Always find it hard to get out of bed in the morning? Is making breakfast a hassle? Is eating breakfast an even bigger hassle?... No matter how strange or reasonable your excuses are, you can't deny that the bad habit of skipping breakfast is eroding your health! Skipping breakfast not only deprives you of the energy for work and study in the morning, but it can also affect your mood, and worst of all, it can harm your internal organs!
What's so bad about skipping breakfast?
Skipping breakfast can easily lead to gallbladder polyps: Not eating breakfast or eating it too late can obstruct bile excretion, potentially increasing the risk of developing cholesterol-based gallbladder polyps.
Skipping breakfast can easily lead to male erectile dysfunction: German research has found that men who skip breakfast are prone to sexual dysfunction, such as erectile dysfunction and premature ejaculation, and may also develop chronic diseases.
Skipping breakfast can easily lead to fatty liver: If you don't eat in the morning to replenish liver glycogen in time, fat will take the place of glycogen, and over time, this can lead to fatty liver.
Men who skip breakfast are prone to irritability: Many urban professionals today don't have the habit of eating breakfast. Research has shown that men who skip breakfast are more likely to become irritable.
How should you eat breakfast? An ideal breakfast should have 4 types of nutrients.
As the first meal of the day, breakfast is crucial for dietary nutrient intake, health status, and work and study efficiency. According to the "Dietary Guidelines for Chinese Residents", a nutritionally adequate breakfast generally includes four types of food: grains, animal-based foods (meat, eggs), dairy and dairy products, and vegetables and fruits. If it includes only three of these categories, the breakfast is quite nutritious. If it contains two or fewer, it indicates that the breakfast is nutritionally inadequate.
It is best to eat breakfast about half an hour after waking up. The energy for an adult's breakfast should be around 700 calories, with about 100 grams of grains, which can be steamed bread, bread, cereal, noodles, or congee; a moderate amount of high-quality protein foods, such as milk, eggs, or soy products; plus 100 grams of fresh vegetables and 100 grams of fruit.
Principles for a Nutritious Breakfast Combination
Basic requirements: A balance of staple and non-staple foods, a mix of dry and wet dishes, and a combination of meat and vegetables.
A healthy breakfast must contain a variety of nutrients such as carbohydrates, protein, and vitamins. When planning your breakfast, you can make reasonable combinations based on the different properties of these nutrients.
The 4 Nutrients in Breakfast and Their Functions
Grains: Such as bread, buns, bran, corn bran, and various rice and flour products, congee, etc. They are rich in starch, small amounts of vitamin B, and plant-based protein, mainly providing energy.
Vegetables and Fruits: Such as fruits and vegetables. They contain fiber, vitamins A and C, and minerals, which can boost the body's resistance and prevent constipation.
Meat and Eggs: Such as ham, cured meat, sausage, eggs, and various meat-filled pastries. They contain protein, iron, minerals, and vitamins A and D, which help maintain the body's metabolism and provide substances needed for growth and cell repair.
Dairy and Calcium: Fresh milk, skim milk, yogurt, cheese, nuts (almonds, walnuts), etc. They are rich in protein, calcium, phosphorus, and vitamin B2, which help keep bones and teeth healthy.
Foods Suitable for Breakfast:
Foods rich in high-quality protein: Eggs, milk, sausage, soy milk, etc.
Foods rich in vitamin C: Fruit juice, vegetables, fruits, etc.
Carbohydrate-rich staple foods: Bread, steamed buns, twisted rolls, etc.
Liquid foods rich in water: Rice porridge, milk, soy milk, fruit juice, etc.
Appetizing foods that increase appetite: Fruit juice, tomato juice, pickles, etc.