A scientific breakfast should be one with balanced nutrition, in which the ratio of protein, fat and carbohydrate should be12: 28: 60, with cereals being the largest. Breakfast is the "switch" of the brain, and energy comes from carbohydrates. Therefore, you must eat some starchy foods for breakfast. It is best to choose coarse grains that are not refined 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 roll, steamed bread, wonton, bean paste buns, nuts and so on. 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. If you don't like bread, you can use porridge like corn porridge instead.
I wish you the best of health!