2. It will seriously affect memory. According to experts, the energy of the brain comes from glucose, which can only be accumulated in the liver and kidneys and can only be stored for 8 hours. If you don't eat in the morning, your brain is short of energy, resulting in memory loss.
3. If you don't eat breakfast, you are prone to chronic diseases such as gastritis and ulcer.
4. Induce gallstones. When people are on an empty stomach in the morning, the saturation of cholesterol in bile in the body is high, so eating breakfast is beneficial to the discharge of bile in the gallbladder; On the contrary, it is easy to precipitate cholesterol in bile and produce stones. A survey of women with gallstones by British scholars found that people with gallstones are related to not eating breakfast for a long time.
Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating breakfast every day is one of the elements to prolong life.
What's the best for breakfast?
Week 1: bread (cake), jam (butter), poached eggs, milk, coriander, carrots and shredded tofu.
Tuesday: black flour cake (sesame seed cake) fried dough sticks wonton garlic mixed with soybeans and broad beans.
Wednesday: hot cakes, pine flowers (ham), soybean milk (milk), fragrant shrimps and shredded white radish.
Thursday: Fried peanuts and tofu roll meat floss (crispy rice), dried almonds and shrimps and celery.
Friday: fried steamed bread, dry boiled nuts, egg noodles, hot and sour cabbage.
Saturday: Pancakes, fruits, marinated tofu, millet gruel, kale and soybeans.
Sunday: Sam Sun fried rice and egg soup (soybean milk) sweet and sour cabbage.
Generally, it should be salty and sweet. Eat fruit or drink fruit juice.
Breakfast for children: Children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First of all, eat less foods with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a slice or two of bread are usually the best choices for children's breakfast when conditions permit. Milk can be drunk alternately with drinks such as juice. Bread can sometimes be replaced by biscuits or steamed bread.
Breakfast for teenagers: The body develops rapidly in adolescence, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamins C and A are needed to help the body grow and develop. Therefore, the breakfast suitable for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).
Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are relatively heavy. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus and so on. , and should be kept low in calories and fat.
What does a dietitian have for breakfast?
Living in a busy metropolis, most people can use many excuses, such as sleeping late and not being ready, as reasons for not eating breakfast. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. way
It's very simple, that is, make a sandwich with milk, cook boiled eggs or marinated eggs the night before, cut them in half, slice the cucumber, wash the cherry tomatoes, and put the eggs/marinated eggs, cucumber slices and cherry tomatoes directly in two pieces of bread the next morning. For children, turn the shrimp skin inside the microwave oven and put it in the sandwich, which not only supplements calcium, but also supplements protein, making it salty and refreshing. If you want to season, you can also put some ketchup. The whole journey takes no more than 10 minute, but all the nutrients are available. If time is still not enough, you can make sandwiches the night before and put them in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 10 minutes.
Need to be reminded that it is best to drink a cup of warm water after gargling and before eating to supplement the water consumed in one night.
Various collocation methods of nutritious breakfast
Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.
Breakfast is suitable for both, but not for both.
Should be soft but not hard: in the morning, the spleen of the human body is sleepy and depressed, which often makes people lose their appetite, especially the elderly. Therefore, it is not advisable to eat greasy, fried, hard and irritating food for breakfast, otherwise it will easily lead to indigestion. Breakfast should be soft and easy to digest, such as milk, soybean milk, noodles, wonton and so on. And it is best to eat some porridge. If you can add some health foods such as lotus seeds, red dates, yams, longan and coix seed to the porridge, the effect will be better.
Less should not be more: Overeating will exceed the digestive capacity of gastrointestinal tract, and food will not be digested and absorbed. Over time, it will reduce digestive function and cause gastrointestinal diseases. In addition, a large number of food residues are stored in the large intestine and decomposed by bacteria in the large intestine, among which phenol, the decomposition product of protein, will enter human blood through the intestinal wall, which is very harmful to human body and prone to vascular diseases. Therefore, you must not eat breakfast, but you should not eat too much.
Breakfast must have four elements.
Eat more fiber. High-fiber food is resistant to digestion and easy to make people feel full. Cereals contain fiber and taste delicious. Cardiologists also recommend that adults consume 25 to 30 grams of fiber every day.
Nutrition experts suggest that you should eat low-fat milk cereal and add some fruits. Fruit is not only nutritious, but also gives you a feeling of fullness without increasing too many calories. Studies have confirmed that increasing food intake in this way can not only satisfy appetite, but also achieve the effect of dieting. If the food is thick, diners will feel that they eat more.
Eat more protein. According to nutritionists, protein is the first choice for breakfast. Studies have confirmed that foods rich in protein are easy to satisfy people, thus greatly reducing calorie intake. Experts advise people to drink a mixed drink of milk or soy milk, and add whey protein powder to it. Fruit and whole wheat cereal, toast or muffins are all good choices.
A good breakfast is non-toxic.
Most diseases in our bodies are caused by the long-term accumulation of toxins in our bodies. Diabetes, heart disease, hypertension and cancer are almost all the results of long-term accumulation of toxins. If we eliminate toxins from our bodies, we can naturally avoid all poisons and diseases.
Detoxification breakfast is 1 fruit +2 vegetables+1 sweet potato+1 rice. In other words, we divide each meal into five equal parts, and the ratio of fruit, vegetables, sweet potatoes and rice is 1: 2: 1: 1. If you are a serious patient or a chronic patient, it is recommended to divide the breakfast into 6 equal portions, but increase the sweet potato to 2 portions.
A kind of fruit. Suitable fruits include apples, guavas, bananas, oranges, pears and grapes. However, we should pay attention to the principles of locality, seasonality and richness. Fruits eaten by severe and chronic patients should be eaten under the guidance of professionals.
Two kinds of vegetables. Vegetables are alkaline, so eat more, accounting for about two parts, which is easy for acid-base balance. All foods are decomposed and absorbed by enzymes, and almost all vegetables and fruits contain a lot of enzymes, but the enzymes are destroyed when the temperature exceeds 54℃. Therefore, in every meal, more than 50% vegetables must be eaten raw.
The principle of choosing vegetables: roots, stems, flowers and fruits are the main four categories. These four kinds of vegetables have relatively few pesticides, high mineral content and particularly high energy. As for leafy vegetables and sprouts, they are also good food. In addition, women should not eat white radish raw, but cook it with belt leaves.
Sweet potato. Sweet potato is a good food, because it is rich in minerals, covering almost most of the amino acids and B vitamins needed by human body. Steamed, especially with skin. This can lower cholesterol and help regulate diseases of the gastrointestinal system.
Brown rice (or five grains such as adzuki bean, black rice, coix seed and soybean).
Three foods that should not be eaten in the morning
1. Avoid drinking a lot of cold drinks: excessive temperature difference will strongly stimulate the gastrointestinal tract, leading to sudden contracture.
2. Avoid eating bananas on an empty stomach: In addition to potassium, bananas also contain a lot of magnesium. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function.
3. Avoid eating pineapple on an empty stomach: pineapple contains strong enzymes, which will hurt the stomach on an empty stomach, and the nutrients must be better absorbed after eating.