1, do not eat breakfast easily lead to malnutrition, resistance to decline. Long-term skipping breakfast or poor quality of nutritional intake will lead to insufficient nutrient intake, but also susceptible to gastrointestinal disorders, which can lead to malnutrition, decreased immunity, anemia and other problems.

2, do not eat breakfast is easy to accelerate aging. Do not eat breakfast, the human body can not be supplemented in a timely manner, can only use the body's stored glycogen and protein to meet the body's needs, over time, it is easy to lead to dry skin, wrinkles, anemia, hair, etc., to accelerate the aging of the human body.

Two, a nutritious breakfast needs to include four categories of food:

1, cereals.

Cereals are rich in carbohydrates, converted into sugar in the body, is the main source of human calories. A variety of cereals mixed and matched with coarse and fine, better than eating a single species. Suitable for breakfast varieties: whole wheat bread, dumplings, porridge, flour, noodles, steamed bread, rolls, buns, rice and so on.

2, animal food.

(fish, lean meat, eggs) such food mainly for the body to provide protein, minerals and vitamins. Fish and shrimp aquatic products containing low fat, you can eat more. Suitable for breakfast varieties: pork, beef, chicken, fish, eggs, quail eggs and so on.

3, soy and milk

(beans and soy products, milk and milk products) such food for the body to provide high-quality protein, but also the first choice of calcium food. Bean and milk varieties, but also the preferred material for drinks. Suitable for breakfast varieties: fresh milk, yogurt, cheese, soy milk, dried beans, tofu brain and so on.

4, vegetables and fruits

Vegetables and fruits can provide the body with a variety of vitamins. Dark-colored vegetables and fruits contain more nutrients

rich. Suitable varieties for breakfast: cucumber, tomato, cabbage, radish, apple, banana, orange, kiwi and so on.

The food for breakfast should be varied and well-matched. You can quickly evaluate the nutritional adequacy of breakfast based on the number of food types. If the breakfast includes food from the above 4 elements, the breakfast is nutritionally adequate; if only 3 of them are included, the breakfast is more nutritionally adequate; if only 2 or 1 of them are included, the breakfast is not nutritionally adequate. Breakfast should eat how much calorie intake distribution of three meals a day In general, the human body needs a day of calories and nutrition should be scientifically and reasonably allocated to three meals a day. The calories of breakfast, lunch and dinner should account for 30%, 40% and 30% of the total daily calories respectively. "Eat a good breakfast, eat a full lunch, eat less dinner", is very reasonable.