You must have heard the expression "Eat breakfast like an emperor". Nutrition experts tell us that the energy supply for breakfast accounts for 30% of the whole day. The activity of digestive enzymes is the strongest from 30 minutes to 1 hour after waking up in the morning, which also shows that our body needs breakfast physiologically!
97.5% think eating breakfast is very important and great!
The idea that eating breakfast is good for health is basically universal! And more than 70% people eat breakfast every day. Oh, congratulations. However, 27.5% people still skip breakfast. Among these people, 12.5% think it doesn't matter if you don't eat breakfast. They said, "Never mind, don't eat this meal, just make it up next time!" " This is completely wrong. After a night's sleep, the blood viscosity of our body increases. At this time, we need to replenish water to speed up metabolism and protein to repair our tissues. In addition, if you don't eat breakfast for a long time, the gastric mucosa will be damaged due to long-term fasting from morning to noon.
35% are used to eating breakfast on the way to work (school), which is not optimistic.
"Eat at home? Then I won't have time to eat! " This is the voice of many urban white-collar workers. Yes, everyone is busy, but you know, when you eat on the subway or bus, bacteria are everywhere. And if you eat while walking on the main road, you will get flatulence because you breathe in too much chill. So, you'd better get up early and enjoy breakfast at home. In addition, timing, fixed point and quantification are also very important. Make your biological clock more punctual! This will make your digestive enzymes stronger.
62.5% can make breakfast better in 5- 10 minutes.
Did you wolf down your breakfast? Our survey results show that only 20% people spend more than 10 minutes on breakfast. If you eat breakfast too fast, your digestive system will be overwhelmed before you are fully awake. In addition, this data also reflects that many people's breakfast is too simple, and the days of sending themselves away with a bag of milk should be over. In most cases, our brain tissue can only rely on glucose to provide energy, and the body also needs to supplement enough nutrients such as water, vitamins and dietary fiber. So for breakfast, our slogan is: protein, staple food, fruits and vegetables!
Among staple foods, boiled oatmeal rich in dietary fiber is a good choice, which can not only promote intestinal health, but also maintain cardiovascular and cerebrovascular diseases and lower cholesterol.
Large inventory: the concept of breakfast around the world
1, UK: Breakfast is important, if you don't eat it, you should make it up!
The rich breakfast of British people is the first in the world, including not only milk, butter, fried eggs and porridge, but also bacon, sausage, cod and salmon, French fries, pudding, mushrooms, tomatoes and other fruits and vegetables, with a pot of coffee and a pot of black tea beside it. This breakfast contains four kinds of foods needed by human beings, ensuring a healthy meal. No wonder it is English.
Breakfast is also called "king's breakfast". The British attach so much importance to breakfast that there is also a "breakfast supply station" in the CBD area of London, which is somewhat similar to our newsstand.
If you don't have breakfast in time, you can buy it here. If you really don't have time, just call and the nearest breakfast station will be delivered immediately. The variety is rich, the nutrition is complete, and it is still warm when it is delivered!
2. France: "Three Cs" became "Three C+S"
French usually have only three "C's" for breakfast: coffee (coffee), croissants (croissants) and cigarettes (cigarettes). If you want to be more extravagant, you can add an egg and a glass of orange juice. Because breakfast is relatively simple, most French white-collar workers buy it in street cafes and eat it standing or walking. But now "slow food" is popular. Many white-collar workers would rather get up half an hour earlier, sit down in the shop after breakfast and enjoy the morning time leisurely, read newspapers and watch the morning light in the morning with strong coffee flavor, or chat with colleagues. Just adding such an "S" to breakfast will make people's body and mind fresh and clear.
3, Germany: milk+honey, breakfast combination from heaven.
In Germany, milk and honey are both essential breakfast foods. Professor Gusra, a German nutritionist, pointed out that the Bible says that "heaven is a place where milk and honey are added." Eating honey and milk together can have the best complementary effect. With milk and honey for breakfast, the human body can not only absorb enough heat energy, but also supplement healthy substances such as vitamins, amino acids and minerals in a more comprehensive way, making people feel energetic all morning. Moreover, both milk and honey contain minerals such as iron, which can treat anemia. Their molecular structures do not resist each other, but can combine well, effectively increase the number of hemoglobin, and produce enzymes to decompose harmful bacteria in the body, enhance immunity and activate cells. However, Professor Gusra reminded that honey is afraid of high temperature, and it is best not to heat it above 60℃, otherwise it will destroy bioactive enzymes and reduce its nutritional value.
4. America: The best breakfast in the world bows to health.
Like most Americans, are you used to buying breakfast at Starbucks and McDonald's nearby? Sandwiches, hamburgers, coffee, cupcakes, doughnuts ... a breakfast can be made in a few minutes. This trend has almost penetrated into breakfast markets all over the world, but these American breakfast foods are extremely high in calories and lack oily polysaccharide nutrition, so American breakfast has always been recognized as a "negative model" by nutrition experts from all over the world. In view of this unhealthy eating habit, American dietary guidelines redefine the fat content in breakfast, stipulating that "the fat in breakfast should not exceed 1/3 of the energy of the meal", and require fast food restaurants such as McDonald's and KFC to make corresponding adjustments. "It is very likely that you will never see McDonald's ham and egg burger, which is a popular breakfast food all over the world, but it is definitely worth it for health!"
Eat a good breakfast and be healthy every day.
Breakfast is very important for daily nutritional intake. After breakfast, you will be full of energy all day and always be in the best condition. You must pay attention to this meal!
A high-quality breakfast pays attention to the rationality of food nutrition combination. Nutrition experts naturally have their own set of theories and methods, but for us ordinary people, is there a simple and good way to judge whether the nutritional quality of a breakfast meets the health requirements of the body? Grading your breakfast is simple. First of all, according to the classification method of dietary pyramid, food is divided into four categories: cereals, fruits and vegetables, meat and milk. If your breakfast only includes two or less of them, it is a "failed breakfast" with poor quality. If you eat three or four of them, it is a "high-score breakfast", with good quality and sufficient nutrition. Also remember that the ratio of grain to vegetables and fruits is more important than meat!
1, three things I fear most for breakfast.
Don't just focus on "what to eat" for breakfast, "how to eat" is actually the key! If you don't do these three things carefully, the nutrients in breakfast will still disappear!
Caught a cold, drink a glass of fruit and vegetable juice for breakfast first? Please don't! At this time, our muscles and blood vessels are still contracting. If you eat cold food at this time, even in summer, the gastrointestinal function will gradually weaken, you can't absorb nutrients, and your resistance will also decline.
Office workers who are in a hurry often have breakfast during exercise. This eating method of "eating while walking" will not only hinder the digestion and absorption of nutrients, but also a single "convenient breakfast" is difficult to meet the body's demand for nutrients.
Leftovers, in order to save time, some people will cook more dinner for breakfast tomorrow. Although convenient and quick, overnight leftovers may produce carcinogen nitrite, and its nutrients (especially vitamins) will be greatly reduced!
2, eat snacks for breakfast, no!
Girls are never afraid of not having time for breakfast-all kinds of snacks are prepared at home and in the office! Cookies, chocolates, buns ... even if you don't eat in the morning, you can fill your stomach with a bag! In fact, it is no problem to eat biscuits and chocolate to replenish energy temporarily when you are hungry, but it is very unwise to always regard snacks as the most important breakfast in three meals a day! Snacks are mostly "dry", which is very unfavorable for people who are dehydrated in the morning. And although they can provide energy in a short time, too much oil and sugar will make you feel groggy all morning. In the long run, it will not only lead to physical decline, but also minor illnesses such as colds, dry mouth and dizziness will often be reported in newspapers!
3. Breakfast with good acid-base balance
People with a fast pace of life are used to drinking a cup of soybean milk and eating a sandwich for breakfast, while those who have time to enjoy the morning will make themselves a hearty breakfast with eggs, meat, porridge, milk and snacks. However, whether simple or rich, these breakfast foods rich in carbohydrates, protein and fat are acidic foods, which easily lead to the imbalance between blood acid and physiological acid-base balance in the body. After a long time, calcium deficiency, lethargy and dull skin will occur. Therefore, nutritionists suggest that there must be alkaline food in breakfast to reconcile the "Chinese breakfast" with high acidity. The easiest way is to put some fresh lettuce in the sandwich, eat an apple, or leave a small dish of kelp with hot porridge. This can not only achieve acid-base balance, but also supplement vitamins and trace elements.
Tip: 3 health secrets of breakfast
1, if you really don't have time to eat breakfast at home, remember to drink a cup of warm water before going out. Let the body replenish water, reduce blood viscosity, accelerate metabolism, and then eat in the company or school.
2, normal intake of breakfast can reduce the absorption of calories at lunch, so breakfast is a gospel for people who lose weight, not a burden.
3, try to eat hot food for breakfast, so as to avoid the stomach.