1, there must be food, and there must be food for breakfast. Some people may ask, doesn't eating grain increase carbohydrates? Yes, too much carbohydrate will be converted into fat, which will lead to obesity. But carbohydrates are not so troublesome, which will lead to a decline in metabolic rate and easy to gain weight. As for the amount of grain, it is generally appropriate to control it at around 200 grams. In addition, coarse grains and sweet potatoes are better than vegetarian steamed buns and steamed buns, because coarse grains contain a lot of dietary fiber. Eating high-fiber grains can effectively reduce appetite and food intake, and help stabilize postprandial blood sugar. Vegetarian steamed buns and steamed buns are rarely made by themselves, and the sugar bought outside will be high.

2, high-protein food, in addition to whole grains, breakfast should have high-protein food. Protein is an important part of the human body, participating in various metabolism to ensure the efficiency of life and work in a day. Therefore, high-protein food is essential. A bigger egg contains about 6 grams of protein and 70 calories. Compared with carbohydrates and fats, protein content makes us more satisfied. As for the protein quality of breakfast, 100g is generally appropriate. Among them, high-protein foods include eggs and beef. You can also eat protein powder if you are busy.

3, dairy products, dairy products are also an important source of protein, but also a source of calcium. Calcium deficiency can lead to inattention and drowsiness. So drinking some milk for breakfast is good for your health. The amount of dairy products should be one cup. The general dairy product is milk. People who are lactose intolerant can use yogurt or soybean milk instead, but soybean milk can only supplement protein, not calcium.