Staple food: cereals and roots.
Not only is it rich in sugar, but it can also provide the basic energy needed by the human body quickly, just like a car must have gasoline to walk. In addition, if the thick five-shell rhizome is selected, the added value of the staple food will be increased.
Take brown rice as an example, it retains more vitamin B groups than ordinary white rice, among which vitamin B 1, nicotinic acid, vitamin B6 and pantothenic acid are related to nerve conduction, which helps to stabilize nerves and emotions and improve attention.
You can choose porridge, steamed bread, radish cake, toast, oats, whole-wheat potato chips ... as the staple food, or choose coarse grains and roots, such as whole-wheat bread and miscellaneous grain porridge.
Food rich in protein.
The average daily milk intake in China is less than 1/4 cups, which is obviously insufficient compared with the recommended amount of 1 ~ 2 cups. Insufficient milk intake will affect the growth and development of children and adolescents, so breakfast is a good opportunity to supplement milk.
Dairy products are one of the sources of high-quality protein, and they are also rich in calcium. There is no calcium in the food you usually eat. Drinking milk at breakfast time is a good choice, such as a glass of milk, goat's milk, low-sugar yogurt and so on. The calcium content in milk is not only related to the development of bones, but also has the function of enhancing the sensitivity of nerves and muscles to stimuli, in other words, it has the function of stabilizing emotions.
So, just drink a glass of milk or soybean milk and fry a poached egg in the morning, which can make us look full of energy and vitality in the morning.
It would be better to eat a portion of fruit after dinner.
If you can add fruit to breakfast, the quality will be better! Fruit is a rich source of vitamins A and C, and contains vitamin B, fiber and minerals. It can not only stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruit can not only beautify the face, but also make us look radiant and beautiful in the morning!
For example, we can choose to eat vegetable porridge or cucumber and lettuce salad in ham sandwich. It is best to eat an apple, an orange or half a banana after breakfast.
Foods that are too oily, too sweet and too salty should be reduced.
Breakfast is the source of energy for a day. Eating foods that are too oily, too sweet and too salty will make people sleepy. Therefore, in the choice, sesame oil strips are occasionally replaced by egg steamed bread, and sweet potato porridge can also replace French fries. A glass of milk and yogurt is better than a milkshake. Clear porridge should be accompanied by green vegetables, less pickled vegetables, to reduce the burden on the body and make the beginning of the day more energetic.