Help you boost your spirits and be energetic all day. Harvard nutritionists recommend 5 foods for breakfast

The key point of breakfast is to have sufficient nutrition in your brain so that we can work or read books carefully and be energetic all day long. Harvard nutritionist Uma Naidoo suggests that you should wake up and drink a glass of water first, and then choose from five nutritional breakfasts:

1. Chia Seed Pudding (chia pudding)

This breakfast provides a large amount of fibers to activate the bacterial flora of the kidneys, reduce inflammation, connect the kidneys and brains, and create a mood-friendly neurotransmitting substance. Kiazi is rich in Omega-3 fatty acids, which is very effective in preventing brain inflammation. It can reduce pressure, boost your spirit, and maintain good knowledge and memory.

Dr. Naidu, who is a chef, said that you can make it the night before: three tablespoons of yaki, a cup of coconut milk (or other sugar-free milk to your taste), a little honey, a little cinnamon powder and sea salt, mix well. When eating, you can add some fruit, cherry fruit and/or coconut meat slices.

2. Fried eggs, egg wraps or minced meat baked eggs (frittata)

Those who are indispensable for breakfast can consider scrambled eggs, egg wraps or minced meat baked eggs. The high-quality fat, protein and vitamins contained in eggs are essential nutrients for brain health. Eggs are rich in vitamin D and serotonin, which are indispensable elements to maintain the balance between neurotransmitting substances and adjust the mood.

Naidu suggested that you choose to buy ground chicken and wild chicken eggs as much as possible, with higher quality and best nutrition.

3. Fried tofu

Tofu contains rich tryptophan and soy isoflavones, which are important ingredients for reducing depression.

Nidu said that she personally prefers to add some ginger powder, black pepper and sea salt.

4. Fruit and vegetable juice

For breakfast, a cup of green fruit and vegetable juice, the fiber and leaf acid required for the day will be roughly enough.

The function of leaf acid is to produce neurotransmitting substances in the brain. Insufficient leaf acid is a good psychological disease, including the culprit of depression. On the contrary, sufficient leaf acid has the effect of improving mood.

The green leaves you like, such as bolognese, fresh fruit, protein powder (if you like a little thicker, it’s OK to change it into tofu), hemp seeds or almond cream, all of them are broken with a fruit and vegetable machine, put them in a cup and take them away, and drink them along, full of energy.

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Responsible editor: Gu Zihuan