The first category: cereals and potatoes, that is, staple food. Buns, bread, cereals, noodles, bean buns, etc. are suitable for breakfast staples; Category 2: animal foods such as meat, fish and eggs; Category 3: milk and beans and their products; Category 4: vegetables and fruits. If the breakfast includes these four categories of food, that is to achieve nutritional adequacy; if only three of them are included, the breakfast is more nutritionally adequate; if only two of them or less than two of them are included, the breakfast is not nutritionally adequate.

In the morning, the function of the human digestive system has not been fully mobilized, therefore, breakfast is easy to digest and can mobilize the appetite is very important. Especially the main food, try not to use fried food. Usually fermented pasta and cereals and rice cooked into porridge are easier to digest, such as bean paste buns + millet rice porridge, whole wheat bread + mung bean porridge, corn and gold silver rolls + lily of the valley yam porridge, sesame sauce rolls + goji berry oatmeal porridge, are a better combination.

And in the second food group, poached eggs, poached eggs, steamed egg custard, and five-spice pork liver are excellent choices. In the third food group, yogurt and cheese are easier to digest, and natto, tofu, roti, and soy milk are also good.

The last category is best to choose fresh, dark-colored vegetables and fruits. For example, colorful peppers mixed with black fungus, sesame sauce mixed with oatmeal, peanut crumbles mixed with purple kale, veggie fried broccoli and other light vegetables are suitable for arranging to eat at breakfast. These types of food can also be mixed and matched combinations, such as scrambled eggs with shredded carrots, diced strawberries with yogurt, and pork liver with colored peppers and purple kale. Of course, if you're in a hurry, a few pieces of apple or orange will also do.

Expanded

Note:

Medical experts pointed out that, because dinner is eaten too late, people in the sleep, the vast majority of the organs are fully rested, while the digestive organs are still digesting and absorbing dinner stored in the gastrointestinal tract of the food to the early morning to gradually enter the state of rest.

Once you eat breakfast too early, it is bound to interfere with the rest of the stomach and intestines, so that the digestive system is in a state of fatigue for a long time, disrupting the rhythm of peristalsis. So can get up at about 7:00 after 20 to 30 minutes to eat breakfast is most appropriate. In addition, breakfast and Chinese food to the interval of about 4 to 5 hours is good, also indicates that breakfast between 7 and 8 o'clock eating is good.

People's Daily Online - Nutritional breakfast to have 4 types of food