To say Chinese what you love to eat for breakfast
Probably no one can say for sure
Morning tea in Guangdong, rice noodles in Guangxi
Hot dry noodles from Wuhan, peppery soup from Zhengzhou
Pancake fruit in Tianjin, flatbread in the northeast sandwich everything...
One breakfast, half Chinese culture
(Source: Network)
But a lot of people don't know
Some breakfasts that look full of color and flavor
May be unhealthy
Today we will take a plate
1. Milk + eggs
Nutritional deficiencies: high in protein, significantly insufficient carbohydrates.
Eat only these two things for breakfast, calories are low, it's easy to feel hungry, and you may be drowsy all morning.
Suggestions for improvement: Eat a bun, bread or sweet potato that provides carbs, preferably with nuts, vegetables, and fruits.
2. White porridge + pickles
Nutritional deficiencies: refined carbs + high salt.
Contrary to "milk + egg", this combination of carbohydrates is enough, but it lacks protein, vitamins and so on.
Suggestions for improvement: Changing white porridge to mixed grain bean porridge can reduce the glycemic index [2]; while eating less pickles, you can change to cold mixed vegetables, and you can fry a dish in time. It's even better to mix it with eggs, milk, lean meats, fruits, nuts, etc.
3. Soy milk with fritters
(Source: soogif)
Nutritional deficiencies: refined carbs + fried, oil content, high calories. Long-term eating tends to increase the risk of obesity, diabetes, fatty liver and other diseases.
Suggestions for improvement: It is best to eat less fritters, preferably no more than once a week. Eat fritters with some dark vegetables and protein-rich foods (eggs, meat, etc.).
4. Bread, biscuits
Nutritional deficiencies: refined carbs, high fat, high sugar, high salt.
The nutritional composition of small bread and biscuits is very single, mainly carbohydrates and fats, serious lack of protein and vitamins, minerals, and easy to consume more trans fatty acids.
Long-term eating will also consume excessive amounts of sodium, sugar and oil, which can easily lead to obesity, diabetes and cardiovascular and cerebrovascular diseases.
Suggestions for improvement: Change to whole wheat bread with vegetable salad, eggs, milk, fruit, nuts, etc.
So many breakfasts are not healthy
How should I eat it conveniently and nutritiously?
Don't worry, there are many solutions.
1. I can save breakfast
Suitable for people who clock in seconds every day and can't delay for a minute on the road.
Buy these 5 kinds of food in advance, bring one kind of food in the morning, and leave immediately.
2. Breakfast bought on the way
Good for people who want to save trouble and buy breakfast directly outside.
The last four categories above remain unchanged, and staple foods can be selected from these three categories.
3. Make your own breakfast in 10 minutes
Suitable for people who have a little bit of a request for breakfast and can cook and eat for at least 20 to 30 minutes.
You can make it one day in advance and eat it the next day when it's hot.
Or prepare ingredients one day in advance and cook them the next day, such as fried rice, mixed grain paste, bowls of milk oatmeal, sandwiches or egg cakes.
It would be better to be able to take out 2 minutes and blanch a vegetable and add some nuts.
The benefits of eating breakfast healthily are too many
Remember to be nice to yourself after reading it
Healthy yourself
Start with a balanced breakfast
Review expert: Zuo Xiaoxia
Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital
bibliography
Chen Yourong, Yang Fengqiong. Research Progress on Methods for Reducing Nitrite Content in Pickled Vegetables[J]. Journal of Shanghai Ocean University, 2004, 13(1):67-71.
[2] Yang Yuexin,Cui Hongmei,Wang Yan,Xiang Shixue,Zhou Shuiying,Yu Lianda. Glycemic production index of common cereals and potatoes[J].New Observations on Nutrition and Health, 2005(01):14-20.
State Drug Administration. List of carcinogens from the International Agency for Research on Cancer of the World Health Organization.
https://www.nmpa.gov.cn/xxgk/mtbd/20171030163101383.html
Author: Luo Senying, Liu Pingping | Draft: Da Ting datingz
Editors: Zhao Yanan, Wu Wei, Zhang Jie
Typesetting: Han Ningning | Proofreader: Wu Yihe
Operations: Li Yongmin | Coordinator: Wu Wei
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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