Expert of this article: Zhang Zhaomin, Master of Food Science, Senior Engineer
What time is your breakfast? What to eat?
Some people tend to ignore breakfast for work, life and other reasons, eat snacks casually, or simply do not eat...
Breakfast is very important everyone has heard, but how to eat, or a face of ignorance.
Academician Zhong Nanshan said: "The most disagreeable thing is that breakfast is so-so."
Below, we start with the breakfast diagram of Academician Zhong Nanshan.
Academician Zhong Nanshan posted a picture of his breakfast
As you can see, breakfast consisted of two oranges, a bowl of red bean porridge, a piece of bread with cheese, eggs, milk cereal.
One might ask, so much for breakfast? Is it easy to get gallstones without breakfast? How should breakfast be better? Let's take a look at it today.
Skipping breakfast and getting gallstones?
Breakfast is the body's first meal after a long fast, and the energy and nutrients it provides occupy an important place in the intake of energy and nutrients throughout the day.
After people eat, the digestive system in the body will secrete some digestive juices to help digest and absorb food, such as saliva, stomach acid, pancreatic juice and bile, etc., and the main role of bile is to promote the digestion and absorption of fat.
After a long night of fasting, the body generally does not have food in the digestive tract, and if you do not eat breakfast, bile will be stored in the gallbladder, which has the effect of concentrating bile.
Long-term habitual skipping breakfast may cause the bile in the gallbladder to be too viscous, and then form sediments, such as the formation of cholesterol crystals and calcium salt deposits in saturated bile.
In summary, people who habitually do not eat breakfast for a long time are indeed more likely to get gallstones.
Studies have shown that people who regularly skip breakfast have a higher risk of obesity, because skipping breakfast may increase the brain's sensitivity to hunger signals, resulting in increased appetite, which affects the energy intake of the rest of meals, resulting in total energy intake, weight gain, etc.
Not only may skipping breakfast reduce sensitivity to insulin, it is also associated with elevated serum cholesterol concentrations, such as studies that show that people who regularly skip breakfast may increase their risk of cardiovascular diseases such as high blood pressure and atherosclerosis.
The results of a meta-analysis (i.e., an analysis of multiple independent studies based on statistical methods) showed that skipping breakfast increased the risk of developing type 2 diabetes.
In addition, studies have found that children and adolescents who basically do not eat breakfast have a higher risk of metabolic syndrome.
What types of breakfast are the least recommended?
Fried breakfast (fritters, leek boxes, etc.)
Often high energy, more oil, easy to produce satiety, will affect the intake of other varieties, not recommended as the first choice, especially love to eat the recommended moderate amount of eating, such as 1 small root, 1-2 pieces.
If you eat too much, eating too much energy, is not conducive to weight control, but also easy to consume too much trans fatty acids and harmful ingredients, eating too much will have potential harm.
Porridge for breakfast
Nutrient density (that is, the concentration of various nutrients) is generally relatively low, and often with some appetizers (such as pickles, kimchi, etc.), it is easier to consume too much salt, which is not conducive to the control of blood pressure in the morning.
Pastry (buns, steamed buns, etc.)
The main ingredient is carbohydrates, the nutrients are relatively single, and the quality is relatively solid, eating too much is not only easy to be full, but also may have a certain impact on blood sugar control in the long run.
Juice drinks
Its main ingredient is water, the nutrient density is generally relatively low, not recommended as a breakfast choice.
Breakfast, how to eat? What to eat?
Usually, breakfast is served from 6:30 to 8:30, preferably 15-20 minutes.
Since breakfast provides about 25%-30% of the total energy of the whole day, we need to accompany a variety of foods to achieve this.
Choose three or more of cereals and potatoes, fruits and vegetables, animal foods (such as eggs, etc.), milk and legumes.
Nutritionally, breakfast should be based on protein and carbohydrates.
For example, adult men can choose 2-3 whole wheat bread (about 150-180g), a glass of milk (200ml), 1 egg (50-60g) and an apple (150g).
For women or the elderly who eat relatively little, milk and eggs are as necessary as possible.
In addition, eggs are best boiled or steamed to eat, the nutritional value preservation rate is higher, and milk is best to choose whole milk to ingest fat-soluble components (such as vitamins A, D).
According to the data of the Chinese Food Composition Table (6th Edition), the energy supply of protein, fat and carbohydrates in this combination is closer to 1:0. 7:5, can better play the role of carbohydrates to quickly raise blood sugar, protein and fat to maintain blood sugar levels for 2 hours after meals.
It should be noted that for people with lactose intolerance, it is not advisable to drink milk on an empty stomach for breakfast to avoid intestinal discomfort, and yogurt or lactose-free milk can be selected as a substitute.