Breakfast is not matched properly.
Breakfast is gold, lunch is silver, dinner is copper.
Breakfast is like a king, lunch is like a commoner, and dinner is like a beggar.
You must have heard a lot of similar words.
In real life, there are not a few people who cannot eat breakfast because they stay in bed, rush to work, get up early and have a poor appetite. However, because the concept of “breakfast is very important and must be eaten” is deeply rooted in people’s hearts, people always mutter in their hearts:
Is it bad for your health not to eat breakfast?
Listen to what nutritionist Wang Xingguo said.
Does not eat breakfast hurt your body?
In fact, healthy diet pays more attention to long-term regularity and balanced nutrition. From the perspective of reasonable diet, three meals a day are important, and there is no saying which is better or worse.
It is not a good habit to just stare at a breakfast, eat haisse for lunch and dinner, or deal with it casually.
As for the rumors that you will get gallstones, become stupid and become fat if you don’t eat breakfast, there is no definite evidence and there is no need to worry about it.
However, as the first meal, breakfast is also very important to the dietary nutrition intake of the day and the work and study efficiency in the morning.
Some people attach importance to this point, so they have to eat what in the morning anyway.
Among them, some common breakfast matches are very popular.
Soya-bean milk soaked in fried dough sticks, bread smeared with peanut butter, steamed bread pickled vegetables, or fruit juice drinks with some biscuit cakes.
But to be honest, if you eat like this, it will not be healthier than not eating breakfast.
Because…
How to eat breakfast may be more important than whether to eat it or not.
Breakfast should be as rich as possible in nutrition, and the food should be diversified. It should have sufficient sugar, high-quality protein and sufficient dietary fiber, which will help prolong satiety and will not be particularly hungry at lunch.
If you want a good breakfast, you must choose three minus four.
A pick of coarse grain
It is not enough to eat rice and flour alone. It is better to change some coarse grains, such as coarse cereal porridge, miscellaneous bean porridge, millet porridge, oatmeal, bean bags, whole wheat steamed bread, whole wheat bread, sweet potato, fresh corn, etc.
Two-pick protein
Choose foods high in protein and low in fat.
Such as boiled eggs, tea eggs, (defatted) milk, yogurt, soybean milk, tofu, spiced beef, lean pork, etc.
They not only contain high-quality protein, but also increase satiety. It will prevent you from feeling hungry at 11 o’clock.
Three Fruits and Vegetables
Fresh vegetables and fruits, especially dark-colored vegetables and fruits, are more nutritious.
Stir-frying, raw mixing or steaming are all good ways to cook breakfast vegetables.
Ensuring sufficient intake of fresh vegetables and fruits is also conducive to weight control.
Reduce oil and fat
Fried dough sticks, oil cakes, fried bacon, ham, hamburgers and other foods have too high fat content. Regular consumption is not conducive to health and should be eaten less.
In the morning, you don’t need that much grease.
Second minus convenience food
Reduce refined grains with a lot of oil, such as fried dough sticks, oil cakes, egg yolk pie, biscuits, instant noodles, crisp bread, snacks, etc.
They have low nutritional value and high fat content. Although they are convenient and delicious, they are not conducive to balanced nutrition and good health. They should eat less or not.
Triple salt reduction
Eat less pickled vegetables, pickles, pickled mustard tuber, pickles and other high-salt foods.
They have very low nutritional value and can only stimulate taste buds, which is not conducive to nutritional balance.
A large amount of sodium is not conducive to controlling blood pressure.
Sijian beverage
Fruit and vegetable drinks, milk drinks, yogurt drinks and so on all look and drink like vegetables, fruits or milk, but in fact, these drinks contain very little real vegetables, fruits and milk. Most of them are made of sugar, essence and other food additives, which simulate the taste.
How many of the 7 precautions can you make for breakfast?
Dietary Guidelines for Chinese Residents Recommended by Chinese Nutrition Society:
Breakfast should provide 25% ~ 30% of the total energy throughout the day.
So eat.
Breakfast should provide rich nutrition for the human body, and food should be diversified.
So eat well.
[Choose three minus four] This is not a good behavior, but if it is used in the choice of breakfast, it is worth advocating. Although the above method sounds complicated, it is not so complicated to do.
I don’t know how your readers and friends had breakfast today. After reading this article, do you have any good ideas about what for breakfast tomorrow?
No matter how busy you are, you should also take good care of your health. The plan for one day is to… breakfast and eat some good food in the morning, which is quite necessary.