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Breakfast, often referred to as the most important meal of the day, is supposed to provide our body with plenty of energy and nutrients to start the day full of energy.
When choosing breakfast food, many people may choose rice porridge as a traditional food because of habit or convenience. Although rice porridge has a long history on Chinese tables, doctors generally do not recommend it as a first choice for breakfast, especially for middle-aged and elderly people who need to pay special attention to their diet.
The importance of breakfast and common breakfast choices
Breakfast isn't just about filling your stomach, it gives us the energy we need to kickstart the day. A nutritionally balanced breakfast can help keep our blood sugar stable, improve concentration and efficiency, while an inappropriate breakfast can lead to low energy, affecting mood and work performance throughout the day
On the mainland, common breakfast options include bread, eggs, milk, and rice porridge. Among them, rice porridge has become the choice of many families because of its simple and mild characteristics.
The nutrients of rice porridge and its deficiencies
Rice porridge is mainly made from water and rice, and its main component is carbohydrates. While carbohydrates can be quickly converted to glucose to provide the body with energy, rice porridge is almost deficient in protein and fat, both of which are essential for maintaining a feeling of fullness for a longer period of time and stable blood sugar levels.
During the cooking process, the fiber of rice porridge has been destroyed in large quantities, and it can hardly provide us with enough dietary fiber, which is also not good for promoting intestinal health.
Why don't you recommend having rice porridge for breakfast
From a nutritional point of view, an ideal breakfast should contain carbohydrates, proteins, healthy fats, and essential vitamins and minerals.
Although rice porridge provides carbohydrates, its rapid conversion to sugar can cause blood sugar to rise rapidly and then fall rapidly, which is not good for blood sugar control, especially for diabetic patients.
Since rice porridge is not very full, it is easy to feel hungry before noon, which will affect the efficiency of work and study, and for those who are more labor-intensive or need to concentrate for a long time, rice porridge is obviously not an ideal choice.
Other breakfast items that are not recommended
With the ever-increasing pace of modern life, many people tend to prefer quick and convenient foods when choosing breakfast, but these choices are not necessarily healthy.
Sweetened beverages, such as commercially available fruit juices and milk teas, may seem to provide convenient nutrition, but in fact they may hide excessive amounts of sugar and additives. The high sugar in these drinks is quickly absorbed by the body, causing a sharp increase in blood sugar levels.
Consuming too much sugar over a long period of time not only increases the risk of diabetes, but can also lead to health problems such as obesity and cardiovascular disease. These drinks lack essential proteins and healthy fats to provide long-lasting energy.
High-fat fried foods, such as fried dough sticks and fried chicken, contain a lot of trans fats and saturated fats despite their crispy taste.
These unhealthy fats can increase the risk of cardiovascular disease, and eating foods high in fat in the morning can also lead to indigestion and affect the state of the body throughout the day. Long-term consumption of such foods may also lead to an increase in cholesterol levels and increase the burden on the body.
Processed meats, sausages, bacon, etc., these foods, while convenient and delicious, contain a lot of sodium and preservatives. Excessive sodium intake has been linked to a variety of health problems such as high blood pressure and heart disease. Long-term intake of food additives may affect liver function and increase the risk of cancer.
Suggested alternatives for a healthy breakfast
Since these foods are not suitable for breakfast, what should be included in a reasonable, balanced breakfast? Here are some healthy breakfast options that not only provide a lot of nutrients, but also help us stay active throughout the day.
Whole wheat bread or oats are excellent sources of carbohydrates, as they are rich in complex carbohydrates and fiber, which can help release energy slowly and maintain a feeling of fullness for longer. The β-glucan in oats is also beneficial for lowering blood sugar and cholesterol levels.
Protein sources, such as eggs, soy products, or lean meats, provide essential amino acids to support muscle health, and protein is digested more slowly, helping us stay high throughout the day. A hard-boiled egg with a slice of whole-wheat bread is simple and nutritious.
Fruits and vegetables are also an integral part of breakfast, providing a rich source of vitamins, minerals, and antioxidants that are necessary for maintaining good health. A fresh fruit salad or a glass of homemade vegetable juice is not only colourful but also nutritious.
Adding healthy fats, such as olive oil, nuts or avocados, can provide healthy monounsaturated and polyunsaturated fatty acids that help reduce inflammation and protect heart health, while also increasing feelings of fullness.
In the busy modern life, we can try to combine traditional food with modern nutrition knowledge to create a breakfast that meets the modern concept of health.
The traditional Chinese breakfast contains soy milk and millet porridge, which are very healthy options. Soy milk provides high-quality plant-based protein, while millet is an excellent source of carbohydrates and rich in B vitamins and minerals.
We can add some modern elements, such as adding some nuts and seeds to millet porridge to increase protein and healthy fat intake, or adding some berries to soy milk to provide extra antioxidants and flavor.
Choosing the right breakfast is essential to sustaining the day's work and life. While some of the convenience foods commonly found on the market may seem tempting, they may not meet the criteria for a healthy diet.
By choosing whole-grain, high-protein, fiber-rich foods, and adding fresh fruits and vegetables and healthy fats, we can not only enjoy a delicious breakfast, but also ensure that our body is getting balanced nutrition and a strong foundation for good health.
In daily life, we should pay attention to the selection and combination of food, and follow scientific dietary principles, so as to improve the quality of life and physical health.
A healthy breakfast is more than just a meal, it's a source of energy for the day and the starting point for a healthy lifestyle.
Finally, do you have any experiences and opinions that you would like to share?