As the saying goes: A day’s plan begins in the morning.
The first meal of the day is also very important.
After all, after a night of sleep, the stomach has been emptied for a long time. At this time, eating some food properly can relieve hunger and provide nutritional support for various organs and tissues of the body. , can maintain the normal operation of the body.
Of course, from the perspective of a reasonable diet, three meals a day are very important, and there is no such thing as better, and The energy provided by breakfast accounts for 25-30% of the total energy in the whole day. %, or you can adjust it according to your own situation.
But the problem is, in real life, there are many people who don’t eat breakfast, or even eat it unhealthy.
According to the data, The breakfast behavior of urban residents in the three regions of Beijing, Shanghai and Guangzhou found that the rate of residents eating breakfast for breakfast was only between 74.8%-90.5%. They are all young people under the age of 35, and the reason is “no time to eat in the morning”.
Can I have rice porridge for breakfast?
In fact, some experts have suggested that children should not have breakfast for breakfast, which has caused a heated discussion on the Internet.
Some people think that they have eaten porridge for decades, and there is nothing wrong with having some porridge for breakfast, accompanied by some side dishes or dry food; some people think that instead of eating traditional Chinese breakfast, they go to Eating sandwiches, bread, the typical foreigner.
In fact, most people are partial. Experts suggest that during the epidemic, we should pay attention to the dietary structure of children and eat more high-nutrient and high-protein diets, such as milk, eggs, and sandwiches. And so on, the purpose is to add more protein to improve the child’s body resistance.
From a nutritional point of view, eating rice porridge alone is indeed unhealthy
1, too single nutrition
For some middle-aged and elderly people, they especially like to drink a bowl of rice porridge in the morning.
Rice porridge is a warm, easy-to-digest food, which will not increase the burden on the gastrointestinal tract, and is suitable for the elderly with reduced digestive function.
However, for a nutritious breakfast, the human body needs to be properly supplemented with foods rich in vitamins, amino acids, and high-quality protein. Rice porridge only contains some carbohydrates, and other nutrients are very small, and the nutrition is too simple.
2, higher glycemic index
Although there are not many nutrients in rice porridge, the glycemic index is also relatively high. Most elderly people will have high blood sugar or diabetes. If you drink rice porridge in the morning, it will cause the blood sugar level to rise rapidly.
In addition to rice porridge, the following breakfasts should also be reduced:
First, meal replacements
For some women who are losing weight, they especially like to eat some so-called meal replacement foods in the morning, such as meal replacement bars, meal replacement powder, meal replacement porridge, meal replacement milkshake, etc. .
In fact, there are many meal replacement foods that are high in sugar, fat and salt. After eating, they have no weight loss effect and can also cause obesity. Moreover, meal replacement foods lack a lot of nutrients, and long-term consumption will lead to malnutrition.
Second, leftovers
Especially some office workers and elderly people like to cook more meals in the evening and reheat them directly the next morning.
Some nutrients in the leftovers have been lost excessively, and it is very likely that some bacteria will grow. If they are eaten for a long time, it will not only cause malnutrition, but also induce some gastrointestinal diseases.
In addition, for some fried breakfasts, or spicy, high-oil, high-sugar, and high-salt breakfasts, the frequency of intake should also be reduced.
A healthy breakfast must include vitamins, dietary fiber, carbohydrates and high-quality protein to achieve balanced nutrition and achieve healthy effect.
Especially high-quality protein, sufficient dietary fiber, which not only helps to eliminate hunger, but also prolongs satiety, and you will not be particularly hungry at lunch , and with the right amount of fruits and vegetables, can provide the body with sufficient vitamins and minerals.
So, if you are used to eating fritters soy milk every day, you might as well add an apple or banana;
I am used to eating porridge and steamed buns every day. You might as well add some fresh vegetables, simple salad or boiled, with an egg or a glass of milk, it is more perfect.
References:
【1】C-J Huang, H-T Hu, Y-C Fan, et al. The association of skipping breakfast with obesity and health-related quality of life: Evidence from a national survey in Taiwan. International Obesity Magazine, 2010, 34720-725.
【2】Zhao Xihe, Xie Bin, Lin Ying, et al. A survey on the breakfast behavior of residents in Beijing, Guangzhou and Shanghai. Health Research, 1998, 27(4):273-274 .