Breakfast is very important to our health and must be nutritionally balanced, but in real life, many people have no more than two types of breakfast, and even a considerable number of people do not eat breakfast. A good breakfast should meet the following five criteria.

1. Contains starchy staple foods.

Foods rich in starch can be converted into glucose in the body, and glucose is the main energy source of the human body. Therefore, starchy staple foods such as bread, oatmeal, noodles, steamed buns, and multigrain porridge can ensure work efficiency in the morning and have a protective effect on the stomach.

2. Choose two of eggs, milk and beans.

The quality and quantity of protein in food and the ratio of various amino acids are related to the synthesis and tissue renewal of various proteins in the human body. Therefore, it is best to have two kinds of milk, eggs and beans in breakfast. They not only provide sufficient protein, but also delay the emptying of the stomach and prolong the feeling of fullness after meals.

3. Eat some oil in moderation.

Bile promotes the digestion and absorption of fat, and the gallbladder only secretes bile when there is a high-fat or high-protein food in the small intestine. Therefore, if the breakfast lacks fat and protein, the gallbladder cannot excrete bile, which may lead to cholecystitis over time. Therefore, you should eat some oil for breakfast, such as cutting a few pieces of meat for dinner, or mixing a spoonful of olive oil in a dish, which are all good ways to help the bile drain. Chen Xiafei recommends that the most convenient way is to eat an egg.

4. Have fruits and vegetables.

Eating some fruits and vegetables for breakfast can provide rich vitamins, minerals, dietary fiber and natural antioxidants, which can maintain good health and maintain normal intestinal function. Therefore, a good breakfast should have at least the same amount of fruits and vegetables.

5. Eat a small amount of nuts.

Nuts are rich in potassium, calcium, magnesium, iron, zinc and other minerals, as well as extremely rich in vitamin E, which can reduce the risk of chronic diseases. In addition, the unsaturated fatty acids in nuts are good for heart health. Therefore, a small handful of nuts every morning can upgrade the nutrition of breakfast. Of course, nuts are still high-fat foods and should not be eaten in excess.