Ăn bữa sáng lành mạnh. Ăn nhiều bữa nhỏ. Áp dụng chế độ ăn có hàm lượng đạm cao. Giảm lượng tinh bột nạp vào. Tránh thức ăn và nước uống có đường. Uống nhiều nước. Giới hạn lượng caffeine nạp vào. Hạn chế lượng cồn nạp vào.

Given the above summary, write a detailed text in English for it.
Skipping breakfast can leave you feeling tired for the rest of the day. This is why breakfast is considered the most important meal of the day. A good breakfast should consist of healthy protein such as yogurt or eggs, fresh fruit or vegetables, and some low-sugar, high fiber carbohydrates such as whole grain cereal or oatmeal. Add a few almonds or walnuts for an additional energy boost and to regulate blood sugar by providing your body with healthy omega-3 fatty acids. Try making a breakfast smoothie by combining fruit, yogurt, wheat germ, and other ingredients in a blender with a bit of ice for a quick, high-energy breakfast. Rather than having 3 large meals, you can boost your alertness and body’s energy by having small meals throughout the day. Your brain needs a steady supply of nutrients to stay energized throughout the day. Large meals can also increase the production of tryptophan in your body, an essential amino acid that induces sleep. Studies show that eating smaller meals, especially during the afternoon, helps regulate blood sugar, which prevents you from feeling fatigued after eating. Try to eat 4 or 5 small meals a day, consisting mostly of fresh fruits, vegetables, and nuts to help boost your metabolism and prevent daytime drowsiness. Protein helps boost energy levels because it is required for many of the body’s metabolic processes. Eating a high-protein breakfast or lunch may help you to stay energized throughout the day. Avoid processed meats, red meat, and margarine because these can raise your cholesterol levels, slow down metabolism, and cause drowsiness. Eat more healthy foods that are rich in protein, such as eggs, quail, chicken, turkey, salmon, tuna, trout, sardines, tofu, beans, pulses, natural cheese, and Greek yogurt. Eating a lot of carbohydrates make tryptophan more available to the brain, which can leave you feeling drowsy. However, this does not mean you should cut carbs out of your diet entirely. Try not to eat a large amount of carbs in the morning or middle of the day, and...