1. First of all, breakfast is the most important meal of the day, which is directly related to the day's work and study efficiency and mood (especially boys)
2. School students or office workers , but also pay attention to the nutritional adequacy and balance of breakfast. If possible, at least: 1 egg (can be boiled: to supplement lecithin and protein), porridge (to supplement water, sugar and minerals), a plate of vegetables (don’t overcook it) , supplement vitamins) Shaobing (coarse grains, supplement carbohydrates).
3. You can change things every day, such as porridge for noodles for soy milk, sesame cakes for fried dough sticks, bread for biscuits, vegetables for fruits, or pickles, and eggs are absolutely indispensable.
4. If you have a bad stomach, the food must be hot. Don’t touch it if it’s not hot. The same goes for summer.
5. There is also a simpler way, which is to eat eight-treasure porridge, hot, not canned, the kind that comes in bulk at the vegetable market, with ingredients (red beans, mung beans, black rice, coix kernels, lotus seeds, red dates, etc. etc.) The more the better, and serve with a fried egg. It's also possible.
The above is a general healthy breakfast recipe. You can check what nutrients you are missing and just supplement them. (Of course, there are subtle differences between different ages and genders. Because I don’t know your specific situation, I can’t provide that)
Looking at what you ate for breakfast, do you want to lose weight? The cause of obesity is not just eating too much. The decomposition of fat requires the participation of water, carbohydrates, and minerals. Therefore, blindly eating less will only lead to nutritional imbalance. When the body is weak, fat cannot be decomposed. This is the reason for "puffiness". Controlling food intake is necessary, and maintaining healthy nutrition is even more necessary. Don't skimp on breakfast. Eat a good breakfast, eat an 80% full lunch, eat less at dinner, keep exercising, avoid snacks, and feel comfortable. Keep this for 3 months.