Breakfast is actually the most important meal of the day. It is best not to eat or eat less carbohydrate-rich foods such as porridge, sweet bread or fried noodles for breakfast, so as not to increase serotonin in the brain. Because serotonin has a calming effect, the brain can't reach its best state. In addition, don't eat indigestible foods such as fried dough sticks and bacon for breakfast, because we don't need so much fat and cholesterol. Because of the fast pace of life and tight time, office workers can choose some low-fat, high-nutrition, convenient and fast foods as breakfast. You can choose to eat more foods with low fat content, such as lean meat, fresh fruit or juice. Ensuring a certain amount of high-quality protein such as milk, soybean milk or eggs can make people's minds flexible, quick-thinking, and efficient in work and study. Lunch is mainly made of meat, fish, eggs and beans.

Lunch is the most critical meal to replenish energy, which not only supplements the consumption of morning work, but also meets the needs of afternoon work. Generally speaking, carbohydrate should not be the main lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. In particular, avoid replacing lunch with convenience foods, such as instant noodles and western-style fast food. These foods are low in nutrition. The lunch structure of office workers should focus on eating protein and foods with high bile content, such as meat, fish, eggs and bean products. Because the high-quality and high-protein in this kind of food can increase tyrosine in human blood and transform it into chemicals such as dopamine and norepinephrine, which keeps people's thinking sharp. Choline is a chemical medium that transmits acetylcholine to the brain, which plays an important role in the understanding and memory function of the brain.

Dinner-mainly cereal

As the saying goes, "you can live to ninety-nine without a bite of dinner", because most of the time from dinner to the next morning is spent in bed, and the body's calorie consumption is not large. Don't overeat at dinner, pay attention to small quantity and high quality. You can choose foods based on carbohydrates, which can promote insulin secretion in the body, help muscle cells absorb a large amount of amino acids in serum, and then make more tryptophan enter the brain and transform it into serotonin with sedative effect, which can make you sleep soundly and make office workers recover their brains, save energy and better face the next day's work. At the same time, we should eat less foods rich in white matter, fat and cholesterol, such as eggs, because there are too many calories in dinner, and the excess calories are bound to be converted into fat and stored in the body.

Happy day. In addition, if you drink milk in the morning, you should pay special attention to this one hour after meals.