In fact, eating breakfast also has prime time, which not only satisfies the appetite, but also helps the body to store energy.
Life Times invited experts to tell you when you have a better appetite for breakfast, and recommended 8 breakfast combinations for different groups of people.
Interviewed experts
Yu Kang, Chief Physician of Clinical Nutrition Department of Peking Union Medical College Hospital
Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, China Agricultural University.
Xu Jing, Senior Nutrition Lecturer of China Nutrition Alliance.
When people sleep, most organs have a rest, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract after dinner, and gradually enter a state of rest in the early morning. If you eat breakfast too early, it will interfere with the rest of the stomach and disrupt the normal peristalsis rhythm of the stomach.
In the morning, the spleen of the human body is sleepy and sluggish, which often makes people lose their appetite, especially the elderly. Yu Kang suggested that breakfast should be arranged at 7-8 o'clock and eaten at around 7: 20, when people have the strongest appetite.
For example, getting up around 7 o'clock and having breakfast after 20 to 30 minutes is the best. Xu Jing reminded that if you get up late, you should also have breakfast, but at this time you need to decide what to eat according to how long it is before lunch.
The energy intake of breakfast should account for 25%~30% of the total energy of the whole day, and it is generally enough to eat 70% full. In addition to replenishing energy to the stomach, it also has the following benefits:
Protect the digestive system
When I sleep at night, although I have a rest, my digestive system is still working. The gastrointestinal tract "wakes up" at around 7 am, secreting gastric acid and digestive enzymes. If you don't eat breakfast to neutralize these substances, it will damage the gastrointestinal mucosa.
In addition, bile will stay in the gallbladder for a long time, and crystals such as cholesterol will precipitate more, which is easy to form gallstones. Eating breakfast can avoid digestive system dysfunction.
Help lose weight
In many people's minds, breakfast should not be eaten during weight loss, otherwise it will increase the difficulty of weight loss. However, many studies show that skipping breakfast is more likely to make you obese. This is because if you don't eat breakfast, your hunger will increase greatly at lunch, and you will often eat more, leading to an increase in total energy.
Improve mood
A study by the University of Tokyo in Japan shows that breakfast will affect mental health, and people who have no time or are not used to eating breakfast are more likely to have negative emotions such as anxiety and depression.
When people don't eat breakfast, there is not enough carbohydrate supply in their bodies, which can lead to a drop in blood sugar and an increase in adrenaline and cortisol levels, thus causing anxiety and depression. After breakfast, carbohydrates are converted into glucose, cortisol levels drop, and emotions will be calmed down.
Stable blood sugar
If you don't eat breakfast on an empty stomach, your body's insulin level is high, which means that you feel hungry easily. You have to make up the calories you lack for breakfast at lunch and dinner. It's easy to eat too much, resulting in two big blood sugar peaks in one day, which will affect the insulin regulation throughout the day.
The plan of the day lies in the morning, and a perfect breakfast can make your body full of strength. It is recommended to avoid these wrong ways of eating:
Breakfast snacks
Malnutrition or obesity
Many students and white-collar workers have no time to have breakfast in the morning, so they will go to convenience stores to buy several packs of snacks to satisfy their hunger. Although this way of eating saves time, it hurts the stomach.
Most snacks are high in sugar, which will cause malnutrition or obesity. Eating while walking is not conducive to digestion and absorption. If time is really tight, you can choose nut snacks with milk and soybean milk to supplement energy and ensure nutritional intake.
Leftover food from breakfast
Severe nutrient loss
Many old people don't want to throw away the leftovers, and the next day they are hot for breakfast. It is not impossible to do so, but we should pay attention to "no meat left"
Meat vegetables such as meatballs are better than vegetables, because vegetables lose nutrients seriously after repeated heating, while protein and minerals in animal foods are not easy to lose.
If you want to eat leftovers for breakfast, add an extra glass of milk or fresh vegetables to supplement your nutrition.
Eat only milk and eggs.
Insufficient satiety
Milk and eggs are important components of a nutritious breakfast, but they are not a complete breakfast. Milk and eggs can't provide necessary carbohydrates for human body, and they will feel hungry soon after eating, which indirectly affects people's work and study efficiency, especially children.
While eating milk and eggs, you should supplement energy with staple foods such as porridge and steamed bread, and it is best to add another vegetable to make the nutrition more balanced.
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Not easy to digest
Some people eat a lot of high-protein, high-calorie and high-fat foods, such as cheese, hamburgers and fried foods, in order to enrich their breakfast. These too "nutritious" breakfasts will only increase the burden on the stomach and do harm to the body.
Eating fried dough sticks and drinking soybean milk is the "standard" for many people's breakfast. During the high-temperature frying of fritters, the nutrients are destroyed and carcinogens are produced, which is harmful to human health. If it is used for a long time, the residual oil will do more harm to the body.
It is recommended to choose soybean milk without sugar. If you eat too much oil for breakfast, you should avoid fried food for lunch and dinner.
A healthy and qualified breakfast should include at least three kinds of food: cereal, animal food, fruits and vegetables. Different people should eat breakfast according to their physical needs:
1, office workers
In the morning, a bowl of noodles in soup (preferably noodles with beans), eggs 1 piece, green leafy vegetables 150g, a little sauce beef or dried bean curd, raisins 1 stick (15g).
Recommended reason
Eggs, beef sauce and dried bean curd are all good sources of protein, which can inhibit postprandial blood glucose response. Green leafy vegetables can supplement potassium, magnesium and vitamin C. For people who are lactose intolerant, adding green leafy vegetables instead of dairy products can get a lot of calcium. Eating raisins in the morning can supplement dietary fiber, potassium and carbohydrates to prevent hunger before noon.
This breakfast has comprehensive nutrition supply, slow digestion and good hunger tolerance, and is suitable for office workers who travel green and have a certain amount of exercise, such as riding a bike for more than 40 minutes and commuting by subway. As long as it is slightly reduced, it is also suitable for middle-aged and elderly people.
2. Fitness enthusiasts
Whole-wheat sandwich (whole-wheat steamed bread or bread is baked until fragrant, fried eggs with tea seed oil, 1 slice of low-fat cheese and some cucumber slices), half bowl of eggs mixed with spinach (eggs are boiled and chopped, blanched spinach is chopped, mixed together, and then seasoned with a little sesame oil and salt), 1 cup of milk.
Recommended reason
If the purpose of fitness is to increase muscles, eggs, milk and cheese are all better choices.
Research shows that nitrate and flavonoids in green leafy vegetables are beneficial to promote athletes' blood circulation, so sports enthusiasts can eat green leafy vegetables in the morning to make the exercise effect better. The combination of vegetables and protein whole grain food is beneficial to keep blood sugar stable.
Women over 3.30 years old
Soymilk oatmeal, cooked sesame 1, peeled jujube 1, yogurt 1.
Recommended reason
Women of this age should not only supplement calcium and various nutrients, but also control calories and maintain a standard weight. Yogurt and sesame can provide calcium. Oats and sesame seeds are rich in dietary fiber, which can promote gastrointestinal peristalsis and facilitate defecation. Oats can lower cholesterol and stabilize blood sugar, and sesame seeds can also supplement various trace elements and vitamin E needed by human body.
In addition, for menopausal women, soybean milk can not only prevent cardiovascular and cerebrovascular diseases, but also relieve menopausal discomfort and reduce bone loss caused by estrogen decline.
4. People who are losing weight
Add a small amount of green leafy noodles, shredded mushrooms, thousand pieces of tofu, soybean sprouts, 1 egg, add 1 teaspoon of sesame oil and cook into noodle soup, with 1 peach or apple.
Recommended reason
One of the dietary characteristics of people who lose weight is to increase the intake of dietary fiber, ensure the intake of protein and reduce the intake of carbohydrates.
In this noodle soup, the key is to add more filamentous side dishes instead of less noodles, which not only has the taste of noodles, but also has enough satiety and absorbs more dietary fiber, which is beneficial to lose weight.
5. vegetarians
Stir-fried rice with miscellaneous grains, rice cooked with barley, oats, millet, brown rice and other ingredients the night before, stir-fried with diced carrots, mushrooms, peas and dried tofu, mixed with fried sesame or peanuts before eating, and served with a cup of soybean milk with protein powder.
Recommended reason
For vegetarians, it is very difficult to maintain a balanced nutrition, and it is necessary to take enough protein. Oats, peas, nuts and bean products with high content of protein are added to coarse cereals rice as the source of protein. Dietary fiber, B vitamins and various trace elements are all available, which is suitable for vegetarians to try.
6. People who don't have time to eat breakfast
Instant oatmeal or cornflakes, a bottle of milk, some dates, 20 grams of nuts, such as hazelnuts, an orange or an apple.
Recommended reason
For such people, the most important thing about diet is portability. Because the meal time is not fixed enough, it is very important to prepare food that can be eaten at any time.
The above foods not only ensure the balanced intake of staple food, drinks, fruits and nuts, but also ensure the characteristics of natural ingredients and less processing as much as possible.
7. Patients with irritable bowel syndrome
Miscellaneous grains paste (baked millet, oats, dried yam and other miscellaneous grains are ground into powder and washed into paste for eating), with egg custard, live bacteria yogurt and steamed apples.
Recommended reason
The biggest principle of irritable bowel diet is to reduce gastrointestinal irritation and facilitate digestion and absorption. Miscellaneous grains sauce is nutritious and easy to absorb.
Egg soup is less irritating to the stomach than boiled eggs. It is also safest to eat fruits and vegetables after steaming, so as to avoid the stimulation of the stomach by raw and cold food. Refrigerated yogurt should be stored at room temperature for a period of time, and it is better to drink it when the temperature is suitable.
8. Nursing mothers
Two meters of fried rice (rice, millet, shrimp, peas and eggs are all fried), a small cold dish, half an apple, 1 cup of almond and sesame soybean milk in the morning, 1 cup of yogurt in the morning.
Recommended reason
While nursing mothers are busy, they should also ensure nutrition, especially pay attention to protein and calcium supplementation to ensure the sufficiency and nutrition of breast milk.
Milk, yogurt or goat milk are the first choice for mothers to supplement calcium. Nuts are good for zinc supplementation. Millet is rich in trace elements such as B vitamins, which can improve the quality of milk and promote the nutritional balance of infants. Therefore, mothers who are very suitable for lactation often eat rice.