Breakfast is not just about eating for show, but needs to be focused on both quality and quantity to ensure enough energy, maintain endurance, and alertness throughout the working process.
First of all, breakfast on a cold day should prioritize energy-rich and heat-generating foods. Complex starch groups such as rice, sticky rice, whole wheat bread, sweet potatoes or oats are important choices because they provide a stable source of energy, helping workers not to get hungry quickly and avoid fatigue in the middle of the day.
Compared to refined starch, whole grains are also rich in fiber and B vitamins, which support energy metabolism more effectively in cold weather conditions.
Besides carbohydrates, protein plays an essential role in maintaining muscle strength and working ability. On cold mornings, workers should eat easily digestible protein-rich dishes such as eggs, lean meat, fish, tofu or warm milk. Familiar dishes such as pho, vermicelli, porridge with meat or egg bread not only provide protein but also have hot water, which helps warm the body, stimulate digestion and create a comfortable feeling when starting a new day.
Healthy fats should also not be ignored, because they are a concentrated source of energy and help the body retain heat better. A moderate amount of vegetable oil, fish fat, nuts or whole milk in breakfast will help workers have higher endurance, especially when they have to work for a long time in a cold environment. However, it is necessary to avoid abusing bad fats from greasy fried foods because they easily cause weight loss and reduce labor productivity.
In cold mornings, you should have more green vegetables and fruits, especially those rich in vitamin C such as oranges, tangerines, guavas, to increase resistance. Drinking a glass of warm water or light ginger tea also helps warm the body and promote blood circulation.
The most important thing is that on cold days, workers need a breakfast full of starch, protein, healthy fats and vitamins. Eating breakfast properly not only helps fight the cold but is also an important foundation to ensure energy, health and work efficiency throughout the day.
