Nutrition experts believe that breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means that you should eat some foods with high nutritional value, less but more refined. Because after a night of sleep, the nutrients eaten the night before have been basically used up. Only by replenishing nutrients in time in the morning can we meet the needs of work, labor and study in the morning. Breakfast is designed to be mainly foods that are easy to digest, absorb, and high in fiber. It is best to have the highest proportion of raw food, which will become the main source of energy for the day.

◎The importance of breakfast: After long-term observation, experts have found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase and flow slowly, which will lead to heart disease over time. Therefore, a rich breakfast not only makes people energetic for the day's work, but is also beneficial to heart health. Teenagers who insist on eating breakfast are stronger and more disease-resistant than those who do not eat breakfast. They perform more prominently in school classes, concentrate during lectures, have better understanding, and generally have better academic performance. For working-class people, eating a good breakfast is also a guarantee for doing basic work well. This is because human brain cells can only obtain energy from nutrients such as glucose. After a night without eating and breakfast, the blood cannot Ensuring adequate glucose supply will make people tired and weak over time, and may even cause nausea, vomiting, dizziness, etc., making it impossible to work energetically.

◎Elements of an ideal breakfast: Generally speaking, an ideal breakfast requires mastering three elements: meal time, nutritional content, and a balanced mix of staple and non-staple foods. Generally speaking, it is most appropriate to be active for 30 minutes after getting up before eating breakfast, because people's appetite is strongest at this time. Breakfast should not only pay attention to quantity, but also pay attention to quality. For adults, the amount of staple food for breakfast should be between 150 and 200 grams, and the calories should be about 700 kcal. Of course, the calories required by people with different labor intensity and age are also different. For example, primary school students need about 500 kcal, and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total daily food intake and total calories of people of different ages. The staple food should generally be starch-containing foods, such as steamed buns, bean buns, bread, etc., and some protein-rich foods should be added appropriately, such as milk, soy milk, eggs, etc., along with some side dishes.

◎Biological clock and three meals a day: Modern research has proven that digestive enzymes in the human body are particularly active during the three periods of morning, noon and evening, which shows that when people eat is controlled by the biological clock of.

◎The brain and three meals a day: The human brain accounts for a large proportion of the body's energy consumption every day, and the brain's energy supply can only be glucose, which requires approximately 110 to 145 grams per day. The liver can only provide up to about 50 grams of glucose from each meal. With three meals a day, the liver can provide enough glucose to the human brain.

◎Digestive organs and three meals a day: It takes about 30 to 60 seconds for solid food to travel from the esophagus to the stomach, and stays in the stomach for 4 hours before reaching the small intestine. Therefore, the interval between three meals a day is 4 to 5 hours, which is reasonable from a digestion point of view.

The choice of foods for three meals a day: What foods to choose for three meals a day, how to prepare them, and what methods to cook them are all very particular and vary from person to person. Generally speaking, the staple food and non-staple food of three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to each person's physiological condition and work needs. According to food intake, the ratio of breakfast, lunch and dinner is 3:4:3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and 200 grams at noon is more appropriate.