Sanjia Tiantuan

Wu Ping

Director of the Department of Nutrition at Tongji Hospital, Tongji University, Chief Physician

Yao Yun

The Department of Nutrition at Tongji Hospital, Tongji University

The Department of Nutrition at Tongji Hospital, Tongji University

We all know the importance of breakfast, the key to a day's nutrition is breakfast.

We all know the importance of breakfast, a day's plan is in the morning, a day of nutrition, the key to breakfast.

However, eating breakfast can also go into the wrong area.

Some people think that the morning five or six o'clock in the morning after getting up immediately after eating breakfast, can supplement the body needs, but also more conducive to absorption.

But the fact is that eating too early, not only is not good for health, but also may hurt the stomach and intestines (will interfere with the rest of the stomach and intestines, disrupting the rhythm of gastrointestinal peristalsis).

When you get up, it is best to drink a glass of water to replenish the water consumed during sleep, and then eat breakfast after 20 30 minutes of activity.

The best time to eat breakfast is 6 8 am.

If you eat breakfast after 9am, you will not have an appetite for lunch. However, it is important to eat breakfast even after 9am because it is just as nutritious, just relatively less absorbed.

Commuters often eat breakfast while walking, in fact, this eating is a health risk.

On the road to solve the breakfast, it is easy to air in the dust, microbes, harmful substances to eat to the stomach, not only unhygienic, but also affect the health.

In addition, the frequency and amplitude of walking will affect the digestion and absorption of the stomach and intestines, and in the long term, this will lead to indigestion.

Eating breakfast will increase the burden on the stomach and intestines, indigestion occurs, and the brain does not receive a short period of time "full" information, so that the "indulgence" eating, will lead to eating too much and cause obesity.

Eating breakfast should be chewed slowly, the length of the meal should be guaranteed about 20 minutes.

In addition to eating enough, but also to ensure enough calories and nutrients, follow the principle of nutritional balance. Breakfast calorie and nutrient intake should account for about 30% of the whole day.

The food groups and weights that should be included in breakfast (increase or decrease as appropriate according to gender, physical activity, etc.) are as follows.

Cereals

Such as porridge, noodles, steamed buns, bread, etc. The raw weight of rice or flour is controlled at 50 100 grams.

Animal food

Such as meat and fish (25 50 grams), eggs (half to one), dairy products (about 200 ml).

Beans and their products

Such as soy milk (about 200 ml), tofu, dried beans (about 25 grams).

Vegetables

Such as a variety of less oily vegetables or fruits (about 100 grams).

Raw nuts

Such as walnuts, peanuts, pistachios (about 10 grams).

Cooking methods should be steamed, boiled, stewed, etc., should not be fried, deep-fried, baked, smoked and other unhealthy cooking methods, pay attention to the control of oil and salt, light-based.

According to the "Survey Report on Chinese Residents' Breakfast Diet", 35% of the survey respondents could not eat breakfast every day.

Fat

People after a night's rest, the stomach and intestines in the morning is basically empty, do not eat breakfast, midday may be overly hungry and overeating, in the long run, the body will be fat.

At the same time, fasting will make the sugar in the blood lower, will reduce their own basal metabolic rate, once the intake of food, instead of doubling the absorption of storage, increasing the probability of fat.

Easy to suffer from chronic gastroenteritis

Do not eat breakfast, it is easy to eat more at noon, long-term diet irregularities, in the hungry and overeating between the cycle, is bound to hurt the gastrointestinal tract, resulting in chronic gastroenteritis.

Prone to gallstones

The concentration of cholesterol in bile in the body is particularly high when fasting.

In the case of a normal breakfast, the gallbladder contracts and cholesterol is discharged with the bile, if you do not eat breakfast, the gallbladder does not contract, and in the long term it is easy to produce gallstones.

Easy constipation

The time and amount of three meals are relatively fixed, in which case the stomach and intestines will form a regular bowel movement.

But if you do not eat breakfast will break this balance, affecting the bowel movement, the problem of constipation will also come.

And long-term constipation, easy to lead to the accumulation of toxins, skin deterioration and so on.

Impact on intelligence

Often do not eat breakfast will cause insufficient intake of nutrients, lower blood sugar, produce dizziness, poor concentration, memory loss, easy to fatigue, fatigue, and other symptoms, and even affect the function of the brain, leading to intellectual decline.