy to suffer from chronic diseases such as gastritis and ulcers. Fourth, induce gallstones. Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating nutritious breakfast every day is one of the elements to prolong life. Nutritionists believe that breakfast with good nutritional quality should include four parts: grain, animal food, milk and fruits and vegetables. Expert research also found that students who eat breakfast with sufficient energy and balanced proportion are better than those who eat breakfast with unreasonable nutrition in terms of digital application, creative imagination and physical endurance. Under normal circumstances, middle school students' daily breakfast intake of nutrients should reach the ingredients and amounts listed in the following table: protein 95.9g fat 52.6g carbohydrate 366.5g calories 23 19. 1 calorie vitamin A269.9g carotene 4.6mg retinol equivalent 1037.4g vitamin B1. 1.3 mg vitamin C 19 1.0 mg vitamin E 35.6 mg calcium 960.0 mg iron 28.2 mg zinc 15.2 mg nutritionists believe that human nutrients must conform to the pagoda of a balanced diet. The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent. First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350~500 grams every day. Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits. Eat 400 ~ 500g of vegetables and 0/00 ~ 200 g of fruit/kloc-every day. The third floor: fish, shrimp, meat and eggs (meat includes animal meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrients. Eat 150~200 grams every day. The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g fresh milk and eat 50 ~ 100g beans and bean products every day. The fifth layer (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day. Attention young friends: 1. On the food pagoda, you see five kinds of food you need every day. They can't replace each other. You need all kinds of food to keep healthy. 2. All kinds of foods on the same floor of the pagoda contain similar nutrients, so they should be changed frequently in the diet to make the diet colorful. And the more varieties you eat, the more comprehensive your nutrition will be. In daily life, it is not always necessary to eat every kind of food according to the recommended amount of "pagoda" every day. If you don't eat 50 grams of fish every day, you can eat fish 2~3 times a week, each time 150~200 grams. It is important that the daily diet should include all kinds of food in the pagoda, and always follow the approximate proportion of all kinds of food on all floors of the pagoda. Second, how do we eat breakfast? Get rid of the bad habit of skipping breakfast or coping casually! A nutritious breakfast can make you energetic all day! The ideal breakfast should master the following two principles: Dining time: Generally speaking, it is most appropriate to have breakfast 20-30 minutes after getting up, because people have the strongest appetite at this time. Nutritional collocation: the basic principles are: complementary main and auxiliary, dry-wet balance, and collocation of meat and vegetables. When eating in the morning, you must pay attention to the following nutrients: A carbohydrates. The movement of human brain and nerve cells must rely on sugar to produce energy. Therefore, you can eat some starchy foods, such as steamed bread, bread and porridge. Breakfast provides 30% of the calories in the whole day. Mainly depends on the staple food, so you must eat a good breakfast. B protein food. Whether the human body can maintain abundant energy mainly depends on the protein for breakfast. Therefore, breakfast should be accompanied by a certain amount of protein animals such as eggs, meat floss, bean products and other foods. Vitamin c is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc. Breakfast rule: Calculate how many calories you need in a day to maintain your basic motivation, and allocate 1/3 calories to breakfast intake. Don't worry about the problem of fat accumulation caused by too many calories. During the day, the metabolic rate is high, nutrients are easily absorbed, and heat energy is easily digested. Breakfast rule: complex carbohydrate absorbs more heat energy from complex carbohydrate, such as whole grain products such as whole wheat bread. This starch decomposes easily.

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