Usually, it is more appropriate for people to have breakfast 20 to 30 minutes after getting up at around 7 o'clock, because people have the strongest appetite at this time. There should be a certain interval between breakfast and Chinese food, usually about 4 to 5 hours, which means breakfast is best between 7 and 8 o'clock. If breakfast is too early, you should increase the number of times or have lunch earlier. In addition, it is more reasonable to drink some water before breakfast after getting up.

Some people eat breakfast earlier, on the one hand, to catch up with school and work, on the other hand, older people are used to getting up early, so the breakfast time is naturally advanced to five or six in the morning. Studies show that eating breakfast so early is not conducive to the digestion and absorption of the stomach.

In the process of sleeping at night, most organs of the human body have been fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and they really enter the rest state in the early morning. If you eat breakfast too early, it will affect the rest of the gastrointestinal tract, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the gastrointestinal tract. Especially in the elderly, the secretion of digestive enzymes in the stomach, intestine and pancreas is reduced, and the digestive absorption and metabolic functions are reduced. If you get up early and have the habit of doing morning exercises, eating breakfast immediately after getting up will inevitably affect the gastrointestinal function, which is also unfavorable for morning exercises.

After a night's sleep, the human body consumes a lot of water from urine, skin and breathing. After getting up in the morning, the body is in a state of physiological water shortage. So don't rush to eat breakfast, drink a cup of boiled water first, which can not only correct physiological water shortage, but also reduce blood viscosity and improve organ function, which is of great benefit to prevent some diseases.

A reasonable breakfast framework should include the following three types of food:

One is cereal rich in carbohydrates, such as bread, steamed bread, flower rolls, bean bags, rice porridge, noodles, cereal, steamed bread, wonton, biscuits and so on. Carbohydrate is the main source of glucose in the blood, the most direct, fastest and cleanest supplier of energy needed by the brain, and also indispensable for nutritious breakfast.

The second category is rich in protein foods, such as milk, yogurt, eggs, salted duck eggs, soybean milk, ham and meat. If there is only the first food for breakfast, but there is no second food (rich in protein), then the glucose concentration in the blood will drop rapidly and lose its stamina, that is, glucose will be consumed before noon, so it is not enough to eat bread, steamed bread, porridge and other foods for breakfast.

However, excessive intake of protein will increase the metabolic pressure of internal organs, such as kidneys. Whey protein is a digestible high-quality protein, which can get twice the result with half the effort for supplementing protein.

The third category is fresh vegetables, fruits or juices rich in vitamins and minerals. This is an improvement in the quality of breakfast. Adding vegetables or fruits to a convenient breakfast is more conducive to balanced nutrition.

Extended data

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.

We should not only pay attention to personal physiological characteristics, but also pay attention to everyone's appetite and taste. It is best to have hot porridge, hot oatmeal, hot soybean milk, hot milk, hot coffee and hot tea, and avoid drinking iced coffee, iced black tea and iced fruit juice. Eat less fried food.

Many people are used to eating only steamed bread, fried food and soybean milk for breakfast. Although these foods are rich in carbohydrates, protein and fat, they are all acidic foods. If there are too many acidic foods in the diet, it will easily lead to blood acidification, causing physiological acid-base imbalance in the body, and calcium deficiency will often occur. Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve the balance of dietary acid, alkali and nutrients. Take light, balanced nutrition, not too high energy and sufficient water as the main principles, and match it with a reasonable breakfast meal.

Baidu encyclopedia-breakfast