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 table below:
Protein 95.9 grams of fat 52.6 grams of carbohydrates 366.5 grams of calories 23 19. 1 calorie vitamin A 269.9 micrograms of carotene 4.6 milligrams of retinol equivalent 1037.4 micrograms of vitamin b1.4 milligrams of vitamin B2/kloc-0. +0.0 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.