A regular breakfast provides the energy and nutrients needed in the morning, enriches the daily meal structure, gives you higher work efficiency, and ensures your health. There are many negative effects of skipping breakfast, especially if skipping breakfast for a long time will lead to many health risks.
Breakfast is generally defined as the first meal of the day, which is the first meal taken before or within two hours of daily activities, usually no later than 10 a.m. In addition, breakfast and lunch should preferably be separated by 4 to 5 hours. The energy intake of breakfast generally accounts for 20% to 35% of the energy required for the whole day. In other words, try to eat breakfast immediately after getting up and washing up.
If you don't have time to eat at home, it's best to finish breakfast before work and avoid having "brunch" around 10 o'clock. The intake of breakfast still varies among different age groups, and the calorie intake of breakfast accounts for about a quarter of the daily needs. Try adding more sugar. Grains are the main food for breakfast, which is not only rich in carbohydrates but also can quickly provide the basic energy needed by the human body, just like a car must have gasoline to walk.
Breakfast also has an important role, which is to enrich the dietary structure. Breakfast helps to increase the diversity of dietary structure, especially milk, eggs, cereals (whole wheat bread), vegetables, and fruits, which can provide a lot of high-quality protein, calcium, fat-soluble vitamins, etc. A high-quality breakfast has a positive effect on health.
Breakfast is a good opportunity to supplement with milk. Dairy products are one of the sources of high-quality protein and are rich in calcium. Among the foods that are commonly eaten, there is no calcium content that can compare with milk. High-quality protein intake is essential for the growth and development of the body. In addition to plant proteins such as grains and soy products, high-quality animal protein intake is also very important.
The balance of animal and plant foods in the dietary structure is particularly important. Animal protein accounts for about 50% of the diet. This pattern can not only meet the human body's needs for nutrients but also prevent chronic diseases. Use breakfast time to consume milk, such as a glass of milk, goat milk, low-sugar yogurt, etc. are all good choices. Eating some fruit for breakfast can maintain the acid-base balance in the body.