Eating breakfast like this is more harmful to the body than not eating it! Demystifying the 4 Myths of Traditional Breakfast

"You don't have to eat breakfast, but you can't sleep less." Due to various reasons in daily life, many people either skip breakfast or just deal with it. So is skipping breakfast bad for your health? What is reasonable to eat?

Is skipping breakfast bad for your health?

People often say that "don't eat breakfast is harmful to health", but this view must have two preconditions: one is that we have developed the habit of eating breakfast; the other is that the breakfast eaten is guaranteed in terms of nutrition and safety. For those who are accustomed to skipping breakfast, physical health has nothing to do with skipping breakfast. Around us, we will find that there are many people who often skip breakfast, but are still in good health. Even for some people, as long as the body can get used to it, skipping breakfast is not only harmless, but beneficial to health. E.g:

1. People with high blood lipids, fatty liver, and obesity.

2. People who often eat supper or go to bed 2-3 hours after dinner.

3. Those who often eat very full at dinner, the interval between breakfast the next day and dinner the day before yesterday is no more than 11 hours, and the physical and mental energy consumption is not large in the morning.

4. People who lack basic safety and hygiene guarantees for breakfast.

However, it should be noted that minors, patients with severe diabetes, patients with various inflammations, and the infirm with insufficient nutritional intake should not "frequently skip breakfast."

Misunderstandings of traditional breakfast

How to eat breakfast may be more important than whether or not to eat breakfast! Some traditional breakfast collocations or eating habits are actually more harmful to human health and need to be improved.

1. Reheat leftovers for breakfast. Many families like to reheat unfinished meals the day before for breakfast or fried rice. This is time-saving and convenient, and the content is very rich. This kind of breakfast looks nutritious at first glance, but it is not. In fact, the nutrition of the food in the refrigerator has been lost, and the vegetables will produce a lot of nitrates after overnight, and the nitrates combine with amines in the human body to produce nitrosamines. Excessive nitrosamines can threaten human health and even lead to some malignant diseases. Therefore, try not to use leftovers for breakfast for a long time for convenience.

2. Soymilk with fritters. The main component of fried dough sticks is starch, which may produce some carcinogens when fried at high temperature, and it is not good for human health to eat frequently. Fried dough sticks are high-temperature fried foods, and they also have the problem of high fat. Soy milk is a medium-fat food, and the amount of fat in this breakfast combination is obviously exceeding the standard, so it is not suitable for long-term consumption. Soy milk itself is a good thing, but in order to save costs, some businesses sell a lot of brewed soy milk, which greatly reduces its nutrition. Before eating, you should distinguish the type of soy milk before choosing whether to buy it.

3. Milk with eggs. Although such a combination is simple and convenient, it is not scientific, because it is difficult for the high-protein nutritious food without the staple food to be effective in the human body. Due to the lack of key staple foods, when there are no calories, the high protein contained in milk and eggs will first provide energy for the human body, and people will feel hungry soon after eating, which results in a waste of protein. It is recommended to eat milk, eggs and other staple foods for breakfast to supplement energy, which is also conducive to the absorption of milk.

4. Snacks for breakfast. Most snacks have low water content, which is not conducive to digestion and absorption for the body in a semi-dehydrated state in the morning. In addition, the main raw materials of snacks such as biscuits are grains. Although they can provide energy in a short period of time, they will soon make the human body feel hungry again. When approaching noon, the blood sugar level will drop significantly, resulting in a decline in physical fitness. In addition, snacks often contain high fat content, too much sugar, and are delicately processed, so their nutritional value is not high. Therefore, it is even more inappropriate to eat snacks as breakfast.

Breakfast is healthier

Eating a reasonable breakfast can make our body healthier. A good breakfast should meet the following five criteria.

1. The staple food can not be less

Breakfast must have a staple food, namely carbohydrates. Because after a night of consumption, the glycogen stored in the body has been depleted, and it is necessary to replenish carbohydrates to synthesize glycogen in time to avoid hypoglycemia. Grains and cereals with rich content, such as bread, steamed bread, flower rolls, bean buns, rice porridge, noodles, oatmeal, steamed buns, wontons, etc., are the main sources of glucose in the blood and are indispensable for a nutritious breakfast.

2. Eggs, milk, beans, choose any two

In breakfast, it is best to have two kinds of milk, eggs and beans. The quality and quantity of protein and the ratio of various amino acids in this type of food can effectively help the body to synthesize and renew various proteins.

3. Eat some fruit

Breakfast can be supplemented with fruits. Fruits are rich in vitamins A and C, as well as vitamin B group, cellulose and minerals, which not only help stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body.

4. Do not eat greasy

Breakfast is more suitable for eating light but nutritious food, and try to reduce the intake of fried food. Breakfast that is too greasy will cause a burden on the stomach and intestines, and it will also lead to high blood lipids. Foods that are too oily, too sweet, and too salty can make people feel drowsy after eating them.

5. The best time for breakfast is 7-8 o'clock

Medical research has shown that it is most suitable to eat breakfast from 7:00 to 8:00, because people's appetite is the strongest at this time. It is easy to have indigestion when you wake up and eat breakfast. Generally, it is most suitable to eat breakfast after getting up for 20-30 minutes. In addition, breakfast and lunch should be separated by 4-5 hours.

References:

1. Modern Foods "Some people are healthier by skipping breakfast! Nutritious breakfast has a variety of collocation methods”

2. Heilongjiang Science "What is the healthiest thing to eat for breakfast"

3. Green Life "Breakfast, have you eaten right?"