As we all know, eating breakfast is good for your health. But compared to "sleeping for a little longer", more people will still "give up breakfast". Little do you know that as long as you insist on eating breakfast, you can reap these benefits -
01 The mind is clearer
Without the energy supply provided by breakfast, your mind is confused. Work efficiency, language ability and memory are not as good as usual.
02 Digestion is smoother
Don’t eat breakfast, which makes the stomach hungry for a long time, and excessive gastric acid secretion, which can easily cause gastritis and gastric ulcer .
There is a stomach problem and the digestive function will also become worse.
03 Slimmer body
Don't eat breakfast on an empty stomach for a long time, and the body mistakenly thinks that it is in a "famine period" of lack of food. Once you eat again, the body will be reluctant to waste the nutrients in the food, which can easily increase the amount of lunch or dinner, and the body's absorption capacity is better, and it is easy to turn into fat and store it in the body.
04 Defecation is smoother
Healthy people usually have no feces in the rectum. The "upright reflex" caused by getting up in the morning and the "gastric colon reflex" caused by eating after breakfast will cause the colon to have strong "group peristalsis", push the feces into the rectum, and the feces accumulate to a certain amount will cause the feeling of defecation.
So, eating breakfast in the morning is beneficial to promoting bowel movements.
05 Blood sugar is more stable
After one night of digestion, the food has been consumed. In the morning, glycemic index is lower.
If you don’t eat breakfast to replenish your blood sugar, the body will use the stored muscle glycogen and liver glycogen , which will cause burden on the muscles and liver.
06 Disease is difficult to come to the door
A study published in the journal Nutrition in 2020 found that long-term breakfast may be related to chronic inflammation throughout the body.
Chronic inflammation is a silent "killer". It is closely related to it by coronary heart disease , diabetes , Alzheimer's disease , stroke and cancer.
These breakfasts should be changed.
Not eating breakfast is not good for health. Eating the wrong breakfast will also hurt your body. It is best not to eat the following breakfast every day -
01 Bread Milk - affects blood sugar
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02 Soy milk fried dough sticks - too high fat
The amount of oil of a fried dough stick is equivalent to the amount of oil a person uses a day. Eating it like this often can easily make people gain weight.
03 Qingshou side dish - insufficient nutrition
Qingshou side dish lacks protein and oil, and is relatively lacking in nutrition, which is slightly insufficient for growing and developing adolescents.
and pickles , fermented bean curd, etc. with
and porridge are often too salty and are not conducive to health.
04 Cookies and snacks - not conducive to digestion
Use cookies to satisfy your hunger, which is not conducive to digestion and absorption for people who are in a semi-dehydrated state in the morning. Eating this regularly can easily lead to malnutrition.
05 Vegetables and Fruits - Insufficient calories
Breakfast requires staple food to provide calories to ensure the energy of the day. Eating vegetables and fruits alone cannot meet the needs.
06 Hamburger fried chicken - too high calories
Breakfast structure is high in calories, so you will eat too much if you are not careful. For example, a normal-sized hamburger can provide about 500 kcal of energy, which is equivalent to the energy of 3 to 4 bowls of rice, and it is lacking in vitamins, minerals, dietary fiber, , etc.
Nutritious breakfast formula
High-quality breakfast focuses on balanced nutrition. Generally speaking, we must follow this "breakfast formula": staple food + eggs (milk, beans) + various fruits and vegetables + fat.
Choose the right breakfast according to your age characteristics, which can make people full of vitality and not tired all day long.
recommended combination ↓↓↓
Office workers - stomach-strengthening and relaxing: whole wheat bread + fruits and vegetables + milk; sweet potato + egg + vegetables; vegetable noodle soup + eggs.
Students - Improve brain power: whole wheat bread + milk + fruits and vegetables; grain porridge + buns + eggs + fruits and vegetables.
Elderly people - easy to chew and digest: oat milk porridge + black sesame + fruits and vegetables; lean meat noodles + dried beans.
Weight loss group - Nutritional fat loss: a small amount of noodles, vegetables, soy products, cook them into soup noodles , with 1 egg and 1 apple.
heavy physical laborers—energy supply and fight hunger: brown rice + sauce meat + fruits and vegetables; vegetable noodle soup + eggs.
The 20 to 30 minutes after getting up, people's appetite is in a strong period, which is the best time to eat. Everyone must remember it!
Edited by: Xiao Lu
