As the first meal of the day, breakfast does not seem to have a high status. In addition to not having time to eat, some people refuse or do not eat breakfast regularly because they have no appetite.

In fact, there is also a prime time to eat breakfast, which not only satisfies appetite, but also helps the body store energy.

"Life Times" invites experts to tell you when you have a better appetite for breakfast, and recommends 8 breakfast combinations for different groups of people.

Interviewed experts

Yu Kang, chief physician of the Department of Clinical Nutrition, Peking Union Medical College Hospital

Fan Zhihong, associate professor, School of Food Science and Nutritional Engineering, China Agricultural University

While people are sleeping, most of their organs are rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract during dinner until early morning. Gradually enter a resting state. If breakfast is eaten too early, it will interfere with gastrointestinal rest and disrupt the normal rhythm of gastrointestinal peristalsis.

In the early morning, the spleen of the human body is sluggish and sluggish, which often makes people unhappy and poor in appetite, especially in the elderly. Yu Kang suggested that breakfast should be arranged between 7 and 8 o'clock, and it is more recommended to eat around 7:20, when people's appetite is strongest.

For example, after getting up around 7 o'clock, it is most appropriate to have breakfast 20 to 30 minutes later. Xu Jing reminded that if you get up late, you should also have breakfast, but at this time you need to decide what to eat based on how long it is before lunch.

The energy intake at breakfast should account for 25% to 30% of the total energy throughout the day, and generally you can eat until you are 70% full. In addition to replenishing energy for the stomach and intestines, it also has the following benefits:

Protecting the digestive system

When sleeping at night, although people have rested, the digestive system is still working continuously. The gastrointestinal tract "wakes up" around 7 a.m. and secretes gastric acid, digestive enzymes, etc. If you don't eat breakfast to neutralize these substances, it will damage the gastrointestinal mucosa.

In addition, bile will stay in the gallbladder for a long time, and more crystals such as cholesterol will precipitate out, easily forming gallstones. Eating breakfast can prevent digestive system dysfunction.

Helps lose weight

In the minds of many people, breakfast should not be eaten during the weight loss period, otherwise it will make it more difficult to lose weight. However, many studies show that skipping breakfast makes you more likely to be obese. This is because if you skip breakfast, your hunger will be greatly increased at lunch, and you will often eat more, resulting in an increase in total energy.

Improve mood

A study by the University of Tokyo in Japan shows that breakfast can affect mental health. People who have no time or are not used to eating breakfast are more likely to suffer from negative emotions such as anxiety and depression.

When people skip breakfast, there is not enough carbohydrate supply in the body, which can lead to a drop in blood sugar and an increase in adrenaline and cortisol levels, resulting in anxiety and depression. After eating breakfast, carbohydrates are converted into glucose, cortisol levels drop, and your mood is calmed.

Stabilize blood sugar

In a fasting state without breakfast, the insulin level in the body is high, which means it is easy to feel hungry. Lunch and dinner must make up for the missing calories from breakfast, which is very difficult. It is easy to eat too much, which causes two large peaks in blood sugar in a day, which in turn affects insulin regulation throughout the day.

The day begins in the morning. A perfect breakfast can keep your body full of energy. It is recommended to avoid these wrong ways of eating:

Snacks for breakfast

Nutrition Insufficient or obese

Many students and white-collar workers do not have time to have breakfast in the morning, so they go to convenience stores to buy a few packs of snacks to satisfy their hunger. Although this way of eating saves time, it hurts the stomach.

Most snacks contain high sugar content, which can lead to malnutrition or obesity. Eating while walking is not conducive to digestion and absorption. If time is really tight, you can choose nut snacks plus milk or soy milk to supplement energy while ensuring nutritional intake.

Use leftovers as breakfast

Serious loss of nutrients

Many elderly people are reluctant to throw away the leftovers and heat them for breakfast the next day. It is not impossible to do this, but you must pay attention to "leave meat and not vegetables".

Meat dishes such as meatballs are better than vegetables, because vegetables lose serious nutrients after repeated heating, while the protein and minerals of animal foods are not easily lost.

If you want to use leftovers as breakfast, you should add an extra cup of milk or fresh vegetables to supplement nutrition.

Just eating milk and eggs

Not feeling full enough

Milk and eggs are important parts of a nutritious breakfast, but they cannot be considered a complete breakfast. .

Milk and eggs cannot provide the necessary carbohydrates for the human body. They will make you feel hungry soon after eating them, which will indirectly affect people's work and study efficiency, especially for children.

When eating milk and eggs, you should pair them with staple foods such as porridge and steamed buns to replenish energy. It is best to add a serving of vegetables to make the nutrition more balanced.

Greasy food

Difficult to digest

In order to make breakfast more substantial, some people consume a large amount of high-protein, high-calorie, and high-fat foods, such as cheese, Burgers, fried foods, etc. These overly "nutritious" breakfasts will only increase the burden on the gastrointestinal tract and are harmful to the body.

Eating fried dough sticks and drinking soy milk are the "standard breakfast" for many people. During the high-temperature frying process of fried dough sticks, nutrients are destroyed and carcinogens are produced, which is harmful to human health. If the leftover oil is used for a long time, it will be more harmful to the body.

It is recommended to choose soy milk without added sugar. If you eat too much oil for breakfast, you should avoid fried food for lunch and dinner.

A healthy and qualified breakfast should include at least three types of food: cereals, animal foods, fruits and vegetables, etc. Breakfast for different groups of people should be matched according to their physical needs:

1. Office workers

A bowl of noodle soup (preferably noodles containing beans), with 1 egg, 150 grams Green leafy vegetables, a small amount of soy beef or dried tofu, and a small handful of raisins (15 grams) in the morning.

Reasons for recommendation

Eggs, soy sauce beef and dried tofu are good sources of protein and can suppress post-meal blood sugar reactions. Green leafy vegetables can supplement potassium, magnesium and vitamin C. For people who are lactose intolerant, they can use dried tofu instead of dairy products and add green leafy vegetables to get a lot of calcium. Eating some raisins in the morning can supplement dietary fiber, potassium and carbohydrates and prevent hunger before noon.

This breakfast has a comprehensive nutritional supply, slow digestion, and good hunger resistance. It is suitable for office workers who travel green and have a certain amount of exercise, such as cycling for more than 40 minutes or commuting by subway. As long as the dosage is slightly reduced, it is also suitable for middle-aged and elderly people.

2. Fitness enthusiasts

Whole-wheat sandwich (whole-wheat buns or bread are toasted and fragrant, filled with tea seed oil fried eggs, 1 slice of low-fat cheese and some cucumber slices ), half a bowl of eggs mixed with spinach (cook the eggs and chop them, chop the blanched spinach, mix them together, then add a small amount of sesame oil and salt to taste), 1 cup of milk.

Reasons for recommendation

If the purpose of fitness is to increase muscle, eggs, milk, and cheese are better choices.

Studies have shown that the nitrates and flavonoids in green leafy vegetables are helpful in promoting blood circulation in athletes, so sports enthusiasts can achieve better exercise results by eating some green leafy vegetables in the morning. Vegetables, protein and whole grain foods are helpful in keeping blood sugar stable.

3. Women over 30 years old

Soy milk oatmeal porridge, 1 small handful of cooked sesame seeds, 1 small handful of pitted jujube meat, 1 cup of yogurt.

Reasons for recommendation

Women in this age group must not only supplement calcium and various nutrients, but also control calories and maintain a standard weight. Yogurt and sesame seeds can provide calcium. Oats and sesame seeds are rich in dietary fiber, which can promote gastrointestinal motility and facilitate defecation. Oats can lower cholesterol and stabilize blood sugar. Sesame seeds can also supplement various trace elements and vitamin E needed by the human body.

In addition, for menopausal women, soy milk is not only helpful in preventing cardiovascular and cerebrovascular diseases, but also relieves menopausal discomfort and reduces bone loss caused by declining estrogen.

4. People who are losing weight

Add a small amount of noodles with green leafy vegetables, mushroom shreds, tofu shreds, soybean sprouts, 1 egg, add 1 teaspoon sesame oil and cook into soup noodles, with 1 A peach or apple.

Reasons for recommendation

One of the dietary characteristics of people losing weight is to increase dietary fiber intake, ensure protein intake, and reduce carbohydrate intake at the same time.

In this noodle soup, the key is to use less noodles and add more filamentous side dishes. This way, you can have the texture of noodles, have enough satiety, and get more meals. Fiber, good for weight loss.

5. Vegetarians

Multigrain fried rice is made with cooked rice containing barley, oats, millet, brown rice and other ingredients made the night before, plus diced carrots, mushrooms, peas, and tofu. Dried dices are the same as stir-fried. Stir in fried sesame seeds or chopped peanuts before eating, and add a cup of soy milk with protein powder.

Reasons for recommendation

For vegetarians, it is very difficult to maintain a balanced nutrition and they need to consume enough protein. Oatmeal and peas with high protein content are added to multigrain rice, and nuts and soy products are used as protein sources. Dietary fiber, B vitamins and various trace elements are available, making it suitable for vegetarians to try.

6. People who don’t have time for breakfast

Instant oatmeal or corn flakes, a bottle of milk, a few dates, 20 grams of nuts such as hazelnuts, and an orange or apple.

Reasons for recommendation

For these people, the most important thing about diet is portability. Since meal times are not fixed enough, it is important to prepare food that can be eaten at any time.

The above foods not only ensure a balanced intake of staple foods, drinks, fruits, and nuts, but also ensure that the ingredients are as natural and less processed as possible.

7. People with irritable bowel syndrome

Grain paste (roast and grind millet, oats, dried yam and other grains into powder, then drink it into a paste), with egg custard , non-cold live culture yogurt, steamed apples.

Reasons for recommendation

The biggest principle of diet for people with irritable bowel is to reduce gastrointestinal irritation and facilitate digestion and absorption. Multigrain paste is rich in nutrients and easy to absorb.

Egg custard is less irritating to the gastrointestinal tract than boiled eggs. It is also safest to eat fruits and vegetables after they are steamed to avoid raw and cold foods irritating the gastrointestinal tract. Refrigerated yogurt should be kept at room temperature for a while, and it is better to drink it when the temperature is suitable.

8. Breastfeeding mothers

Two-meter fried rice (rice, millet, shrimp, peas, and eggs are equally fried), a small portion of cold vegetables, and half an apple, 1 cup in the morning Almond sesame soy milk, plus 1 cup of yogurt in the morning.

Reasons for recommendation

While breastfeeding mothers are busy, they also need to ensure nutrition, especially protein and calcium supplements, to ensure the adequacy and nutrition of breast milk.

Milk, yogurt or goat's milk are the first choice for mothers to supplement calcium. Nuts are good for supplementing zinc. Millet is rich in B vitamins and other trace elements, which can improve the quality of milk and promote balanced nutrition for infants and young children. Therefore, eating two portions of rice regularly is very suitable for breastfeeding mothers.