[Medical Q&A] What to eat for breakfast to help improve work efficiency?

Planner: Chinese Medical Association

Reviewer: Chen Wei, Chief Physician, Peking Union Medical College Hospital, Chinese Academy of Medical Sciences

Breakfast is the most important meal of the day, providing the body with the energy and nutrients it needs to start a new day. A nutritionally balanced breakfast not only helps improve work efficiency, but also stabilizes blood sugar, preventing fatigue and lack of concentration caused by blood sugar fluctuations. In order to make breakfast more beneficial to the functioning of the body and brain, it is particularly important to choose foods that contain protein, healthy fats and complex carbohydrates.

Protein is an important part of breakfast. It can provide a lasting feeling of fullness, help maintain the stability of blood sugar and prevent rapid fluctuations in blood sugar. Good sources of protein include eggs, yogurt and dairy products, tofu and nuts. For example, a boiled egg or a cup of yogurt can provide the body with sufficient protein.

Complex carbohydrates, such as whole grains (e.g. oats, whole wheat bread, brown rice), are essential choices for breakfast. They can slowly release energy and help maintain blood sugar stability. Compared with fast-digesting carbohydrates such as refined sugar and white steamed bread, complex carbohydrates help maintain a long-term sense of fullness and avoid fatigue and irritability caused by blood sugar fluctuations.

Healthy fats also play an important role in breakfast, especially Omega-3 fatty acids, which help improve brain function and work efficiency. You can choose healthy fat sources such as avocados, nuts, and seeds (such as flax seeds or chia seeds). For example, adding a handful of almonds or a spoonful of flax seeds to yogurt or oatmeal not only increases the taste, but also provides sufficient energy for the brain.

Fresh fruits and vegetables are also a good choice, rich in vitamins, minerals and dietary fiber. For example, fruits such as blueberries, strawberries, and apples can provide antioxidants and help improve concentration and mental clarity.

In summary, breakfast should be a combination of foods rich in protein, complex carbohydrates, healthy fats and fruits. For example, a bowl of oatmeal with a boiled egg, some nuts and fruits can not only provide a stable supply of energy, but also help improve work efficiency and keep blood sugar stable, making the beginning of the day full of energy.