What is the correct way to open breakfast?
It is best to contain whole grains, milk or soy products, fruits, animal protein, vegetables, etc.
Famous doctor
Jointly produced by Health Youyue Studio & Paper Research Group
Confusion Expert: Chief Chinese Physician Wang Wenying, Department of Endocrinology, Affiliated Hospital of Traditional Chinese Medicine, Guangzhou Medical University
Modern people's life is fast-paced. Many people rush to work and school in the morning and don't have time to prepare breakfast, so they eat casually and fool around.
Related surveys show that the current situation of Chinese breakfast is: about 20% of people do not eat breakfast, and a considerable number of people who eat breakfast have an unreasonable breakfast structure.
Chief Chinese physician Wang Wenying of the Department of Endocrinology, Affiliated Hospital of Traditional Chinese Medicine of Guangzhou Medical University, said that skipping breakfast is harmful. Eat well.
What does a qualified breakfast include?
Come and learn from the experts!
Text/Guangzhou Daily All-Media Reporter Zhang Qingmei, Correspondent Liang Yiyin, Column Coordinator/Guangzhou Daily All-Media Reporter Cao Teng and Wen Junhua
Skipping breakfast is harmful to all kinds of diseases
Wang Wenying said that skipping breakfast is by no means as simple as a "hungry meal". It is very harmful to the human body, which is mainly reflected in the following five aspects:
1. Don't eat breakfast, it is easy to get gallstones.
The bile in the gallbladder is stored again after dinner. If you do not eat breakfast the next day, after about 12 hours of storage and concentration, the cholesterol in the bile is highly saturated, and it is easy to form cholesterol crystals, and gradually form stones day after day.
In the case of normal breakfast, the gallbladder shrinks, causing cholesterol to be excreted with bile, and food stimulates bile secretion. It is not easy to cause excessive saturation of cholesterol in the bile, so it is not easy to form stones.
2. Skipping breakfast is very harmful to the digestive system.
Under normal circumstances, the food eaten the night before will be emptied from the stomach into the intestine after about 6 hours.
If you skip breakfast the next day, stomach acid and various digestive enzymes in the stomach will "digest" the gastric mucosa.
If things go on like this, the normal function of cells to secrete mucus will be destroyed, which can easily cause digestive system diseases such as gastric ulcer and duodenal ulcer.
3. Skipping breakfast is very harmful to the brain and affects intelligence.
Although the weight of brain tissue only accounts for 2% to 3% of human body weight, the blood flow of the brain is about 800 ml per minute, the oxygen consumption is about 45 ml per minute, and the sugar consumption is about 5 grams per hour.
Therefore, skipping breakfast will affect learning ability and performance; if office workers skip breakfast, work efficiency will be greatly reduced.
4. Prone to obesity.
Once the human body is aware of the lack of nutrition, carbohydrates and protein are consumed first, and fat is consumed last. Therefore, do not think that eating one less meal is beneficial to weight loss, and skipping breakfast will make you eat more lunch and dinner. , If you lose weight, you will get fatter.
5. Lead to malnutrition and decreased resistance.
If you skip breakfast for a long time, it will lead to malnutrition and a decrease in your body's resistance, which will make you vulnerable to colds and cardiovascular and cerebrovascular diseases.
Expert Sui Sui Nian: A good diet is conducive to balanced nutrition
The 2021 "Research Report on Dietary Guidelines for Chinese Residents" has just been released. The report pointed out the problems and suggestions in the dietary structure of Chinese residents.
Specifically, the consumption of high-oil and high-salt in our country is still widespread, and the consumption of sugar-sweetened beverages is increasing year by year; Chinese people have insufficient intake of whole grains, dark vegetables, fruits, milk, fish, shrimp and soybeans; per capita fruits and milk The intake of soy foods is still low, and the intake of highly processed pickled products is too much.
A good diet is conducive to balanced nutrition and can also reduce the occurrence of chronic diseases.
The guidelines recommend that you should consume 50-150 grams of whole grains and miscellaneous beans every day; 300-500 grams of vegetables should be consumed every day, with dark vegetables accounting for 1/2; and 200-350 grams of fresh fruits should be consumed every day.
Consumption of soybeans and their products: soybean intake ≥ 1.62 g/day, or tofu intake ≥ 14.4 g/day or soy isoflavones 26.3 mg/day; 28 grams of nuts per day; 300 grams of liquid milk per day; Eat fish 280 grams -525 grams.
Have you recruited 6 "negative textbooks" for breakfast
Wang Wenying said that not only should breakfast not be omitted, but also a good meal — it should be as rich as possible, with the best combination of whole grains, milk or soy products, fruits, animal protein and other high-quality proteins and vegetables, etc., which are both nutritionally balanced and effective. Replenish energy.
"The biggest problem with Chinese breakfast is the single element, or the different types of food but in fact the elements are repeated, excessive intake and other issues." She introduced, the following are the current citizens, especially primary and middle school students, office workers often eat for convenience. A few examples of breakfast "negative teaching materials", you can compare them to see where they are all wrong.
Case 1: Room temperature yogurt or pure milk + bread + sliced ham + egg + apple
Comment: This example seems to have many varieties and many elements, but in fact, the staple food only contains pasta, lacking the intake of whole grains, such as corn, mixed beans, etc., and sliced ham is a highly processed meat product. Breakfast is not recommended. Eat as little as possible.
Case 2: Soy milk + hamburger in a fast food restaurant
Comment: The element in this example is relatively single, soy milk is good, low sugar is recommended; but burgers are fried foods, and it is not recommended to eat more.
Case 3: Steamed buns + eggs + porridge in a Chinese breakfast shop
Comment: In this case, there are duplicate elements and insufficient elements.
Steamed buns and porridge are staple foods, one is pasta and the other is rice. This increases the intake of staple foods, thereby increasing the intake of carbohydrates, but lacks dietary fiber and vitamins.
Case 4: Instant Oatmeal + Corn + Bacon
Comment: This example increases the number of cereals, but the amount needs to be controlled. The instant oatmeal has a high degree of processing, and its original dietary fiber, vitamins and other nutrients are greatly reduced. The low-processed whole oats should be preferred.
Bacon is a highly processed meat product with high fat content and is not recommended for consumption, and it lacks dairy products and fruits.
Case 5: Fried dumplings + porridge + eggs
Comment: The fried dumplings in this example are fried foods with too much oil. Although they contain a certain amount of vegetables, it is not recommended to eat, or it is better to change to vegetable dumplings or steamed dumplings. In addition, it lacks fruits and milk. .
Case 6: Egg vegetable cake + porridge
Comment: The egg and vegetable pie in this example contains animal protein, vegetables, and staple food, which is relatively good. However, the porridge repeats the staple food and increases the weight of the staple food. It is recommended to change the porridge to milk or sugar-free soy milk.
Get these "positive textbooks"!
Due to the limited morning time for primary and middle school students and office workers, breakfast is best to save trouble, time, simple and nutritious. Combining the body's energy metabolism rate, Wang Wenying recommends the following combinations:
1. Low-sugar/no-sugar soy milk or milk 250ml, 1 egg, 50g multigrain cake, 1 apple.
2. 1 cup of yogurt, 1 egg, 6 vegetable dumplings or 1 corn, 3 cherry tomatoes.
3. 1 purple potato, 1 tomato, 250ml milk, 1 egg.
4. 250ml of milk, 1 tael of oats, 1 egg, 1 vegetable or fruit.
Wang Wenying said that there are actually many reasonable combinations, but a general principle must be grasped, that is-dairy products should not exceed 300ml for breakfast, protein should not exceed 50g, staple foods should not exceed 2 taels, and vegetables and fruits should be properly matched. Eat about 25 grams of nuts, avoid pickled products, fried products, high-sugar, high-processed meat products, etc. If you have conditions, you can increase your fish intake, and use whole grains such as corn and miscellaneous beans.