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As a retired doctor with many years of clinical experience, I always have a habit of sharing some health knowledge about breakfast with you at the first dawn.
Especially for those who have entered middle and old age, choosing the right breakfast is essential to maintain good health.
Moderate amounts of protein are also an indispensable part of breakfast. A serving of eggs and a slice of whole-wheat bread may be simple, but the combination provides the necessary nutrients to keep us energized for the morning.
Sometimes, people ask me if I have to choose breakfast exactly according to this standard every day. My answer is that life doesn't have to be too rigid, and occasional indulgence is understandable.
For example, on weekends, you can try different foods such as homemade waffles or omelettes, but the main ingredient is still recommended to be nutritious and healthy foods.
Especially for those over the age of 55, a reasonable diet can help you better control your weight, prevent diseases, and enjoy a healthier and more energetic old age.
Therefore, when we choose breakfast, we may wish to put more thought into choosing foods that are good for the body and lay a good foundation for vitality throughout the day.
In our food culture, Chinese breakfast is loved for its diversity and unique regional characteristics.
However, for those over the age of 55, some breakfast choices that seem healthy but are actually potentially risky may have adverse effects on their health.
First, let's talk about pancake fruit. This delicious breakfast has a place in the hearts of many people, especially in the north, and has almost become the standard on the streets in the morning.
Pancake fruit is especially popular on busy mornings because it is easy to make and delicious. It's a clever combination of crepes, eggs and a variety of seasonings, and when you add a crispy fritter or a little grilled meat, it's delicious.
Such a combination is both satisfying and convenient, so it's no wonder that it has become the first choice for many people's breakfast.
Pancakes are mainly made from flour, eggs and various spices, with crispy fritters or grilled meat. High levels of oil can easily lead to gallbladder problems and indigestion, especially at an age when the body's metabolism begins to slow down.
In addition, pancake fruits often lack essential vegetables and fiber, which is obviously not the best choice for middle-aged and elderly people who need to maintain blood sugar and digestive health.
Next, let's take a look at churros. Fritters are a frequent guest at many people's breakfast tables, especially with soy milk, which seems to be a perfect pairing.
However, the production of churros requires a lot of frying, which not only greatly increases the trans fatty acid content in food, but may also increase the risk of cardiovascular disease.
For older people, high-fat foods can increase the burden on the heart, and long-term consumption may lead to clogged blood vessels and even heart disease.
The third type to avoid is overly processed porridge, such as longan porridge or eight-treasure porridge.
In particular, pre-packaged porridge products on the market often add more sugar and preservatives in order to improve the taste and shelf life.
For diabetics or middle-aged and elderly people who need to control their blood sugar, such breakfast options may cause a sudden increase in blood sugar levels, which is not good for health.
Finally, let's talk about the more greasy zongzi. Although zongzi is a traditional delicacy that is especially popular during the Dragon Boat Festival, its main ingredient is glutinous rice, which is a high-sugar food.
Glutinous rice is easily converted to sugar during digestion, which poses a challenge for blood sugar control.
In addition, common fillings in zongzi, such as meat or bean paste, may have a lot of oil and condiments added during processing, which is not good for blood pressure and cholesterol control.
As can be seen from these examples, although these breakfast options may be satisfying in taste, the side effects they can bring to the health of middle-aged and older adults cannot be ignored.
A healthy diet is not just about choosing low-calorie foods, but more importantly choosing foods that provide the body with the necessary nutrients and meet the needs of the body's current health status.
When choosing breakfast, it is recommended that middle-aged and elderly people can consider the overall nutritional combination of food, and try to avoid those foods that are high in fat, sugar and salt to maintain physical function and quality of life.
Skipping breakfast is a bad eating habit that many modern people often adopt because of their busy pace of life.
For middle-aged and older adults, skipping breakfast will not only affect the vitality and mood of the day, but is more likely to have long-term negative effects on multiple systems in the body.
First, let's talk about heart health. Skipping breakfast can lead to unstable blood sugar, which is a huge challenge for the heart.
When breakfast is neglected, blood sugar levels in the body become unstable, and the heart has to increase its workload in order to maintain blood sugar levels, which is an unnecessary burden on heart function.
In the long term, this condition may lead to an increased risk of heart disease, especially in middle-aged and older adults with a family history of heart disease.
When we skip breakfast, the brain's energy supply suffers, which not only leads to poor concentration but also can accelerate the decline of cognitive function.
Studies have shown that people who eat breakfast consistently perform better on memory and cognitive tests, especially for middle-aged and older adults, and good breakfast habits are closely associated with delaying cognitive decline.
People who skip breakfast for a long time tend to have problems with their gastrointestinal function than those who eat breakfast consistently.
Many people think that skipping breakfast can help with weight loss, but in reality, this can lead to a decrease in metabolic rate, which in turn makes weight management more difficult.
Finally, we have to mention the effects of the immune system. Malnutrition is an important factor in low immunity, and the nutrients provided by breakfast are essential for maintaining the normal function of the immune system.
A lack of breakfast means a missed opportunity for an important nutritional supplement, which can lead to weakened immune function and a more susceptible to viruses and bacteria.
From these perspectives, eating breakfast is not only a simple eating habit, but also a way to maintain good health and vitality.
For middle-aged and elderly people, eating breakfast every day, especially choosing a nutritious and balanced breakfast, is an important measure to maintain the quality of life and prevent a variety of diseases.
With such a simple and effective method, we can not only maintain our physical health, but also enjoy a more colorful old age.
What are your thoughts on healthy eating? Welcome to discuss in the comment area!
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Resources
[1] Cong Yuan. Using Food Glycemic Index to Provide Dietary Guidance for Diabetic Patients, Shanxi Medical Journal (Second Half Monthly), 2010-11-25