Breakfast must be like an emperor, lunch must be like a commoner, and dinner must be like a beggar.
My breakfast
probably means that our breakfast is more important. We must eat a good breakfast, but what kind of food is healthier for breakfast?
1. Breakfast with more dietary fiber and longer life
A recent study in the United States showed that people who consume more dietary fiber for breakfast have a lower risk of death and a longer life. The study enrolled 5761 volunteers, with an average age of 57 years old. Among them, 17.7% of diabetes patients, 66.0% hypertension patients, and 11.4% cardiovascular disease patients.
The results found that compared with those who had dietary fiber ≤25g in the daily breakfast, those with a dietary fiber intake of more than 25g in breakfast had a 21% reduction in all-cause mortality. In other words, eating a relatively large amount of dietary fiber in breakfast can reduce mortality.
2. What is dietary fiber?
Protein, fat, carbohydrate, vitamins, minerals and water are considered by the nutrition circle to be the six essential nutrients for the human body.
Dietary fiber is a kind of polysaccharide, it does not produce energy, nor can it be absorbed by the gastrointestinal tract, so it was once considered as a nutrient-free substance, which did not attract everyone's attention. But as people eat more and more refined foods, and with the in-depth study of related sciences, scientists have discovered that dietary fiber has a very important physiological role. Dietary fiber is considered to be the seventh type of nutrient indispensable to the human body.
Whole grains, beans, fruits, vegetables and potatoes are the main sources of dietary fiber. Nuts and seeds are also high in content. The dietary vegetarian of our people is mainly cereals.Supplemented by vegetables and fruits, with the improvement of living standards, the level of refined food is getting higher and higher, but the intake of dietary fiber is significantly reduced. This has led to an increase in the incidence of obesity, hypertension, diabetes, hyperlipidemia, and cardiovascular disease.
Common foods with higher dietary fiber content:
Coarse grains:
_span, wheat, , buckwheat noodles, 16 wheat noodles , Black rice, oatmeal, oatmeal, potatoes, sweet potatoes, soybeans, green beans, broad beans, peas, kidney beans, black beans, adzuki beans, mung beans.
Vegetable seeds and fruits:
Bamboo shoots, dried red peppers, bracken, cauliflower, spinach, pumpkin, cabbage, rape, hair vegetable , span, mushrooms, silver fungus Fungus, seaweed, black sesame seeds, pine nuts, almonds, white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels, tamarind, dried mulberries, cherries, wild dates, black dates, jujubes, Jujube, pomegranate, apple, pear.
3. Not eating breakfast is harmful
In modern society, people are fast-paced,Going out early and returning late is more stressful and harder. Sometimes in order to get a little more sleep in the morning, I often skip breakfast. But skipping breakfast brings great harm.
Beijing Anzhen Hospital recently published a study that enrolled nearly 50,000 people. The results showed that triglycerides increased by 10.6 compared with those who did not eat breakfast regularly. %; total cholesterol increased by 5.5%; low-density lipoprotein cholesterol increased by 7.7%; fasting blood glucose increased by 1.6%; high-density lipoprotein cholesterol levels decreased by 2.4%.
That is to say, skipping breakfast will lead to increased blood lipids and blood sugar; for those who are obese or inactive, skipping breakfast has a greater impact on blood lipids and blood sugar. We know that hyperlipidemia and diabetes are the main causes of cardiovascular and cerebrovascular diseases, so skipping breakfast in the end will increase the risk of cardiovascular and cerebrovascular diseases.
The above-mentioned American study confirmed that eating breakfast reduces the risk of death by 31% and the risk of cardiovascular disease by 55%.
Scientists believe that there is no feeling of fullness without breakfast, which will lead to an increase in total calorie intake throughout the day. Considering the time of meal, abnormal meal time will change the peripheral biological clock and the transcription of some related genes involved in blood lipid metabolism. Skipping breakfast leads to prolonged fasting time, which will further cause oxidative stress and insulin resistance .
In recent years, many studies at home and abroad have found that skipping breakfast is harmful, such as obesity, increased cerebral hemorrhage, arteriosclerosis, proteinuria and even cardiovascular death, all-cause death risk.
4. What time do you eat? What to eat
The study found that people who eat before 8:30 in the morning have low blood sugar levels and insulin resistance, and the risk of type 2 diabetes is also lower. So scientists at the 2021 annual meeting of the American Society of Endocrinology,Suggestions: breakfast is best no later than half past eight.
The "Survey Report on Breakfast and Eating Conditions of Chinese Residents" shows that 35% of the people surveyed cannot eat breakfast every day. Even if they eat breakfast, 55% of people’s breakfast is very simple, with less than 3 kinds of monotonous food.
As we said in the first paragraph, we encourage everyone to add some dietary fiber foods for breakfast, such as whole grains, fruits and vegetables, nuts and so on. But this is not to say that only dietary fiber is enough for breakfast. We said that breakfast is like an emperor, so breakfast must be rich.
In addition to increasing dietary fiber, it also needs to supplement protein, fat, carbohydrates, vitamins, minerals, water and other essential nutrients needed by the human body. In addition to coarse grains, miscellaneous grains, vegetables, fruits, and nuts, we must also remember to drink water, drink milk, eat eggs, a small amount of meat, some staple foods, etc., and have many varieties and tricks to provide comprehensive nutrition.
Some people say that it is difficult to eat so many kinds of breakfast. In fact, you don’t necessarily have to eat a variety of foods every day, but remember to eat breakfast every day and eat breakfast in a different way.
The plan of the day is in the morning, and the health of a lifetime starts with breakfast!
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