Create Your Golden Breakfast

Recently, a small-scale survey was conducted by a research institution in Beijing on the city's white-collar workers.They found that only about 2% of daily energy and nutrients came from breakfast. About 30% came from lunch, while nearly 70% came from dinner and night snacks. Famous nutrition expert An Jianhua from the Nutrition Research Center at Beijing Normal University particularly reminded beautiful women to avoid long-term fasting or irregular eating. This can easily trigger gastrointestinal diseases and kidney stones, as well as cause obesity.

Missing breakfast leads to weak energy levels.

Eat a good breakfast, have enough for lunch, and eat less for dinner. In English-speaking countries, this is said: "Breakfast like a king, lunch like a gentleman, and dinner like a beggar."Nutritionists suggest that 30% of daily total energy should be consumed during breakfast, 40% during lunch, and 30% during dinner. In the proportion of energy from breakfast, carbohydrates should provide 55%-65%, fat about 20%-30%,and protein around 11%-15%. An Jianhua said that upon waking in the morning, there are almost no foods left in the stomach, and essential nutrients needed to maintain normal metabolism are severely lacking.

If this is not replenished promptly, one will feel distracted and slow-witted by mid-morning, resulting in lower work efficiency. Arriving at lunch with an empty stomach naturally leads to overeating. Overeating for the day can cause afternoon drowsiness and adversely affect weight loss efforts. Makes sure your breakfast options are diverse,

varieties are good.

"A nutritionally adequate breakfast should include carbohydrates such as bread or congee, animal products like meat, eggs, milk, soy milk, fresh vegetables, and fruits," An Jianhua said.Due to modern diets being too refined, one can choose whole wheat bread with visible wheat grains for more fiber intake;"After eating the bread or biscuits,drink milk or soy milk, which helps in calcium absorption."'In the morning," she said, "eating apples is like gold; midday is silver; and evening is copper."Fruits are best for vitamin intake in the morning. Vegetables don't need to be too many but can't be skipped. If there's no time to prepare small dishes in the morning, they can be prepared the previous night and stored in a refrigerator wrapped in cling film."Such as blanched celery, which just needs to be salted before eating." She reminded that pickles only serve for flavoring with little nutritional value; their high salt content is not suitable for frequent consumption."Healthy people can eat two boiled eggs daily without abnormal cholesterol levels."Breakfast should at least meet 50% of the vitamin and folic acid needs for women aged 25-40, especially vitamins C and iron. Most women do not consume sufficient iron and folate from food."Meat, liver, seaweed,black fungus, spinach, bok choy can meet 20 mg of iron needs for adults under 50 years old daily. Vitamin B can be obtained from lean meat, fish, liver, whole wheat bread, potatoes

, peanuts and other foods."If you don't have time to prepare small dishes in the morning, do them the night before and store them in the refrigerator. For example,celery can be blanched with water and seasoned with salt when needed. She reminds that,preserved mustard cabbage can only serve as a flavor enhancer with little nutritional value, being too salty to consume frequently. A healthy person will not experience abnormal cholesterol levels from eating two boiled eggs daily.

Vegetables don't need to be abundant but should not be omitted. If you don't have time to prepare small dishes in the morning, do them the night before and store them in the refrigerator. For example, celerycan be blanched with water and seasoned with salt when needed.

She reminds that, preserved mustard cabbagecan only serve as a flavor enhancer with little nutritional value, being too salty to consume frequently.A healthy person will not experience abnormal cholesterol levels from eating two boiled eggs daily. Breakfast for women aged 25-40 should provide at least half of their daily required vitamins and folic acid, especially vitamin C and iron.Today, mussel , black fungus , spinachand kale can meet the 20 mg daily iron requirement for adults under 50.Vitamin B can be obtained from lean meat, fish , liver, whole wheat bread, potatoes”