After a night's sleep, the body depletes significant amounts of water and nutrients, leaving individuals in a state of physiological dehydration upon waking. A conventional breakfast alone is insufficient to replenish this loss. Therefore, upon rising, avoid rushing to eat breakfast. Instead, immediately drink 500-800 milliliters of cool boiled water. This replenishes fluids lost overnight and cleanses the intestines. However, avoid consuming large amounts of water before breakfast.
Incorporating fruit into breakfast enhances its nutritional value! Fruits are rich sources of vitamins A and C, along with B vitamins, fiber, and minerals. They not only stimulate appetite but also promote intestinal motility and maintain acid-base balance. Eating fruit not only nourishes the complexion but also leaves us looking radiant, beautiful, and vibrant first thing in the morning!For example, you could have plain congee with greens, a fresh salad, or a ham sandwich with cucumber slices. Adding an apple, orange, or half a banana after breakfast is an excellent choice.
Breakfast Calories Should Not Be Excessive
Breakfast intake varies based on body type and age, but consuming 400-500 calories is generally appropriate, accounting for about a quarter of daily requirements. However, you can try to supplement with more carbohydrates.
Whole grains and root vegetables are not only rich in carbohydrates but also provide the body with essential energy quickly—much like how a car needs gasoline to run. For a nutritious breakfast, choose porridge, steamed buns, radish cakes, toast, oats, whole-grain cereal, or opt for coarser whole grains like whole wheat bread or multigrain porridge as your staple.
Breakfast is an excellent opportunity to consume dairy. Dairy products are a source of high-quality protein and are rich in calcium. Among commonly consumed foods, none can match dairy in calcium content.Incorporating dairy into breakfast—such as a glass of cow's milk, goat's milk, or low-sugar yogurt—is an excellent choice. Beyond supporting bone development, the calcium in dairy enhances nerve and muscle responsiveness to stimuli, effectively stabilizing mood.Therefore, starting your day with a glass of milk or soy milk, paired with a fried egg, provides high-quality protein. This combination helps you look alert and energetic from the very start.
Two Lunch Pitfalls
1. Avoid carbohydrate-heavy meals. Foods rich in sugar and starch—like rice, noodles, bread, and sweet pastries—can cause fatigue and hinder work concentration.
2. Steer clear of convenience foods for lunch, such as instant noodles or Western fast food, as these offer minimal nutritional value.
Two Recommended Practices for Lunch
1. Opt for protein-rich foods like meat, fish, poultry, eggs, and soy products, which are also high in choline. The high-quality protein in these foods increases tyrosine levels in the blood, keeping the mind sharp and supporting crucial cognitive functions like comprehension and memory.
2. Opt for lean meats, fresh fruits, or fruit juices—foods low in fat. Ensure adequate intake of high-quality proteins like milk, soy milk, or eggs to maintain quick reactions and sharp thinking.
Foods to Avoid for Dinner
1. Gas-producing foods like sweet potatoes, corn, and peas generate significant gas during digestion. Unabsorbed gas before bedtime can cause abdominal bloating, disrupting normal sleep.
2. Spicy foods such as chili peppers, garlic, and onions.Recent Australian research indicates that consuming spicy foods raises body temperature during the first sleep cycle, reducing sleep quality. It can also cause stomach burning and indigestion, further disrupting sleep.
3. Excessively greasy foods like pork. Fatty foods increase the workload on the intestines, stomach, liver, gallbladder, and pancreas during digestion. This stimulates the nervous system, keeping it active and leading to insomnia.
4. Meat-based soups. Rewarding yourself with a steaming pot of chicken or pork rib soup for dinner isn't necessarily wise. Meat-based soups tend to be oily and high in calories, making them the easiest to gain weight from. They're unsuitable for evening consumption and are better enjoyed in the morning or at lunch. Instead, consider opting for mushroom-based soups.Especially for those sensitive to caffeine, the stimulating effects may last longer. Additionally, caffeine has a diuretic effect; excessive coffee consumption can increase urination, which also disrupts sleep.
6. Alcohol. While alcohol may help you fall asleep quickly, it keeps sleep confined to the light sleep phase, making it difficult to enter deep sleep. Therefore, even if you sleep for a long time after drinking, you may still feel fatigued upon waking.