For white-collar office workers, who are often short on time and don't have time to prepare a nutritious breakfast, they usually just eat something random, thinking that eating anything is fine. In reality, you should pay attention to these foods, which are the worst for breakfast. Office workers should avoid 4 types of breakfast.
1. Excessively cold fruit and vegetable juices
Many people like to drink fruit and vegetable juice in the morning. Although it can provide direct nutrition from fruits and vegetables and clear waste from the body, everyone overlooks the most crucial point: the human body always prefers a warm environment. When the body is warm, microcirculation is normal, and the transport of oxygen, nutrients, and waste is smooth. Therefore, when eating breakfast, never drink fruit and vegetable juice, iced coffee, iced juice, iced black tea, mung bean soup, iced milk, etc., first. In the short term, you may not feel any discomfort, but in fact, it will gradually weaken your body.
2. Too spicy food
For the same reason, the stomach in the morning should try to avoid stimulation. Overly spicy food is obviously damaging to the stomach, which is definitely a big taboo for breakfast.
3. Unheated leftover food
It's common to see some office workers, in a hurry, grab the leftover food from the night before to make do with a couple of bites. This is a very bad situation. After being stored overnight, leftover food undergoes some microbial changes that lead to the growth of harmful bacteria, easily causing "illness to enter through the mouth."
4. Cooked deli meats for breakfast
This is obviously consistent with the principle mentioned above. 90% of cooked foods need to be heated before eating, also to prevent the growth of bacteria. Additionally, try to eat cooked foods you have prepared yourself, because even if those bought from the market taste great, it's hard to guarantee their freshness.
Recommended Nutritious Breakfasts
1. Breakfast Shop Group
Many workers stop by a breakfast shop on their way to work to buy a hamburger and a milk tea, and their breakfast from Monday to Friday is almost always this same set.
Nutritionists unanimously agree: The hamburger meat used in breakfast shops or Western fast-food restaurants has a high fat content and is not suitable for office workers to eat often. Milk tea also absolutely cannot replace milk, because it contains very little milk and is loaded with sugar.
Suggestions
Ask the vendor not to add salad dressing or to add it sparingly to reduce fat intake. You need to eat 3 servings of vegetables (about half a jin) per day. Since this type of breakfast has little vegetable, you should supplement more at lunch and dinner. However, it's best to drink tea or coffee two hours before or after a meal, otherwise it will affect the body's absorption of iron, so try not to drink it with your meal. This type of breakfast is high in fat, and it's not advisable to eat it more than three times a week.
2. Shaobing and YouTiao Group
Shaobing (sesame seed cakes), you tiao (fried dough sticks), dan bing (egg cakes), radish cakes, and pan-fried dumplings sold at soy milk shops all have the problem of being high in fat. However, for visible oily foods like you tiao and dan bing, people are aware when they eat them. But many people are often tricked by shaobing, thinking that since it's baked and doesn't have a greasy surface, its calories and fat content must be lower.
The reason shaobing is so fragrant and crispy is because a lot of oil is added during its preparation. One shaobing has about 230 to 250 calories, with 5% of the calories coming from fat. Plus, soy milk is also a medium-fat food, so the combined fat content of this meal is really high.
As for the calorie and fat content of rice balls, it's even more shocking. The main problem is the ingredients inside, like you tiao and meat floss, which are also high in fat. A medium-sized rice ball has over 550 calories, with about 47% of the calories coming from fat. If you pair it with a cup of soy milk or milk, the total calories exceed 700, making it more suitable for heavy manual laborers to eat occasionally.
Suggestions
This type of breakfast is high in calories and fat, so it's best to eat it infrequently, no more than once a week. Moreover, the lunch and dinner on that day must be as light as possible, without eating any fried, stir-fried, or deep-fried foods. This breakfast lacks vegetables, so you need to supplement more in the other two meals. As for fruit, it depends on personal habit; you can eat one serving, or not eat it in the morning and have one serving each at noon and in the afternoon. Also, pay attention to the time you eat breakfast!
3. Bread and Milk Group
Many people often eat pineapple bread, red bean bread, or cream bread for breakfast, and drink a bottle of milk, sometimes with coffee. Because it's convenient and requires little effort, many families use this pattern for their breakfast. Filled breads may taste delicious, but nutritionists believe that regardless of whether they are savory or sweet, they contain a lot of fat and sugar, and are highly processed, so they are not suitable as breakfast. One disadvantage of a breakfast high in sugar is that it causes your blood sugar to rise quickly and then fall sharply, and it can fall too low. Therefore, your energy might start to decline before 10 AM.
Suggestions
For children over two and adults, you can drink low-fat or skim milk to reduce the total daily fat intake. Filled breads are high in calories and fat, so don't eat them often. If you want something sweet, consider spreading one teaspoon of jam on toast. Also, it's recommended to vary the spreads you use on toast to avoid accumulating trans fatty acids (from butter daily), aflatoxins (from peanut butter daily), or sugar (from jam daily), and use less of them.
If you have time, prepare some lettuce, tomatoes, or cucumbers to go with it for a more balanced nutrition.
4. Congee and Pickles Group
The congee and pickles group is mostly made up of the elderly. Compared to other breakfasts, this type is not too high in fat. However, nutritionists believe that the pickles and fermented tofu served with congee have low nutritional value and are too salty, with a high sodium content. Additionally, processed foods may contain preservatives, and eating them often can harm the liver and kidneys. Nutritionists also point out that some elderly people or vegetarians only eat congee with pickles and fermented tofu, which lacks protein and is not an ideal way to eat.
Suggestions
A bowl of slightly thick congee is only about half the amount of a bowl of dry rice, so it's recommended to eat 2 to 3 bowls for a meal, otherwise you'll likely feel hungry before noon. When eating congee, you can pair it with a poached egg or a serving of lean meat. For vegetarians, choose a piece of tofu, dried tofu, or vegetarian chicken to get protein. As for fermented tofu and pickles, try to eat as little as possible. Also, add a plate of stir-fried greens, and this breakfast becomes very nutritionally balanced. Moreover, the potassium in vegetables helps the body expel sodium.