As the saying goes, "Eat well for breakfast [3], eat well for lunch and eat less for dinner." Why do you want this arrangement? Whenever we eat, after about 4 hours, the food will be completely emptied through digestion and absorption in the body. Therefore, in order to constantly replenish energy to the human body, it is necessary to arrange dinner every 4 to 6 hours. In the morning, after sleeping for 8 hours, we will feel particularly refreshed. Naturally, the efficiency of work and study in the morning is higher than that in the afternoon. However, many people "skip" breakfast in order to hurry. Actually, this is a very unwise choice. If you don't eat breakfast, your work and study efficiency will be reduced. Our stomachs are like a bag of processed food. Everything we eat goes through the stomach, and the food is ground bit by bit to achieve the purpose of digestion and absorption. When there is no food in the stomach, but the stomach still has to be rubbed constantly, for a long time, you will feel a stomachache, and when there is no food to supply energy, dizziness, fatigue, palpitation, cold sweat and so on often occur. In addition, if you don't eat breakfast in the morning, you will only eat two meals a day. In this way, the fasting time will be longer, and the food intake per meal will also increase, so that the digestion and absorption function of the stomach will be enhanced and the food eaten will be completely absorbed. This is how Japanese sumo wrestlers gain weight. So people who skip breakfast are also prone to get fat. So breakfast must be full, so that the body can develop normally and maintain a healthy state. [4]1,gastric ulcer: gastric acid and digestive enzymes in the stomach will "digest" the gastric mucosal layer. In the long run, it is easy to induce gastric ulcer; 2, gallstones: bile is easy to accumulate on an empty stomach, which is easy to cause stones; 3. Cold: The study found that people who often eat breakfast, especially those who eat cereal for breakfast, have fewer colds; 4, cardiovascular disease: if you don't eat breakfast for a long time, it is easy to deposit low-density lipoprotein on the inner wall of blood vessels, leading to arteriosclerosis. [5] There must be a staple food "skipping breakfast is not good for health". Many urban young people are already familiar with this, but many office workers have too short a time. Soda biscuits and bread are the mainstay of breakfast every day, so go to work at will. Nutrition experts say that crisp and dry foods such as soda crackers and bread are not suitable for breakfast. Due to overnight consumption, various digestive juices have been under-secreted. Most of these dry grains are cereals, lacking high-quality protein, and can only supply short-term energy. Experts say that breakfast is the most difficult meal to turn into fat in a day, so it must be taken into the staple food. The calories provided by breakfast account for 30% of the whole day, mainly supplied by staple food. Lack of carbohydrate staple food may lead to malnutrition. Eat some starchy food. After the grain is absorbed, it can be quickly decomposed into glucose to correct hypoglycemia after sleep. However, cereal digests quickly, and you will feel hungry after 2-3 hours. Therefore, we should eat some foods rich in protein and fat, such as eggs, meat floss and bean products. [2] There are three principles for eating seven kinds of food for breakfast: First, the variety should be rich, the diet should be balanced, and the nutrition should be comprehensive; Second, there must be carbohydrates to supplement enough energy; Third, vitamins must be supplemented. Vitamins are important nutrients that cannot be ignored, and the absorption rate of breakfast intake is the highest. 1, Whole Wheat Bread Many people are used to choosing bread for breakfast because it is easy to buy anywhere, but the healthiest choice for bread is whole wheat bread. Most other breads contain yeast, which is easy to cause hyperacidity and harmful to people with bad stomach. Whole wheat bread contains a lot of vitamins, cellulose and minerals. Coarse grains are beneficial to human gastrointestinal health, and eating more will not make you fat. On the contrary, it can promote the excretion of toxins in the body and is more conducive to human health. 2. Eggs According to the American Institute of Nutrition, women who add a little protein to their breakfast can stay hungry for four hours less than women who don't add protein to their breakfast. Eating eggs can supplement protein, and the protein part of eggs contains a lot of protein. Eat eggs must be cooked, because raw eggs have bacteria, eggs should not be eaten more. Because eggs have high protein and cholesterol content, people with poor gallbladder function must pay attention to eating less. 3, bananas In a busy living environment, people often don't pay attention to the nutrition of breakfast, just eat casually, but actually want to eat a healthy breakfast and don't want to bother, why not eat a banana. Bananas contain almost all vitamins and minerals, so you can easily get all kinds of nutrients from bananas. Moreover, bananas contain quite a lot of potassium and magnesium, and potassium can prevent blood pressure from rising and cramping; Magnesium can relieve fatigue. It can maintain energy for a long time and support the work consumption in the morning. 4, yogurt is always in a hurry in the morning, it is impossible to do too much. If you want to greatly improve nutrition at once, you might as well have a cup of yogurt after eating enough carbohydrates. Because yogurt is fermented from pure milk, lactic acid bacteria can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human nutrition during fermentation, such as vitamin B 1, vitamin B2, vitamin B6, vitamin B 12 and so on. Has the functions of regulating immunity, preventing intestinal infection, improving gastrointestinal function, promoting intestinal peristalsis and facilitating defecation. 5. Strawberry Strawberry is rich in nutrition, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C. Every100g of strawberry contains 60 mg of vitamin C, which can activate cells and nourish the stomach. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and make the stool unobstructed. 6. Spinach We women should know that spinach is sacred in women's food. Its stems and leaves are soft, tender, delicious and fresh, and are rich in minerals such as vitamin C, carotene, protein, iron, calcium and phosphorus. It has the functions of anti-aging and promoting cell proliferation, which can not only activate brain function, but also enhance youthful vitality. In addition, spinach contains magnesium, which is a mineral that women are more likely to lack. If women's daily intake of magnesium is less than 280 mg, people will feel tired. The function of magnesium in human body is to convert carbohydrates in muscle into usable energy. 7. Cooked meat As we all know, eating meat can provide high-quality protein and high-energy fat, including some vitamins and minerals, which are closely related to the healthy growth, intellectual development and durability of our body. Moreover, when raw meat is cooked, it will dissolve some flavor-forming substances. These flavor substances are extracts, which can promote appetite, increase the secretion of digestive juice, and facilitate the digestion and absorption of the stomach. [6] Three foods that should not be eaten in the morning. 1. Avoid drinking a lot of cold drinks: If the temperature difference is too large, it will strongly stimulate the gastrointestinal tract and lead to sudden contracture. It also has a great impact on women's health. 2. Avoid eating bananas on an empty stomach: In addition to potassium, bananas also contain a lot of magnesium. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function. 3. Avoid eating pineapple on an empty stomach: pineapple contains strong enzymes, which will hurt the stomach on an empty stomach, and the nutrients must be better absorbed after eating. Tip: Don't drink vinegar or eat garlic on an empty stomach in the morning. Drinking vinegar on an empty stomach can lead to hyperacidity and stomach injury; Allicin can stimulate gastric mucosa and intestinal wall, causing stomach spasm. [2]