How to match breakfast?
Breakfast opens up the vitality of the whole day, so whether breakfast is matched well or not is related to our work and life in one day. But many people don't know how to match breakfast. Let's take a look with Bian Xiao.
1, sufficient water
Drinking enough water before breakfast in the morning can effectively meet the nutritional water supply at night. Drinking at least 500 ml of water for breakfast can help digestion, replenish water for the body and reduce blood viscosity. Drinking honey water, lemonade and fruit juice in the morning can more effectively supplement the lack of water at night and promote defecation.
2. Carbohydrates
This kind of food includes starchy food such as steamed bread, bread and porridge. Starch foods have many similarities. The movement of human brain and nerve cells must rely on sugar to generate energy, and the energy provided by breakfast accounts for 30% of the whole day's calories.
3. protein food
This kind of food includes eggs, floss, bean products, etc. Protein can maintain abundant energy in human body, so mental workers at work should pay more attention to supplement.
4. Vitamin foods
This kind of food includes hot and sour vegetables, mixed side dishes, pickles, fruit salads, and fresh vegetables and fruits rich in vitamins and minerals, which improves the quality of breakfast and is more conducive to balanced nutrition.
5, easy to digest food
After getting up, most people have poor appetite and weak digestive ability. Therefore, breakfast food must be easy to digest, nutritious and not too greasy.
6. It is not advisable to eat fried food often.
Fried food has high fat content, which is unbearable in gastrointestinal tract and easy to indigestion. It is also easy to induce biliary and pancreatic diseases or aggravate the recurrence of these diseases. In addition, repeated use of oil will cause carcinogens, and regular consumption will increase the risk of cancer.
7, should not eat cold food.
Frozen food ice cream is really tempting, but it always makes people regret it. Eating cold food in the morning will reduce the digestive ability of the stomach, lead to diarrhea and poor complexion, and affect the work efficiency of the day.
The harm of skipping breakfast
Many people have no time to eat breakfast because they are lazy in bed in the morning. Others want to lose weight and skip breakfast. Some people don't even have the habit of eating breakfast. In fact, relevant experts have answered that skipping breakfast is harmful. Everyone must pay attention to it.
1, skipping breakfast affects life expectancy.
The health and longevity of the human body depend on the biological clock of the human body. Skipping breakfast disturbs the normal operation of the biological clock, and the nutrients needed by the body cannot be replenished in time, and the physiological function will decline. In addition, the effects of various diseases brought by skipping breakfast are affecting people's health and longevity.
2. skipping breakfast will lead to hypoglycemia.
After a night's sleep, the body's nutrition has been exhausted, and the blood sugar concentration is low. If you don't eat breakfast or eat less, you can't fully supplement your blood sugar concentration in time. In the morning, there will be dizziness, listlessness, and even hypoglycemia shock, which will affect normal work.
3, not eating breakfast is easy to constipation.
In the case of regular meals, the phenomenon of gastrocolon reflex will naturally appear in the human body, which is simply to promote defecation; If you don't eat breakfast as a habit, it may cause gastrocolonic reflex disorder for a long time, which may cause constipation.
4, not eating breakfast is easy to be obese.
Once you realize that nutrition deficiency, carbohydrates and protein are consumed first, and fat is consumed last, don't think that skipping breakfast will promote fat consumption. On the contrary, skipping breakfast will make you eat more for lunch and dinner. Instead of losing weight, you will get fat.
5. skipping breakfast affects intelligence.
Experts found that students who eat breakfast are significantly higher than those who don't eat breakfast or eat less when their intelligence level is almost the same. This is because people who don't eat breakfast will not develop and operate normally due to lack of nutrition and energy, which will damage the development of memory and intelligence in the long run.
When is the best time to have breakfast?
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.
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.
Summary: After reading the above article, I believe everyone knows how to match breakfast. Eat less greasy and cold food for breakfast. China's traditional soybean milk fritters breakfast is actually unhealthy. People should eat protein, calcium and vitamins for breakfast.