The daily breakfast is the first meal of the day, but many people often sleep until noon, and a morning and Lunch is done; Or to save trouble and deal with two people casually; If you can't catch up with the time, you even give up... If you've had that experience, be careful!
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The importance of breakfast is grossly underrated by you!
As the saying goes, "the plan of the day lies in the morning", breakfast as a very important meal of the day, its role is not only to fill the stomach, but also to ensure health, improve work efficiency have a great impact.
Specifically, eating breakfast well can bring many benefits to the body:
1 Protects the digestive system
When I woke up in the morning, I hadn't eaten for dozens of hours, and my stomach was in a state of emptiness. At this time, if you do not eat, there is no food to neutralize stomach acid, it will stimulate the gastric mucosa, and in the long run, it may cause gastrointestinal diseases such as gastritis and gastric ulcers.
It is not only the stomach that is injured, the bile will remain in the gallbladder on an empty stomach, and the longer the fasting time, the higher the viscosity of the bile, and the higher the likelihood of precipitating gallstones after saturation. You may find that many people around you with gallstones have a bad habit of skipping breakfast.
2 Stabilize blood sugar
Do not eat breakfast, blood sugar drops to a low level, prone to fatigue, sluggishness, inattention and other manifestations, will affect the work. Due to the persistent feeling of hunger, it is much easier to eat at lunch, causing blood sugar to rise sharply.
Such a rollercoaster change in blood glucose levels increases the risk of developing diabetes.
3 Control weight
Of the daily calories required by the human body, 25% to 30% come from breakfast, and if you do not eat or eat less, this calorie demand will be distributed to the other two meals. The food dynamic effect and metabolic efficiency of breakfast are higher than those of other two meals, that is, in the case of the same calorie intake, it may be easier to gain weight without eating and eating less breakfast.
A study published in the American Journal of Clinical Endocrinology and Metabolism (JCEM) showed that eating a hearty breakfast can help reduce weight and have stable blood sugar and insulin levels throughout the day. Another study of 50,000 adults who followed up for 7 years showed that people who ate breakfast as the most important meal of the day had a lower BMI than those who ate and drank heavily at lunch and dinner.
4 Regulate mood
A study by the University of Tokyo in Japan showed that breakfast also has a certain impact on mental health, and people who do not have time or are not used to eating breakfast are relatively more likely to experience negative emotions such as depression and anxiety.
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An ideal breakfast with these 3 types of food
Breakfast is not only to eat, but also to eat enough, eat right! Flatbread roll fritters, porridge with pickles, biscuits with drinks... These many people eat breakfast every day, if from the nutritional point of view, in fact, are not qualified.
What foods should be available for an ideal breakfast?
Starchy staple food
Carbohydrates are provided
Starchy staple foods are rich in carbohydrates, which are the main source of energy that organisms need to sustain life.
Not only can it provide enough energy, carbohydrates are also important substances that make up the body's tissues, which are helpful for maintaining brain function, regulating fat metabolism, and enhancing intestinal function.
Recommendation: In addition to refined grains such as white rice porridge, white noodle steamed buns, and noodles, coarse grains such as corn, oats, millet, and sweet potatoes can also be appropriately selected. The proportion of coarse grains can account for about 1/3 of the overall staple food, which can not only enhance the feeling of fullness, but also not easy to gain weight, but also help to delay the rise of blood sugar after meals.
Meat, eggs, milk, beans
Supplement with high-quality protein
High-quality protein contains a complete variety of essential amino acids, the proportion is appropriate, the amino acid pattern is close to the human protein, the absorption and utilization rate is high, the metabolic waste is less, and it is more beneficial to health.
Moreover, the proper supplement of some high-quality protein for breakfast can also make up for the shortcomings of carbohydrate hunger fast. Because protein generally begins to be energized about 1.5 to 2 hours after entering the human body, the duration can reach about 4 hours.
Suggestion: If you are not used to eating chicken, beef and other meats for breakfast, you can fry an egg, drink a glass of milk, cook some edamame, etc. Of the four categories of meat, eggs, milk and beans, breakfast contains at least two categories.
Fresh fruits and vegetables
Increases dietary fiber
Fresh vegetables and fruits are rich in dietary fiber, eating some at breakfast not only helps to delay the emptying speed of food in the stomach, control the amount of food, but also promote intestinal peristalsis, prevent constipation, and control blood lipids and blood sugar levels.
Moreover, fresh vegetables and fruits are also rich in vitamins, minerals, etc., especially dark vegetables and fruits, which have higher nutritional value. By making them part of breakfast, they can better supplement nutrition and achieve a balanced diet.
Recommendation: It is best to eat 50 to 100 grams of fresh fruits and vegetables at breakfast. If you want to make them into salads, then use less salad dressing, mayonnaise and other sauces, you can use yogurt, vinegar and other substitutes to reduce the intake of saturated fatty acids.
Simply put, qualified breakfast = starchy staples + high-quality egg whites (eggs, milk, beans) + fresh fruits and vegetables. Everyone can freely match their favorite ingredients according to this formula, and they can easily complete a high-rated breakfast.
If you really want to eat something, then it is better to try the following two, the nutrition is not sloppy, the taste is good.
Eight treasure cakes
【Directions】: White lentils, lotus seeds, barley, mustard, yam, etc. steam until cooked, mashed into puree and then add poria powder, chicken puree, eggs, crushed perilla leaves, water and mix well, then add a little pepper powder, pepper and salt to taste. With little oil in the pan, add the batter and spread it into a cake shape, fry until golden brown on both sides.
Two-color spring cake
【Directions】: Divide the flour into two parts, one add spinach juice, licorice water and form a green dough, and the other add lotus seed powder, water and white dough. Roll the two doughs into a dough, brush the oil in the middle and roll them into thin slices.
Do not put oil in the pan, bake the dough into the drum, and then separate the green and white dough cakes after serving. Stir-fry shredded meat, vermicelli, fungus, bean sprouts, eggs, salt, pepper, shredded green onion and leeks into a filling, wrap in a dough cake and serve.
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