Strawberry toast, chocolate toast, red bean bread, pineapple bread, souffle bread ... These sweet breads are very popular in Taiwan Province Province, and jam toast is also a common breakfast for students and office workers, which contains a lot of sugar; Even salty bread, seasoning often contains a lot of refined sugar and even a variety of artificial additives. Moreover, this kind of bread belongs to fine starch, which is easy to raise blood sugar in a short time.
Hyperglycemia causes blood sugar fluctuation, listlessness and lethargy.
So, what's wrong with eating a lot of sugar? First, high-sugar foods easily affect blood sugar fluctuations, making people sleepy. If you eat a loaf of bread and drink a cup of milk tea with sugar at 9 o'clock in the company, you may feel good when you are full, but you will start to feel sleepy around 10.
In addition to mental fatigue, people are often in a state of unstable blood sugar, which will easily lead to imbalance of insulin secretion for a long time, which may lead to chronic inflammation of the body and have many adverse effects on health.
Refined sugar has no nutrition, and the more you eat, the more tired you get.
Moreover, these breakfasts with high sugar content are often made of a lot of refined sugar such as white sugar and fructose syrup. Although it can provide calories, it has almost no nutrients needed by the human body, and it is an "empty calorie" food.
Breakfast is the key if you want to be in good spirits in the morning. Only by ingesting enough carbohydrates (the best source is non-refined staple food), protein and other nutrients can we supply energy to the brain, stabilize blood sugar, and naturally feel better. If you only eat breakfast rich in exquisite sugar, be careful to eat more and more tired!
Drinking sugary drinks every day will greatly increase visceral fat.
In addition, the American study found that compared with people who don't drink sugary drinks at all, people who drink sugary drinks or sparkling drinks every day increased their visceral fat by 30% during the six-year study. Excessive visceral fat can easily increase the risk of chronic diseases such as heart disease and type 2 diabetes.
Seeing this, I believe everyone has discovered the disadvantages of eating high-sugar breakfast! So what exactly do you want to eat? According to May Simpkin, a nutrition expert reported in the Daily Mail, the following three breakfasts can make you energetic and perform well at work!
1. Eggs: scrambled eggs, boiled eggs and poached eggs are all good eggs!
As mentioned earlier, it is very important to supplement protein for breakfast, which can not only provide the nutrients needed by the body, but also stabilize blood sugar, maintain a good mental state and increase satiety. Eggs are rich in protein, which is a high-cost protein easily absorbed and utilized by human body. Eggs are also rich in lecithin, lutein, zeaxanthin and other nutrients. Lecithin helps to metabolize blood lipids and cholesterol, and lutein and zeaxanthin can protect eyes.
There are many ways to eat eggs, whether scrambled eggs, fried eggs, roasted eggs, poached eggs or boiled eggs are great! If you eat scrambled eggs or fried eggs, you might as well add vegetables to cook together, such as spinach, mushrooms, tomatoes, colored peppers, onions and so on. Colorful colors can increase appetite and supplement more nutrition.
For people who are afraid of obesity, remember to control the amount of cooking oil when frying and scrambled eggs, or eat lightly boiled eggs instead. I also want to remind you that the bird flu epidemic has been relatively tense recently. It is suggested that eggs must be thoroughly cooked when eating, and avoid eating half-cooked and undercooked eggs, such as preserved eggs, boiled eggs, ohmic eggs, raw yolk dipped in sauce, etc.
2. Oatmeal: Natural oatmeal is the first choice, and oatmeal overnight is also delicious!
The main energy source of the brain is glucose, that is to say, remember to eat enough carbohydrates in the morning to provide enough nutrition for the brain, so that you will be full of energy and energetic! There are many choices for staple foods rich in carbohydrates. It is recommended to choose non-refined staple foods, such as oats.
It should be noted that although some cereals are convenient to eat, they are all made of wheat flour and other raw materials, instead of drying oats directly. There are few nutrients and dietary fiber, and many artificial additives are often added, such as creamer, pigment, perfume and refined sugar. It is harmful to health for a long time.
In addition, there are some comprehensive grains, which may be fried with dried fruits, cornflakes, etc. and sprinkled with powdered sugar, which will not only increase calories and sugar, but also be a burden to the body.
So remember to look at the ingredients clearly when choosing cereal, or add fresh fruit yourself. If you are afraid of being too late in the morning, you might as well make "overnight oats" the night before, pour 1 cup of oats, half a cup of sugar-free yogurt, 1 cup of milk, 1 spoon of chia seeds and 1 apple (ground or diced) into containers such as glass jars, cover them and put them in the refrigerator for a whole night.
There are tender scrambled eggs, delicious cereal and a low-sugar breakfast, which can protect the intestines in addition to nutrition!
3. Yogurt: Choose sugar-free yogurt carefully, and add natural sweetness to the fruit.
Yogurt is rich in protein, calcium and probiotics. It tastes smooth and delicious, so it is very suitable for breakfast. However, in order to balance the sour taste of yogurt, most yogurt sold in the market will add refined sugar. Even yogurt products advertised as "original flavor" usually contain refined sugar, and "original flavor" generally means that flavors such as strawberries and blueberries are not added.
Therefore, when buying yogurt, be sure to polish your eyes. It is recommended to choose products with little or no sugar and without artificial additives (spices, pigments, etc.). ), which is healthier! If you don't like to eat yogurt alone, you can eat natural sweetness and increase the intake of dietary fiber as long as you mix it with fresh fruits, such as strawberry slices, bananas, apple slices, blueberries and small tomatoes.
If you like crispy taste, you can add a little crushed nuts such as walnuts, walnuts and almonds, or seeds such as pumpkin seeds and chia seeds.
Whole wheat toast with sugar milk tea and white bread with sugar-free fresh milk tea.
So, the bread and milk tea mentioned at the beginning are really completely inedible? In fact, if exquisite white toast and white bread can be replaced with whole wheat toast, whole wheat bread and miscellaneous grain bread without high sugar content, and then sugar-containing milk tea can be replaced with sugar-free fresh milk tea, it will not be so sleepy! However, it is recommended to add a boiled egg and a portion of fruit, which is more balanced and healthier!
Oats are nutritious overnight, and fresh fruits and nuts can be added when you eat them in the morning. Boiled eggs are very suitable for breakfast. It is suggested to mix fried eggs and scrambled eggs with vegetables to increase the intake of dietary fiber. It is recommended to choose sugar-free products without artificial additives when eating yogurt, and enjoy them with fresh fruits. Many office workers feel that they often buy some bread and milk tea with high sugar content for breakfast, which may make them less energetic.