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Three meals a day, the last thing you should ignore is breakfast. But in reality, too many people either go out on an empty stomach, or just make a mouthful of fried dough sticks, instant noodles, and leftovers, and feel sick to their stomachs, blood sugar fluctuations, and their heads are dizzy while eating.
If the body is a car, breakfast is the one that ignites the fire, and if the order is not good, it will be "stuck" all day long. Doctors have said that neglecting breakfast for a long time will not only make the stomach uncomfortable, but also reduce immunity.
On the other hand, once you eat the right breakfast, your body's energy is stable, your endocrine system is smooth, your blood vessels are smooth, and even the frequency of illness can be reduced. Studies have found that with a little adjustment to breakfast, some illnesses can be reduced by half.
A Mediterranean-style breakfast is combined with a metabolically regulated breakfast
When many people hear about the "Mediterranean diet", they think that it is something eaten by foreigners, and it has little to do with us. But if you really understand the structure, you know that this way of eating is especially useful for breakfast.
Its essence is the right use of oil, good control of carbohydrates, plant-based ingredients, and a little high-quality protein. The point is, it's not about quantity, it's about balance.
After eating breakfast like this, blood sugar is not easy to soar, blood lipid fluctuations are small, and the brain is not easy to get sleepy throughout the morning.
The Mediterranean way of thinking, combined with the combination of metabolic problems, such as staple foods with low GI value, moderate dietary fiber and antioxidants, is the foundation that can really make you eat breakfast scientifically and regulate your body's rhythm.
A middle-aged person who began to pay attention to health after retirement insisted on whole-wheat bread and olive oil for breakfast every day, and then paired with yogurt, boiled eggs, and diced fruits, and lost 8 pounds of weight in a year, and the three high indicators were stable.
There is actually a very solid research behind this. One study followed breakfast habits for nearly 10 years and found that those with a Mediterranean-biased breakfast had a very much lower risk of cardiovascular disease.
The reason for this is that these breakfasts improve insulin sensitivity, reduce fasting insulin levels, reduce pancreatic pressure, and reduce LDL production.
Combined with some metabolically regulating ingredients, such as low-temperature cold-pressed olive oil, probiotics in natural yogurt, β-glucan in oatmeal, etc., not only does breakfast not raise sugar, but also stabilizes blood lipids and antioxidants, which is very beneficial to people with high blood pressure, hyperlipidemia, and poor glucose tolerance.
The point is, this breakfast won't make you want to snooze all morning, and it won't leave you sleepy and hungry after eating. Because it releases stable energy and has little blood sugar fluctuations, for the brain, this is the key to "stabilizing the field". At the beginning of the day, it is stable, and it is not easy to mess up.
Eat more plant-based protein
When it comes to protein in breakfast, many people focus on eggs, milk, and ham sausages, but ignore the power of plant proteins such as beans, nuts, and quinoa.
Plant protein is different from animal protein in that its metabolic process is much less taxing on the kidneys, and it is rich in a variety of beneficial phytosterols and dietary fiber, which are helpful for cholesterol regulation, cell repair and anti-inflammatory response.
If you can use plant protein as the main source for breakfast, it will not only make the nutrition balanced, but also avoid the inflammatory reaction caused by excessive saturated fatty acid intake.
There is a young girl who relies on overtime to maintain the rhythm of life, in the past, breakfast was always a cup of milk tea with egg cakes, but after changing to soy milk + nuts + sweet potato puree, her stomach is no longer bloated, and there are fewer acne on her face.
The benefits of plant protein are not only "light burden", but also the concomitant nutrients it is rich in, such as soy isoflavones, phytosterols, etc., which have a protective effect on the hormone balance of women and are also beneficial to the prostate in men.
Studies have shown that a daily intake of about 25 grams of high-quality plant protein (such as tofu, soy milk, and nuts) can effectively reduce cholesterol levels, improve liver metabolism, and help improve insulin sensitivity.
Moreover, most of these plant protein ingredients have a low glycemic index, and with a little rough grain and multigrain powder, blood sugar is not easy to rise suddenly. It is especially suitable for those who have a bad stomach, high blood sugar, fear of gaining weight, and poor liver function.
You don't eat meat, but you can also build your body to strength, all thanks to these "smart ways to eat" to support your day little by little.
Resistant starch package
Many people think that eating coarse grains for breakfast is good, but in fact, eating the wrong coarse grains is not only not good, but also prone to diarrhea, stomach bloating, and blood sugar soaring.
The point is that you have to eat "resistant starch" - this special structure of starch is not absorbed by the small intestine, but enters the large intestine to ferment, playing the role of "semi-fiber".
Not only can it nourish the intestinal flora, but it can also reduce sugar absorption, delay energy release, and it is this kind of food that really plays a role in regulating metabolism, rather than all coarse grains.
There is a middle-aged man who works in the office, and he used to eat oatmeal for breakfast every day, but he was hungry and sick to his stomach after eating. Later, it was changed to brown rice + cold potato chips that were cooled the night before, and the feeling of satiety became stronger and the stomach was comfortable.
You have to know that resistant starch is not obtained by "eating raw", but by the structural change of food after it has cooled.
For example, potatoes, sweet potatoes, quinoa, brown rice and other foods are cooked and refrigerated for a few hours, and then heated, the starch in them is transformed into resistant starch, which can effectively avoid a rapid rise in blood sugar, and ferment in the colon to produce butyrate, which helps the intestinal barrier repair and reduces inflammation.
Moreover, the higher the intake of resistant starch, the more stable the bile acid metabolism, which is beneficial to cholesterol and blood lipid regulation, and is especially friendly to people with prediabetes.
Changing breakfast from "hot rice + pickles" to "cold rice + low-temperature vegetable puree" sounds shabby, but you don't know it, it plays the role of a doctor in your gut.
Probiotic + polysaccharide combination
Some people feel that they are "healthy" when they drink a cup of yogurt for breakfast, but the body is not so easy to coax. Probiotics are really important, but you have to know that bacteria need to eat to live.
If you pour yogurt into it, you send it into the intestines, but if you don't give it fiber and polysaccharides, it will starve to death when it goes in, and the effort will be in vain.
Therefore, in order for the fungus to really take root, it must be paired with "prebiotics" - that is, polysaccharides and soluble dietary fiber, such as onions, bananas, inulin, konjac.
There is a young boy who always likes to drink lactic acid bacteria drinks for breakfast, and the intestinal problems have not been alleviated, and the doctor asked him to have some konjac flour and corn paste for breakfast.
Probiotics and prebiotics are a pair of "golden partners" in the gut. If you only replenish the bacteria and do not feed them, the flora will not survive; Eating only fiber does not replenish bacteria, and there is no stable colonization effect.
A review pointed out that regular dietary intake of prebiotics and oligosaccharides can improve intestinal mucosal immunity, reduce the level of systemic inflammation, and significantly improve metabolic syndrome.
Adding a little fructooligosaccharide powder, mixed nut powder or oats with fruit puree for breakfast is very simple, but it plays a big role in the "ecological construction" of your gut.
Once the microflora is stabilized, there is less inflammation in the body, the metabolism is balanced, the immunity is strong, and even allergic reactions and mental state will slowly improve.
Breakfast is not just a mouthful, nor is it a quick meal. You have to think of it as an "early train" for your body, and if you choose the right one, it can help you not cheat for a day and get sick less for a year. Every breakfast is laying the foundation for your immune system, your metabolic system.
The above content is for reference only, if you feel unwell, please consult a professional doctor in time
What are your thoughts on the choice of breakfast? Welcome to discuss in the comment area!
Resources:
[1] Liu Liu, Lu Caixia. Teach you how to eat breakfast[J].Health for All,2025,(04)
:22-23.DOI:10.20252/j.cnki.rrjk.2025.04.010.