Many people have the habit of skipping breakfast
Either you can't get up, you get up and rush to the road
If you don't pay attention, the breakfast will be delayed until noon
I didn't know I didn't eat breakfast for a long time
You may be able to put yourself in a "health hazard"
There were also those who ate breakfast though
It seems that the "fairy match" may just be a misunderstanding
Do you eat the right breakfast together?
How to eat more nutritious breakfast?
Today I will give you a one-time explanation
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01
What are the dangers of skipping breakfast?
The nutrients and energy provided by breakfast are very important for the human body. Skipping breakfast often not only makes it easy to suffer from digestive tract diseases and reduce brain function, but also susceptible to obesity, diabetes, and coronary heart disease.
In addition, skipping breakfast can also cause cholesterol to rise in the body. Studies have shown that people who regularly skip breakfast have 33% higher cholesterol than those who eat breakfast. It is also easy to cause cardiovascular and cerebrovascular diseases in the long term, so skipping breakfast is a bad habit.
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02
Did you eat your breakfast right?
Milk + eggs - high protein and carbohydrate deficiency
In the morning, the body urgently needs to replenish energy with a breakfast rich in carbohydrates. Milk and eggs are rich in high protein, but they can only provide a part of the energy supplement, but due to the lack of carbohydrate intake, people will feel hungry soon after eating, which has a certain impact on the stomach and intestines, and will indirectly affect the efficiency of people's work and learning, especially for children.
Healthy way to eat: If you eat milk and eggs for breakfast, it is recommended to supplement energy with staple foods such as gruel, bread, and steamed bread, which can make the body get enough carbohydrates and facilitate milk absorption.
Clear porridge side dishes - high sodium and lack of nutrients
Although there is no problem of high fat in congee side dishes, there is no protein intake, and the pickles with porridge have a high salt content, and preservatives are added to processed foods, so it is easy to harm the liver and kidneys when eaten often. At the same time, it is not recommended to drink only white rice porridge, because white rice porridge will cause a large amount of insulin secretion in the body in a short period of time, which will lead to fat accumulation, which is not conducive to weight loss, and white rice porridge lacks nutrition.
Healthy way to eat: Choose whole grain porridge for breakfast, which is more nutritious and satiety than clear porridge. When eating porridge for breakfast, don't just serve pickles, but also with a poached egg or a portion of lean meat to supplement enough protein. It is best to add a plate of stir-fried greens, and the nutrition will be very balanced.
Milk bread – plenty of oil and sugar
In order to pursue the taste, many people will choose some flavorful, sweetened sweet milk, and eating sweets often will not only increase the burden of digestion, but also be bad for health. Bread, whether salty or sweet, has a lot of fat content, especially shortbread or brioche bread, which is also relatively high in calories.
Healthy way to eat: Do not choose stuffed or shortbread for breakfast, which has higher calories and fat content than white bread. If you want to eat sweet bread for breakfast, you can choose whole wheat toast and spread 1 teaspoon of jam, but avoid applying cream, peanut butter, etc. every day, otherwise it will increase the intake of trans fats.
Fried bread fritters - high in fat and low in nutrients
The calories of a baked cake are about 230 calories ~ 250 calories, of which about 25% of the calories come from fat. Fritters belong to high-temperature fried food, not only the fat is high, the calories are also very high, and the nutrients will be destroyed after the food is fried at high temperature, which is a low-nutrient food.
Healthy eating method: If breakfast is fried bread fritters, then the lunch and dinner of the day should be as light as possible, and do not eat fried, fried, and fried food. Due to the lack of vegetables in breakfast, the other two meals should be supplemented with more, or choose a roast cake with green vegetables. It is recommended to drink unsweetened clear soy milk or only add a small amount of sugar when eating fried bread fritters for breakfast to avoid eating too much sugar.
Biscuit snacks – high in sugar, high in oil and high in calories
Biscuits are baked goods, which are usually high in calories, and eating too much can cause the body to consume too much energy. If you do not increase the amount of exercise, it may cause obesity if you metabolize it in time. Snacks are high-calorie, high-sugar, high-oil foods, and are not recommended to be eaten often, let alone eaten for breakfast.
Healthy ways to eat: Don't replace breakfast with snacks, especially don't eat too much dry food. If breakfast is too dry for the day, add a cucumber, or serve it with a glass of juice.
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03
What are the nutritious breakfasts recommended by experts?
Shrimp porridge + egg vegetable cake
Stir-fry the ginger shreds with a small amount of oil, then fry the shrimp, put them in the boiled millet porridge, white porridge or multigrain porridge, and continue to cook for 1 minute ~ 2 minutes The shrimp porridge is ready.
Then add flour, green leafy vegetables, and carrots to the beaten eggs to make egg cakes, and eat them with shrimp porridge, which is nutritious and easy to absorb.
Homemade hamburger + milk
Add bread crumbs, a small amount of salt, onions, and pepper to the minced meat, stir well, make a meatloaf, sandwich the bread slices, and serve with a glass of milk, and the breakfast is complete.
summary
1. Frequent skipping breakfast is prone to digestive tract diseases, obesity, diabetes, coronary heart disease, cardiovascular and cerebrovascular diseases, etc.
2. Milk + eggs - high protein and lack of carbohydrates, porridge and side dishes - high sodium and lack of nutrition, milk shortbread - a lot of oil and sugar, fried cake fritters - high fat and less nutrition, biscuit snacks - high sugar, high oil and high calorie.
3. Nutritious breakfast recommended by experts: shrimp porridge + egg vegetable cake, homemade hamburger + milk.
Source: CCTV Life Circle