1, drink water before breakfast

After a night's sleep, people ingest a lot of water and nutrition, and they are in a state of physiological water shortage after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 500-800 ml of warm water immediately, which can not only replenish the water lost overnight, but also clean up the intestines. Pay attention to drinking water before breakfast, but don't drink too much water.

2. Drink milk or soybean milk every morning to supplement protein and calcium.

Besides providing protein, milk is also an important source of calcium. Milk is more nutritious than other sugary drinks. If you don't like milk or have lactose absorption disorder, you can try to drink more homemade soybean milk, which is actually easier to absorb than milk.

3. Carbohydrate-rich cereals and cereals

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.

4. Food rich in protein.

Such as milk, yogurt, eggs, salted duck eggs, soybean milk, ham, meat and so on. ; If there is only cereal rich in carbohydrates for breakfast, but there is no 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.

5. Foods rich in vitamins and minerals

Such as fresh vegetables, fruits or juices. This is an improvement in the quality of breakfast. Adding vegetables or fruits to breakfast is more beneficial to balanced nutrition.

6, breakfast as light as possible

Greasy breakfast is strongly discouraged, because high-fat food will lead to insufficient blood supply to the brain and affect the accuracy of children and mental workers. Eat too much greasy food in the morning, such as fried dough sticks, oil cakes, chocolates, hamburgers and so on. It is easy to get sleepy and lose concentration in the morning. Nutrients in fried flour such as fritters are also destroyed. Similarly, if you eat eggs for breakfast, it is recommended to choose boiled eggs as much as possible instead of fried eggs.