Many office workers get up in the morning, drink a large glass of milk, fry an egg and rush out of the house, thinking that this breakfast is nutritious. However, nutrition experts point out that the intake of protein and fat is enough, but the intake of carbohydrate is neglected.
A scientific breakfast should be one with balanced nutrition, in which the ratio of protein, fat and carbohydrate should be12: 28: 60, with cereals being the largest.
However, if you only eat steamed bread, bread and other staple foods for breakfast, or fried dough sticks and other foods with too much oil, it will take a long time to digest because of too much starch and oil, which will easily cause blood to accumulate in the digestive system for too long, leading to a decrease in cerebral blood flow and hypoxia in brain cells, leading to a groggy mind and dull thinking throughout the morning.
Leftovers are not suitable for breakfast.
Some housewives cook fried rice for children and their families in the morning, or heat the leftover food. They think this kind of breakfast is convenient to make and rich in content, which is basically the same as dinner, and it is a nutritious breakfast.
However, the leftovers, especially vegetables, will produce nitrite (considered as carcinogen) overnight, which is harmful to human health after eating.
Try to eat fresh food for breakfast and try not to eat leftover vegetables from the night before. The leftover food must be preserved to avoid spoilage.
It is not advisable to eat while walking.
People who go to work are in a hurry in the morning, especially when they live far away from their work units, and breakfast is often solved on the way. Foods such as steamed buns, tea eggs, Chinese buns and pancake fruit sold at the entrance of the community and near the bus station are their first choice. Buy one and eat it while walking.
Experts pointed out that eating while walking is extremely unfavorable to gastrointestinal health and is not conducive to the digestion and absorption of food; In addition, street food often has health risks, and it is possible to get sick from the mouth.
I suggest that if you choose street food for breakfast, first, you should pay attention to hygiene, and second, you'd better buy it home or eat it at work.
The energy of breakfast is very important.
Many people keep some snacks at home for a rainy day. There is not enough time after getting up in the morning, so it is convenient and quick to pick up snacks for breakfast.
Experts pointed out that it is very unscientific to regard snacks as the most important breakfast in three meals a day. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are semi-dehydrated in the morning. Moreover, the main raw materials of snacks such as biscuits are food. Although it can provide energy in a short time, it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to insufficient nutrition, physical decline and various diseases.
Fruit breakfast lacks nutrition.
In order to lose weight, ignoring breakfast or just replacing it with a fruit will inevitably lead to overeating at lunch and dinner, which will not only fail to achieve the purpose of losing weight, but also bring health risks. At the same time, this kind of breakfast lacks glycogen (carbohydrate such as staple food) which can provide energy for the brain, and protein which can keep people energetic. It will cause long-term lack of various nutrients, which is not desirable.
What is the perfect breakfast?
A scientific breakfast should include four kinds of food, namely:
1. mainly provides energy, mainly cereals rich in carbohydrates, such as bread and steamed bread.
2. Mainly supplied to protein, mainly meat and eggs.
3. Mainly supply inorganic salts and vitamins, mainly referring to fresh vegetables and fruits.
4. Milk, dairy products and bean products.
If there are the above four foods in breakfast, it is a nutritious breakfast; If you eat three, the quality of breakfast is better; If you only choose two or less types, the quality of breakfast is poor.
Skipping breakfast will lead to many diseases.
Cause hypoglycemia: After a night's sleep, the body's nutrition has been exhausted, and the blood sugar concentration is in a low state. If you don't eat breakfast or eat less, you can't fully supplement your blood sugar concentration in time. In the morning, there will be dizziness, palpitation, weakness of limbs, listlessness and other symptoms, and even hypoglycemia shock, which will affect normal work.
Susceptible to gallstones: The survey found that more than 90% patients with gallstones are people who don't eat breakfast or eat less breakfast.
Susceptible to stomach diseases: skipping breakfast will change the biological rhythm of human digestive system, gastrointestinal peristalsis and secretion of digestive juice. If the digestive juice is not neutralized by food, it will cause bad stimulation to the gastrointestinal mucosa, cause gastritis, and even cause peptic ulcer in severe cases.
Impact on life: The health and longevity of human body depends on the control of biological clock. Skipping breakfast disturbs the normal operation of the biological clock, and the nutrients needed by the body cannot be replenished in time, and the physiological function will decline. In addition, the effects of various diseases caused by skipping breakfast on the body will affect people's health and life expectancy.
Causing constipation: in the case of regular meals, the phenomenon of gastrocolon reflex will naturally occur in the human body, which is simply to promote defecation; If you don't eat breakfast for a long time, it will cause gastrocolonic reflex disorder, which will lead to constipation.
It will increase the risk of stroke: if you don't eat breakfast, it will lead to a decrease in blood volume, an increase in blood viscosity, and the formation of microthrombus, which is easy to form small blood clots in already narrow arteries to block blood vessels. In addition, the increase of sympathetic nerve excitability in the morning raises blood pressure and increases the risk of stroke. For people who already have stroke risk factors, such as hypertension, heart disease, diabetes, severe carotid stenosis, etc. Long-term skipping breakfast is more likely to promote stroke.