1, several wrong ways to eat breakfast
How to eat one: "aftertaste breakfast"
Breakfast content: leftovers, or leftovers fried rice, leftovers cooked noodles, etc.
Why it is popular: Many families' "mothers" will cook more when cooking dinner, cook fried rice for their children and their families the next morning, or heat the rest of the food. This kind of breakfast is convenient to make, rich in content, basically the same as dinner, and is usually considered to be comprehensive in nutrition.
Expert comment: After the leftovers stay overnight, vegetables may produce nitrous acid (a carcinogen), which will be harmful to human health.
Suggestion: Try not to eat leftovers; Make breakfast with the rest of the food, and be sure to keep it well to avoid spoilage; The food taken out of the refrigerator should be heated thoroughly.
How to eat: fast breakfast
Breakfast content: all kinds of western fast food.
Why it is popular: Western fast food such as hamburgers and fried chicken wings has always been the dietary preference of fashion people. And many fast food restaurants also provide breakfast, such as hamburgers with coffee or milk and black tea, which is convenient, fast and delicious.
Expert comment: This high-calorie breakfast is easy to lead to obesity, and long-term consumption of fried food will also be harmful to the body. Western-style fast food is used for breakfast, and low-calorie food must be eaten for lunch and dinner. In addition, this western-style breakfast also has the problem of unbalanced nutrition, which is high in calories, but often lacks vitamins, minerals, cellulose and other nutrients.
Suggestion: Choose western-style fast food for breakfast, add fruit or vegetable soup, keep a balanced nutrition and ensure the intake of various nutrients. In addition, it is best not to eat it for a long time.
How to eat: traditional breakfast
Breakfast content: Fried dough sticks and soybean milk.
Popular reason: Many people are used to eating fried dough sticks and soybean milk in the morning under the leadership of grandparents since childhood. They are not only used to this way of eating, but also have years of "savings" emotionally.
Expert comment: Fried dough sticks belong to high-temperature fried food, which has the same problem of high fat as sesame cakes and fried dumplings. After food is fried at high temperature, the nutrients will be destroyed and carcinogens will be produced; Moreover, fritters are high in calories and oil is difficult to digest. In addition, soybean milk is also a medium-fat food. The oil content of this breakfast combination obviously exceeds the standard, which is not suitable for long-term use.
Suggestion: there must be vegetables or fruits for breakfast. It is best to eat soybean milk fritters at least once a week, and the lunch and dinner on that day must be as light as possible. Don't eat fried, fried, fried food, and add more vegetables.
How to Eat 4: Snack Breakfast
Breakfast content: various snacks, such as ice cream, biscuits, chocolate, etc.
Popular reason: Many people will put some snacks at home for a rainy day. After getting up in the morning, when time is not very abundant, I often take some snacks as breakfast, which is convenient and fast.
Expert comment: It is ok to eat snacks such as biscuits and chocolates when you are hungry, but it is very unscientific to regard snacks as the most important breakfast in three meals a day. Snacks are mostly dry food, which is not conducive to digestion and absorption for people who are in a semi-dehydrated state in the morning. Moreover, the main raw material of biscuits and other snacks is grain, which can provide energy in a short time, but it will soon make people feel hungry, and the blood sugar level will drop significantly near noon. Eating snacks for breakfast can easily lead to malnutrition, physical decline and various diseases.
How to eat five: exercise breakfast
Breakfast content: breakfast bought by the roadside, eating while walking, manual, foot moving, mouth moving, whole body exercise.
Why it's popular: people who go to work are in a hurry in the morning, especially when they live far away from their work units, and breakfast is often solved on the way. Foods such as steamed buns, tea eggs, Chinese buns and pancake fruit sold at the entrance of the community and near the bus station are their first choice. If they buy one, they will eat it while walking.
Expert comment: eating while walking is not conducive to gastrointestinal health, which is not conducive to digestion and absorption; In addition, street food often has health risks, and it is possible to get sick from the mouth.
Suggestion: If you choose street snacks for breakfast, first, you should pay attention to hygiene, and second, you'd better buy them home or eat them at work. Try not to eat breakfast on the way to work, so as not to damage your health.
How to eat six: "nutritious" breakfast
Our minds are sometimes sober and sometimes dull, and our mood is sometimes relaxed and sometimes depressed, which has a lot to do with our diet.
Don't just eat bread for breakfast. Breakfast must be accompanied by good quality protein food, such as milk, eggs, cheese, meat and so on. The best intake ratio of starch and protein is 1: 1. For example, breakfast mainly consists of two slices of bread, with ham, cheese, 1 ~ 2 eggs, a few slices of cucumber or tomato, and 1 cup of milk or juice, which can provide energy for one day.
2. A healthy way to eat breakfast
1. Eat breakfast on time
Many people get up irregularly, and naturally they don't pay attention to the time of eating in the morning. Studies show that the best breakfast time is from 7: 00 to 9: 00, because at this time, the stomach has digested almost all the food last night. If we don't add food at this time, it will directly affect our gastrointestinal health, which will bring potential threats to our health in the long run.
Remember to drink water before breakfast.
After a night's sleep, people ingest a lot of water and nutrition, and are in a physiological water shortage state after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. So don't rush to eat breakfast in the morning, but drink 500-800 ml of cold boiled water immediately, which can not only replenish the water lost overnight, but also clean up the intestines, but don't drink more water before eating breakfast.
Eat light food
Too greasy a meal will burden the gastrointestinal tract and lead to hyperlipidemia. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried food. Some people like to eat fried dough sticks for breakfast, but this is not necessary, but don't eat too much at once, try to eat only once a week.
Never eat while walking.
Many people like to have breakfast on their way to work. Eating snacks in the street or eating while walking, experts say that breakfast should not only be nutritious, but also healthy. Get up and go on the road. The habit of eating breakfast on the way has a great influence on your health. It is best to drink a glass of water one hour before breakfast to help the secretion of digestive juice. On the way to work, it is impossible to chew slowly. When walking, blood can't reach the stomach, which is not enough to help peristalsis and digestion, leading to indigestion. Experts believe that it is cost-effective to get up early to eat breakfast for health.
It is not good to eat breakfast too early or too late.
Medical experts pointed out that because of eating dinner too late, most organs were fully rested when people slept, and the digestive organs were still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually entered a state of rest in the early hours of the morning. Once breakfast is eaten too early, it will inevitably interfere with gastrointestinal rest, make the digestive system in a state of fatigue for a long time, and disrupt the peristaltic rhythm of the stomach. Therefore, it is most appropriate to have breakfast 20 to 30 minutes after getting up around 7 o'clock. In addition, the interval between breakfast and Chinese food is about 4 to 5 hours, which means that breakfast is best eaten between 7 and 8.