Recently, Zhang Wenhong, director of the Infectious Diseases Department of Huashan Hospital affiliated to Fudan University, made a suggestion: don't drink porridge in the morning, try to eat eggs, milk and sandwiches with high nutrition. As soon as this suggestion came out, it became a hot search in an instant, causing everyone's controversy. But in fact, Dr. Zhang Wenhong didn't say anything wrong. He only drinks rice congee in the morning, but his nutrition can't keep up.

Drinking only rice congee in the morning is far from enough to support the human body.

In fact, rice congee, rice, noodles and so on can only be regarded as the common staple food in a meal, which is rich in water and carbohydrates, while other nutrients are less. Many people drink rice congee in the morning with fried dough sticks, steamed stuffed buns, hand-grabbed cakes, miscellaneous grains pancakes, etc. However, the proportion of carbohydrates in these breakfast combinations still accounts for the bulk, and in essence, the carbohydrate is 1+1, and protein and vitamins are basically lacking.

In fact, except that babies only drink breast milk for six months, any normal person who only eats one kind of food is far from enough to support his nutritional needs. Modern nutrition suggests that a healthy breakfast should account for 31% of the daily energy supply. Moreover, in order to achieve a balanced nutrition, you should not only drink porridge and eat staple food, but also eat vegetables and fruits, supplement vitamins and dietary fiber, drink milk, eat eggs, and even order beef and chicken, and supplement protein and high-quality fat.

The reason why Dr. Zhang Wenhong suggested eating more dairy products such as eggs and milk is because there are too few protein in rice congee. Because if the body lacks protein for a long time, the total supply can't meet the requirements, there will be a decline in immunity, and even affect people's normal metabolism, leading to stunting of children and affecting women's menstruation.

Compared with whole grains such as coarse grains, polished rice and flour foods represented by rice congee also lack B vitamins. In addition, rice-based carbohydrates are particularly full, and a small bowl feels full of water. This means that you can only leave less room for vegetables, and the calcium, magnesium, vitamin C and dietary fiber in vegetables will have an impact on our heart, skin and sleep. Protein, vitamins, dietary fiber and a bowl of rice congee can't satisfy you.

In the morning, only drinking rice congee can increase the sugar faster than rice and noodles.

In addition, only drinking rice congee can increase the sugar faster, even faster than rice and noodles, which are also staple foods. If you have the habit of doing morning exercises every day, it is recommended to drink some rice congee before exercise, so as to prevent hypoglycemia. But for people with diabetes or overweight, taking a bowl of rice congee in the morning, gelatinized starch will make blood sugar rise rapidly, which is not suitable for strict control of blood sugar.

If you are a person who firmly believes that eating porridge can nourish your stomach, you need to understand that switching to hot water or hot soup will have the same effect. It is only warm liquid food, not porridge, that makes you feel "nourishing your stomach". And if you only eat soft and rotten food such as porridge, your stomach doesn't need to work too hard, and it may deteriorate after a long time. For some people with gastrointestinal reflux, drinking too much liquid is not conducive to disease recovery. So people who really need to nourish their stomachs, please listen to the doctor's advice.

Therefore, Dr. Zhang Wenhong particularly emphasized that teenagers should eat well for breakfast and not drink porridge. Compared with rice congee, which has a single nutritional component, milk and eggs are rich in high-quality calcium and protein, which are more beneficial to teenagers with long bodies, busy office workers and middle-aged and elderly people with low immunity.

The nutrition of milk+eggs+sandwiches is much higher than that of rice congee+pickles

Studies have found that eating more dairy products can reduce hypertension. Children and teenagers, in particular, have limited food intake, and after drinking a large bowl (even an oversized bowl in some families), there is not enough room to stuff other foods. In this way, rice congee+pickles is far less cost-effective than milk+eggs+sandwiches, soy milk+eggs+staple food+half an apple.

In 2118, a national study on dietary diversity found that the dietary structure of almost all the cities surveyed showed the lack of nutrients such as protein, zinc, calcium and fiber to varying degrees. Therefore, we should understand that rice congee can make people full, but it can't make people eat healthily.