After a night of fasting, the body is in urgent need of nutritional supplements to maintain energy supply throughout the morning to ensure normal life, study and work. If you don't eat breakfast for a long time, your nutrition will naturally fail to keep up, which is undoubtedly an overdraft for your health.
Recently, the Journal of the American Heart Association (JACC) published a prospective study: skipping breakfast is significantly related to the increased risk of cardiovascular and cerebrovascular deaths, especially those related to stroke.
Dr. Wei Bao, the author of the study and an associate professor of epidemiology at the University of Iowa, said: skipping breakfast will increase blood pressure, change appetite, and lead to harmful changes in blood lipid levels, thus increasing the possibility of cardiovascular diseases.
In response to this research, during the 13th Oriental Cardiology Congress (0CC), Shanghai Medical Association hosted a "Healthy Heart Breakfast" activity, and many cardiovascular experts shared their opinions for your reference.
Some people say that breakfast is the first expectation in a day, but with the accelerated pace of life, our expectations for breakfast are getting less and less. In order to be in a hurry, most people either make do with two meals or have two lunches.
Skipping breakfast may lead to the risk of obesity, diabetes, hyperlipidemia and other diseases. We should popularize the importance of breakfast to the public and improve the level of cardiovascular disease prevention in China.
At the same time, I also remind everyone: no matter what work, no matter how busy, don't forget to eat breakfast.
"As the saying goes, breakfast should be eaten like an emperor, lunch like a commoner, and dinner like a beggar."
Why do you value breakfast so much? Because for most people, this meal is about ten hours away from the last meal and needs more energy.
Fasting for a long time will lead to an increase in blood pressure in the morning, while skipping breakfast all the year round will lead to the disorder of related hormones, which is more likely to overeat and obesity, and will also cause fluctuations in blood lipid levels.
Related studies have found that eating breakfast helps to lower blood pressure, thus preventing various cardiovascular events such as blood vessel blockage.
Seeing this, people who eat breakfast laugh, while people who don't eat breakfast panic, but they immediately make excuses: how can they have time to eat breakfast when they are in such a hurry to go to work and get up so hard every day?
In fact, it is not difficult to eat a soulful breakfast seriously, just pay attention to three aspects.
(1) Ensure the intake of the three substances.
① Carbohydrate
The main food sources of carbohydrates are cereals (such as rice, wheat, corn, barley, oats and sorghum), fruits and vegetables.
You can have porridge, noodles or steamed bread rolls for breakfast. You must have them and ensure a certain number.
② protein.
The main sources of protein are eggs, milk and bean products. It is best to drink milk while it is hot.
③ vegetables
Vegetables can supplement dietary fiber and vitamins. You can choose vegetable types according to your own preferences, and the cooking methods are mainly fried and boiled.
(2) Food not suitable for breakfast
Meat: The digestive system just "recovered" in the morning. Although meat can provide protein, it will increase the digestive load of gastrointestinal tract, which is not conducive to the recovery of human function.
Vegetable salad: Vegetables are good, but breakfast should be warm, and don't eat too much salad dressing.
Pickled vegetables and fried foods: pickles are eaten as "condiments" in small quantities; Fried foods such as fried dough sticks and oil cakes are rich in fat and should not be eaten every day.
(3) Timing and quantification
After a night's rest, it takes a process for the gastrointestinal tract to change from "dormancy" to active state. Eating breakfast regularly for a long time and forming habits are conducive to the transformation of functional state.
In addition, breakfast should not be eaten too much, so as not to increase the digestive pressure of the gastrointestinal tract. You can eat some fruits, yogurt and so on. As a supplementary meal between breakfast and lunch.
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