Answer:

Breakfast isn't just the first meal of the day; it's crucial for jumpstarting your metabolism and brain function. Choosing the wrong foods can lead to blood sugar fluctuations, mental fatigue, and even decreased concentration and productivity throughout the day. Different breakfast combinations can result in varying energy levels, so nutritional balance is key to maintaining a stable and healthy state.

High-fat, high-sugar breakfasts can have negative effects. For example, if your breakfast mainly consists of fried foods, sugary drinks, or refined starches (bread, steamed buns) without other nutrients, it can easily cause a rapid spike and subsequent crash in blood sugar levels. This leads to a temporary lack of energy for the brain, causing fatigue and reduced concentration. Some people skip breakfast altogether and only drink juice, which also leads to nutrient deficiency and reduced work efficiency.

Certain breakfast foods should be limited as they can cause elevated blood sugar, making you feel more sluggish and tired. These include scorched rice, white bread, baked potatoes, french fries, arrowroot vermicelli, porridge, sticky rice, and arrowroot powder. In general, you should limit your intake of duck eggs, fatty meats, and processed foods like sausages, Chinese sausage, instant noodles, and canned goods.

Choosing fiber-rich carbohydrates like brown rice or oatmeal can help maintain a steady energy supply to the brain, improving concentration and work performance. Additionally, adding protein sources like eggs, unsweetened milk, tuna, and chicken breast effectively provides the necessary energy for the brain and muscles. Overall, a balanced intake of the 4 food groups is recommended. A balanced breakfast should include protein, healthy fats, fiber-rich carbohydrates, fruits and vegetables, as well as vitamins and minerals.

Breakfast is not just about filling your stomach; it's a vital step in "starting up" your body. Choosing the right ingredients can boost energy, focus, and skin health, ensuring a more stable day. It's a significant investment in your overall performance and well-being.

Associate Professor Doctor Nguyen Trong Hung

Director of the Center for Nutrition Consultation, Rehabilitation, and Obesity Control

National Institute of Nutrition