Introduction: As the saying goes, "The whole day's work depends on a good start in the morning." Yet, many people would rather spend time in bed or meticulously groom themselves than take 20 minutes to have a proper breakfast.
A recent survey on breakfast nutrition by a certain health website revealed several common problems among the population: skipping breakfast, eating breakfast too quickly, having an unbalanced breakfast, and consuming unhygienic breakfasts. If this crucial first meal is skipped or eaten poorly, it's like not putting enough "fuel" into the body's "machine" at the start of the day, causing it to run on empty and leading to fatigue. Ross Taylor, a renowned British clinical psychologist, points out that the quality of breakfast not only affects a person's decision-making and cognitive abilities throughout the day but can also lead to a series of health issues such as gastritis, obesity, and gallstones. A study by the University of Erlangen in Germany shows that people who do not pay attention to eating breakfast may have their lifespan shortened by an average of 2.5 years.
Skipping Breakfast Leads to "Highs"
The survey found that 38.54% of people do not eat breakfast every day, and 4.16% never eat it at all. A study by Imperial College London found that skipping breakfast causes the brain to release signals craving high-calorie foods, significantly increasing the likelihood of consuming "junk food" at lunch and dinner. In the long run, this can lead to obesity, high blood pressure, high cholesterol, and diabetes. Research from Harvard University also confirms that this habit increases the risk of heart disease by 27%.
Ma Guosheng, Deputy Director of the National Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention, emphasized that eating breakfast daily is a healthy lifestyle advocated by the World Health Organization. Lack of time, lack of appetite, or weight control are not valid excuses. A dedicated time for breakfast should be set aside to cultivate the habit, and the guidance and influence from parents and family members are crucial.
Eating Breakfast Too Quickly Increases Cancer Risk
In the survey, 60.42% of people finished their breakfast in under 10 minutes, and 9.38% in under 5 minutes. Ma Guosheng pointed out that the most direct consequence of wolfing down food is indigestion. Research from the Medical University of South Carolina in the U.S. indicates that insufficient chewing increases the burden on the digestive system, greatly raising the risk of gastroesophageal reflux. Dr. Kōki Yoneyama, a Japanese neurologist, said that eating too quickly fails to stimulate brain nerve activity, making a person less sharp. A study by Osaka University in Japan also found that eating too quickly doubles the risk of obesity. Moreover, many people eat food that is too hot in a hurry, and long-term consumption of very hot food may induce cancer. An increasing number of studies show a strong link between excessively hot food and various digestive tract diseases, including esophageal cancer.
Ma Guosheng suggests that breakfast should ideally be consumed between 6:30 AM and 8:30 AM, taking 15 to 20 minutes to eat at home to develop a healthy and regular routine. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering at China Agricultural University, suggests preparing semi-finished foods the night before. While heating up soup and rice in the morning, you can wash up and tidy up to make time for breakfast.
An Unbalanced Breakfast Slows Your Reaction Time
Breakfast should not only be eaten but should also be nutritious. However, the survey found that people generally do not pay enough attention to the nutritional balance of their breakfast, and their choices are often monotonous. Ma Guosheng said that a poor-quality breakfast leads to relatively low blood sugar levels, failing to provide the brain with sufficient energy in a timely manner. This can cause palpitations, fatigue, and lack of concentration, significantly reducing work and study efficiency. Dr. James Boulch from the Indiana University School of Medicine in the U.S. pointed out that a monotonous diet can lead to a deficiency of essential vitamins and minerals in the body, and can even severely impede blood circulation. A study from Virginia Commonwealth University in the U.S. showed that the more substantial the breakfast, the better the control of blood sugar and blood lipids, and the more significant the weight loss effect.
P> "The energy consumed at breakfast should account for 25% to 30% of the total daily energy intake," Fan Zhihong suggests. A high-quality, nutritionally balanced breakfast should follow the "four haves and two don'ts": have starchy staples; have protein-rich dairy, eggs, or legumes; have fruits and vegetables; have a spoonful of nuts; don't have fried foods; and don't have grilled or smoked products.Poor Dining Environment, Major Safety Hazards
The survey found that 57.29% of people often eat breakfast out. Among them, 14.58% buy breakfast from roadside stalls and eat while walking, 17.71% eat in school or company cafeterias, and 25% buy breakfast and eat it hastily at school or the office, all of which present significant safety hazards. Eating while walking provides an opportunity for "illness to enter through the mouth" and can also make the stomach uncomfortable, affecting its normal digestion and eventually leading to gastritis or even gastric ptosis. Eating on a bus is also unsafe; research has found that there are 380 bacterial colonies per 10 square centimeters on bus handrails, including pathogenic bacteria like E. coli and Salmonella. Eating on a moving vehicle can also lead to accidents like choking or biting the tongue during sudden acceleration or braking. Many people also eat while working, shoveling in a few bites haphazardly. A study by the University of Bristol in the U.K. points out that such distracted eating behaviors can cause indigestion and increase the risk of obesity.
Breakfast bought from the street is hard to ensure is hygienic. An investigation by reporters found that the hygiene conditions of street breakfast stalls are concerning. Many vendors handle food while also taking money, and stalls are often set up on the roadside, constantly exposed to dust and vehicle exhaust. Wang Xingguo, director of the Nutrition Department at Dalian Central Hospital, said: "Fried dough sticks and cakes require a large amount of oil, and vendors may use gutter oil. Even with regular oil, harmful components accumulate after repeated frying." Additionally, Dong Jinshi, Secretary-General of the International Food Packaging Association, pointed out that the plastic bags provided by most breakfast stalls are substandard. Placing hot food in them can cause heavy metals and chemicals to leach out, posing a cancer risk.
In addition to calling for strengthened supervision of the breakfast industry by relevant authorities, Ma Guosheng and Fan Zhihong jointly recommend that it is best to prepare and eat breakfast at home. If that is truly not possible, one must purchase from regular and reliable food establishments.