As the first meal of the day, the status of breakfast does not seem to be high. In addition to having no time to eat, some people refuse to eat breakfast regularly or because they have no appetite.
In fact, there is also a golden time for breakfast, which not only satisfies the appetite, but also helps the body store energy.
Prime time for breakfast: 7:20
When a person sleeps, most of the organs are rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract during dinner, and only gradually enter a rest state in the early morning. If you eat breakfast too early, it will interfere with gastrointestinal rest and disturb the normal rhythm of gastrointestinal movement.
In the early morning, the spleen of the human body is sleepy and sluggish, which often makes people lose their appetite and poor appetite, especially in the elderly. Yu Kang suggested that the breakfast time should be arranged between 7 and 8 o’clock, and it is recommended to eat around 7:20, when people’s appetite is the strongest.
For example, after waking up at about 7 o’clock, it is most appropriate to have breakfast after 20-30 minutes. If you wake up late, you should also have breakfast, but this time you need to decide what to eat based on how long it is before lunch.
If there are still 2 to 3 hours before lunch, it is recommended to choose easy-to-digest foods with as many varieties as possible. You can eat light foods such as fish and shrimp, green vegetables, wontons, and yogurt.
If there is only 1 hour before lunch, it is best to drink only some liquid foods, such as milk.
Breakfast brings 4 major benefits to the body
The energy intake for breakfast should account for 25% to 30% of the total energy of the whole day, and it is generally enough to eat 70% full.
In addition to replenishing energy for the stomach, there are the following benefits:
Protect the digestive system
At night, although people are resting, the digestive system is still working. The gastrointestinal tract “wakes up” around 7 in the morning and secretes gastric acid and digestive enzymes. If you do not eat breakfast to neutralize these substances, it will damage the gastrointestinal mucosa.
In addition, bile stays in the gallbladder for a longer period of time, and more crystals such as cholesterol will precipitate out, making it easy to form gallstones. Eating breakfast can avoid dysfunction of the digestive system.
Help lose weight
In many people’s minds, breakfast should not be eaten during the weight loss period, otherwise it will increase the difficulty of weight loss. However, many studies have shown that skipping breakfast is more likely to be obese. This is because if you skip breakfast, your hunger will greatly increase during lunch, and you tend to eat more, resulting in an unabated increase in total energy.
Improve mood
A study by the University of Tokyo in Japan shows that breakfast will affect mental health. People who have no time or are not used to breakfast are more likely to experience negative emotions such as anxiety and depression.
A study by the University of Tokyo in Japan shows that breakfast will affect mental health. People who have no time or are not used to breakfast are more likely to experience negative emotions such as anxiety and depression.
Stabilize blood sugar
In the fasting state without breakfast, the insulin level in the body is high, which means that it is easy to feel hungry. Lunch and dinner must replace the calories lost in breakfast, and it is easy to eat too much, which causes blood sugar to appear twice in a day. Peak, which in turn affects insulin regulation throughout the day.
Eating like this ruined a breakfast
The plan of the day is in the morning. A perfect breakfast can make the body fully motivated. It is recommended to avoid these wrong eating methods:
Snacks for breakfast, insufficient nutrition or obesity
Many students and white-collar workers do not have time to eat breakfast in the morning, so they go to the convenience store to buy a few packs of snacks to fill their hunger. Although this way of eating saves time, it hurts the stomach.
Most snacks are high in sugar, which can cause malnutrition or obesity, and eating while walking is not conducive to digestion and absorption. If time is really tight, you can choose nut snacks plus milk and soy milk to supplement energy while ensuring nutrient intake.
Leftovers are used for breakfast, and nutrient loss is serious
Many elderly people are reluctant to throw away the leftovers and warm them up for breakfast the next day. This is not impossible, but we must pay attention to “there is meat and not vegetarian”.
Meat dishes such as meatballs are better than vegetables, because vegetables lose a lot of nutrients after repeated heating, and the protein and minerals of animal foods are not easy to lose.
If you want to use leftovers as breakfast, you should add an extra glass of milk or fresh vegetables to supplement your nutrition.
Just eat milk and eggs, not enough fullness
Milk and eggs are an important part of a nutritious breakfast, but they cannot be counted as a complete breakfast. Milk and eggs cannot provide the necessary carbohydrates for the human body, and they will feel hungry soon after eating, which indirectly affects people’s work and learning efficiency, especially for children.
While eating milk and eggs, it should be supplemented with porridge, steamed buns and other staple foods to supplement energy. It is best to add a portion of vegetables to make the nutrition more balanced.
Greasy food, not easy to digest
Some people eat a lot of high-protein, high-calorie, high-fat foods, such as cheese, burgers, fried foods, etc., in order to make breakfast more abundant. These too “nutritious” breakfasts will only increase the burden on the stomach and intestines, and are harmful to the body.
Eating fried dough sticks and drinking soy milk is the “standard” breakfast for many people. During the high-temperature frying process of fried dough sticks, nutrients are destroyed and carcinogens are produced, which is harmful to human health. If the leftover oil is used for a long time, the body will be more harmful.
It is recommended to choose soy milk without sugar. If you have too much oil for breakfast, avoid fried food for lunch and dinner.
8 types of people should eat breakfast on demand
A healthy and qualified breakfast should include at least three types of food: cereals, animal foods, fruits and vegetables, etc. Different groups of people eating breakfast should be matched according to their physical needs:
Office worker
A bowl of noodle soup (preferably noodles with beans), with 1 egg, 150 grams of green leafy vegetables, a small amount of beef or dried tofu, and a small handful of raisins (15 grams) in the morning.
Recommended reason
Eggs, sauced beef and dried tofu are good sources of protein, which can suppress the blood sugar response after a meal. Green leafy vegetables can supplement potassium, magnesium and vitamin C. For people who are lactose intolerant, using dried tofu instead of dairy products, plus green leafy vegetables, can consume a lot of calcium. Eat some raisins in the morning to add dietary fiber, potassium and carbohydrates to prevent hunger in the afternoon.
This breakfast has a comprehensive nutritional supply, slow digestion speed, good hungry tolerance, and is suitable for office workers who travel green and have a certain amount of exercise, such as cycling for more than 40 minutes and taking the subway to and from get off work. As long as the dosage is slightly reduced, it is also suitable for middle-aged and elderly people.
Fitness enthusiast
Whole wheat sandwiches (whole-wheat buns or bread roasted for aroma, with tea seed oil sauteed eggs, 1 piece of low-fat cheese and some cucumber slices), half a bowl of eggs mixed with spinach (eggs are boiled and chopped, and blanched spinach is chopped Chop, mix together, then add a small amount of sesame oil and salt to taste), 1 cup of milk.
Recommended reason
If the purpose of fitness is to increase muscles, eggs, milk, and cheese are better choices.
Studies have shown that the nitrates and flavonoids in leafy greens are good for promoting the blood circulation of athletes, so exercise enthusiasts eating some greens in the morning can make exercise better. Vegetables and protein combined with whole grain foods help keep blood sugar stable.
Women over 30
Soy milk oatmeal, 1 small handful of cooked sesame, 1 small handful of pitted jujube, 1 cup of yogurt.
Recommended reason
Women of this age must not only supplement calcium and a variety of nutrients, but also control calories and maintain a standard weight. Both yogurt and sesame can provide calcium. Oats and sesame are rich in dietary fiber, which can promote gastrointestinal motility and facilitate defecation. Among them, oats can lower cholesterol and stabilize blood sugar. Sesame can also supplement many trace elements and vitamin E needed by the human body.
In addition, for menopausal women, soy milk not only helps prevent cardiovascular and cerebrovascular diseases, but also relieves menopausal discomfort and reduces bone loss caused by decreased estrogen.
People who are losing weight
Add a small amount of green leafy vegetables, shredded mushrooms, shredded tofu, soybean sprouts, 1 egg, and 1 teaspoon of sesame oil to boil the noodle soup, with 1 peach or apple.
Recommended reason
One of the dietary characteristics of people who lose weight is to increase dietary fiber intake, ensure protein intake, and reduce carbohydrate intake.
In this noodle soup, the key is to reduce the amount of noodles, but to add more silky side dishes, so that it has the taste of noodles, has enough satiety, and intakes more dietary fiber, which is conducive to weight loss.
Vegetarian
Mixed-grain fried rice, cooked rice containing barley, oats, millet, brown rice and other ingredients made the night before, add carrots, mushrooms, peas, dried tofu, and stir fry. Stir in fried sesame or ground peanuts before eating. Served with a cup of soy milk with protein powder.
Recommended reason
It is very difficult for vegetarians to maintain a balanced nutrition, and they need to get enough protein. Multigrain rice is added with oats and peas with high protein content, and with nuts and soy products as protein sources. Dietary fiber, B vitamins and a variety of trace elements are available, suitable for vegetarians to try.
People who don’t have time for breakfast
Instant oatmeal or corn flakes, a bottle of milk, a few jujubes, 20 grams of nuts such as hazelnuts, and an orange or apple.
Recommended reason
For these people, the most important thing about diet is portability. Since the meal time is not fixed enough, it is very important to prepare food that can be eaten at any time.
The above foods not only ensure the balanced intake of staple foods, drinks, fruits, and nuts, but also ensure that the ingredients are natural and less processed as much as possible.
People with irritable bowel syndrome
Multigrain paste (baked millet, oatmeal, dried yam, etc.), mixed with egg custard, live fungus yogurt, and steamed apples.
Recommended reason
The biggest principle of the diet for people with irritable bowel is to reduce gastrointestinal irritation and facilitate digestion and absorption. The cereal paste is rich in nutrients and easy to absorb.
Egg custard is less irritating to the stomach and intestines than boiled eggs. Fruits and vegetables are also safe to eat after being steamed, to avoid irritating the stomach with raw and cold food. Refrigerated yogurt should be kept at room temperature for a while, and it is better to drink it when the temperature is right.
Back milk mother
Two-meter fried rice (rice, millet and shrimp, peas, eggs are equivalent to fried), a small portion of cold greens, add half an apple, 1 cup of almond sesame soy milk in the morning, and 1 cup of yogurt in the morning.
Recommended reason
While the mothers are busy, they must also ensure nutrition, especially the supplement of protein and calcium to ensure sufficient and nutritious breast milk.
Milk, yogurt or goat’s milk is the first choice for mothers to supplement calcium. Nuts are good for supplementing zinc. Millet is rich in B vitamins and other trace elements, which can improve the quality of milk and promote the nutritional balance of infants and young children. Therefore, two rice is often eaten, which is very suitable for breastfeeding moms.
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