Text/Chen Jiajia
In order to go to work and school in the morning, many people often finish breakfast in a hurry because they get up too late, or simply eat breakfast and lunch together, but breakfast is not just the beginning of the day. The good habit of eating breakfast can maintain blood sugar level and reduce the risk of diabetes!
Cheng Hanyu, Dean of Muguang Nutritionist Clinic, said that the normal blood sugar level is about 70~ 100 mg/dl. Usually, if you don't eat all night, your blood sugar will drop. At this time, if you eat a nutritious breakfast, you can keep your blood sugar at a relatively stable level and prevent the common hypoglycemia reaction around 10 in the morning. If blood sugar is low, dizziness, cold sweat, palpitation and other discomforts are more likely to occur, which will affect study and work performance.
Although some people are used to skipping breakfast and think it's no big deal, they can make up for it at lunch and dinner, but Cheng Hanyu said that breakfast is very important and can't be omitted! If you don't eat breakfast, it's easy to feel hungry on an empty stomach in the morning and at noon. Some people eat more because of this, but the gastrointestinal burden is too heavy, which may lead to stomach diseases such as gastric ulcer, gastritis and indigestion in the long run. At the same time, missing breakfast, not eating for a long time, and no food in the stomach can secrete bile, which will thicken bile and increase the probability of gallstones.
Eating breakfast helps metabolism and keeps diabetes away.
So, don't underestimate eating breakfast. Breakfast helps to maintain normal physiological state and activities, prevent hypoglycemia and maintain normal metabolism. Cheng Hanyu explained that there is about 70 ~100g of glycogen in the liver, which will be exhausted after 8~ 12 hours of fasting, while glycogen in the muscle will be gradually exhausted because there is no sugar supplement. In order to produce glucose, the human body will consume glucose.
For beauty lovers who care about weight, by eating the right breakfast, they can maintain good metabolism, control total calorie intake and reasonable weight. At the same time, eating breakfast can also reduce "insulin resistance", thus reducing the risk of diabetes. When muscle, fat, liver cells, etc. The inability of the body to react correctly and effectively with insulin in the blood is insulin resistance, which will cause hyperglycemia and diabetes.
In addition, eating breakfast helps to regulate the body mass index (BMI). People who are used to not having breakfast or brunch together usually get up late, which often means that they may go to bed late the day before. Once you stay up late, the chances of eating midnight snack will greatly increase. At this time, it is easy to have the problem of obesity in the lower abdomen and abdomen.
It has been confirmed by the medical profession that abdominal obesity is prone to metabolic syndrome and diabetes. When the waist circumference of men is less than 90 cm (35.5 inches) and that of women is less than 80 cm (3 1.5 inches), as long as the waist circumference increases by 1 cm, the risk of diseases such as hypertension, heart disease and diabetes will increase by 2% ~.
Eating breakfast outside is usually sweet and oily.
Eating breakfast has many benefits. But although eating breakfast every day is a good habit, you should choose a healthy breakfast, which is helpful for breakfast. Such as pot stickers, meat buns, steamed buns and other Chinese breakfasts, because there is grease in the stuffing. Western-style toast is often coated with salad dressing, peanut butter, mayonnaise, or croissants, pineapple bread and other exquisite bread. The source of oil is saturated fat, so diners should be careful of the shortcomings of being too oily or too salty.
The proportion of fat in an ideal breakfast should be less than 30% of the total calories of a meal. As for eating too salty and taking too much sodium, it may affect blood pressure control. Therefore, the salt content of each meal should be between1~1.5g as far as possible. There are still many people who are used to making breakfast with sugary drinks such as milk tea and creamy black tea, but the sweetness is high, so it is best to switch to sugar-free or slightly sweet drinks.
Cheng Hanyu said that a large proportion of people in China suffer from lactose intolerance, and drinking milk can cause allergies and diarrhea. Therefore, I suggest that you can choose micro-sugar soybean milk as a drink. In addition, sugar-free tea, sugar-free yogurt, refined soup, salted soybean milk and freshly squeezed fruit and vegetable juice are also good, or cashew milk made of cashew nuts, soybean milk and apples is also a good choice. If you don't have coffee in the morning, you can drink a sugar-free latte, with fresh milk or soybean milk in coffee, without sugar and creamer.
Some people think that fruit and vegetable juice is healthier than other sugary drinks, but if you choose to drink fruit and vegetable juice for breakfast, there must be more vegetables than fruits, otherwise there may still be a problem of high sugar. For example, a glass of freshly squeezed Liu Ding juice may consume 5-6 Liu Ding in one breath, because a Liu Ding has about 60 calories, which is equivalent to a glass of Liu Ding juice with 300 calories. Coupled with the staple food, it is easy to consume too many calories.
Low GI breakfast, but also pay attention to the amount.
It is recommended to eat foods containing complex carbohydrates for breakfast, such as whole wheat steamed bread, cereal, brown rice rice balls and so on. These foods will slowly release sugar and help control blood sugar. In addition, don't drink sugary drinks, you can supplement them with eggs and soy milk to increase nutrition. Because most people often ignore fruits and vegetables every day, breakfast is almost dominated by starch and protein, so it is suggested to eat fruits and vegetables for breakfast and increase fiber intake.
Cheng Hanyu also put forward an ideal breakfast combination, such as toast with eggs, lettuce with eggs, steamed bread with eggs, or vegetable buns instead of meat buns, and a cup of slightly sugar soybean milk with a calorie of about 400 calories, which can not only provide appropriate calories, but also bring a vibrant morning.
If you are already a diabetic, you should pay more attention to the sugar intake in breakfast. Trim the edges when you eat toast. The seemingly inconspicuous edge of toast accounts for 20% ~ 25% of starch in a piece of toast because of its solid volume, and the heat should not be underestimated.
Diabetic patients should try to choose "low GI" brown rice and whole grains as their staple food. Cheng Hanyu said that low GI refers to foods with low glycemic index. After eating, the blood sugar rises slowly, unlike white rice and exquisite bread, which have a high glycemic index, which will make the blood sugar rise rapidly and lead to insulin secretion.
However, it should be noted that even for healthy breakfasts such as whole wheat bread and cereal, we should pay attention to food intake. Eating too much will still lead to high blood sugar. So don't rest assured that you can eat unlimited food just because it is a low GI food. When choosing fruits, the amount of fruits with higher sugar and sweeter should also be limited.
At the same time, because high-fiber fruits and vegetables can delay the rise of blood sugar, diabetic patients should increase their intake of fruits and vegetables for breakfast, and it is recommended to eat lettuce, tomatoes and cucumbers. However, in order to get more fiber or lose weight, some people eat lettuce salad for breakfast, but fruits and vegetables are cold, so eating only fruits and vegetables for breakfast can easily make their stomachs uncomfortable or feel cold. It is suggested that they can match some starch, such as a piece of toast, which is better for their stomachs.
Many people are used to eating a hearty dinner in three meals to reward themselves for their hard work, but the eating habits of three meals should be adjusted appropriately. For developing children and adolescents, the amount and calories of three meals can be similar, but after the age of 25, it is suggested to have an inverted triangle distribution pattern, that is, breakfast accounts for the most, lunch takes the second place, and dinner is the lightest and least.
Breakfast can be eaten in two stages.
But many people often feel that they have a bad appetite when they get up in the morning, let alone pay attention to breakfast. It is suggested that they can eat in two stages. After getting up, they should drink soybean milk to supplement their physical strength, wait until 10, and then eat some toast. This will also reduce the amount of lunch, killing two birds with one stone. Because many office workers will take a nap during their lunch break, but if they eat too much at lunch, it is easy to oppress their full stomachs by taking a nap on their desks. If you reduce the amount of lunch, you can also reduce the burden on your stomach.
Healthy breakfast combination
1. alfalfa bud sandwich+Jinglitang
2. Cheese and vegetable sandwich+oatmeal
3. Egg toast (trimming)+low-sugar black soybean milk
4. Egg steamed bread+less sugar soybean milk
5. Nut miscellaneous grains steamed bread+low-fat cheese+fruit+sugar-free green tea.
6. 1 bowl of porridge +65438 poached eggs +0+2 dishes.
7. Whole wheat bread sandwich+low fat milk
Getting used to brunch is more likely to get fat.
Catch up on sleep during holidays and have a leisurely brunch with friends and family around noon, which is becoming more and more popular. But brunch has a lot of protein, such as ham, bacon and double eggs. And it is cooked by frying and other methods. The proportion of fat is high, so it is not suitable as the first meal of the day, otherwise it will easily get fat.
The "time" of brunch is wrong. I usually get up very late in the morning, so the meal time is after 10 in the morning. However, according to the "noon flow" theory of traditional Chinese medicine, 12 hours a day corresponds to 127~9 of the human body.
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