When you sleep, most of your organs get a chance to rest, but your digestive system continues working to process the food you ate during dinner. This means that your stomach and intestines are still actively digesting and absorbing nutrients throughout the night. As morning approaches, they gradually transition into a resting state. If you eat breakfast too soon after waking up, it can disrupt this natural resting period, leading to long-term digestive fatigue and potentially throwing off your stomach's natural rhythm. Therefore, it's best to wait 20 to 30 minutes after waking at 7 o'clock before having breakfast. At this time, your appetite is usually strongest, making it an ideal moment to start the day with a nourishing meal.
In addition, a well-balanced breakfast should consist of two or three types of food—something soft and easy to digest. In the morning, your body is still in a relaxed state, and your spleen may feel sluggish, which can reduce your appetite, especially for the elderly. That’s why it's important to avoid greasy, fried, hard, or irritating foods for breakfast. These can cause indigestion and discomfort. Instead, opt for warm, soft, and easily digestible options like milk, soy milk, noodles, or congee (rice porridge). Adding ingredients like lotus seeds, red dates, yam, longan, or glutinous rice to your porridge can enhance its nutritional value and support better digestion.
It's also important not to overeat. Eating too much in the morning can overwhelm your digestive system, leading to poor absorption and long-term damage to your gut function. Excess food that isn't properly digested can accumulate in the large intestine, where bacteria break it down, producing harmful substances like phenol. These can enter your bloodstream and increase the risk of vascular diseases. So, while it's important to eat a proper breakfast, you should avoid eating too much.
**Quick Tips: Choose the Right Foods for Breakfast**
- **High-quality protein sources**: Eggs, milk, sausages, and soy milk are excellent choices to kickstart your metabolism.
- **Foods rich in vitamin C**: Include fruit juices, vegetables, and fresh fruits to boost immunity and aid iron absorption.
- **Carbohydrate-rich staples**: Opt for bread, steamed buns, or rice cakes to provide energy for the day.
- **Hydrating liquids**: Start with rice porridge, milk, soy milk, or fruit juice to gently wake up your digestive system.
- **Appetite-stimulating foods**: A small amount of fruit juice, tomato sauce, or pickles can help improve your hunger and digestion.
By making smart choices and following these guidelines, you can ensure a healthy and balanced start to your day.
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