Best Breakfast Time: 20 minutes after getting up
Zhao Xia, Director of Nutrition Division, Beijing Jishuitan Hospital: Generally speaking, it is most appropriate to eat breakfast after 20 to 30 minutes after getting up. At this time, people’s appetite is most prosperous, and digestion and absorption are at the best level. Before breakfast, it is best to ingest at least 500 ml of water, which can help digestion, but also for the body to add water, eliminate waste, reduce blood viscosity. Breakfast should include bread, rice porridge and other carbohydrates; meat, eggs and other animal foods; milk, soy products and fresh vegetables, fruits and other four types of food. Based on the type of food, you can quickly assess whether the breakfast's nutrition is adequate. If the breakfast includes the above four kinds of nutritious breakfast, three are more nutritious, and two or less are not enough nutrition. Vegetables and fruits need not be too much, but they cannot be omitted.
Recommended breakfast plan with:
Women: 1 cup soy milk + 1 wholemeal bread + 1 carrot shredded pork.
Students: 1 bowl of egg noodles + 1 peach + 1 cup of milk; add a banana or yogurt at 10am.
Old man: 1 milk porridge + 1 tofu; add another banana or apple in the morning.
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