Get up on time, wash and have breakfast
And then take it easy and start a perfect day
But now most young people are
Stay up late at night and can’t wake up in the morning
At the weekend, sleep till noon
Breakfast time is over
but Long term absence of breakfast has a great impact on health
What do you miss without breakfast?
Habitual breakfast is known to be associated with reduced risk of chronic disease and higher intake of micronutrients Especially folic acid, calcium, iron, phosphorus and vitamins A, B1, B2, B3, C and D. The insufficient intake of micronutrients may aggravate the development of chronic diseases.
From fiber, magnesium, copper and zinc and other key nutrients, people who don’t eat breakfast eat less vitamins and minerals. Folic acid, calcium, iron and vitamin A, B1, B2, B3, C and d had the most significant differences.
According to the researchers, Those who don’t eat breakfast are more likely to fall short of the recommended daily nutrient intake.
Moreover, the dietary quality of people who don’t eat breakfast is generally lower than that of people who eat breakfast. For example, they are more likely to consume more added sugars, carbohydrates and total fat during lunch, dinner and zero hour.
Those who don’t eat breakfast
What’s going on now?
“Hunger” leads to chronic inflammation of the whole body
A study on more than 70000 adults published in the Journal of nutrition in 2020 found that the level of high-sensitivity “C-reactive protein” in blood of people who do not eat breakfast for a long time is significantly increased, which indicates that skipping breakfast may be related to systemic chronic inflammation.
C-reactive protein is an indicator of the level of inflammation in the body, the researchers said. Chronic inflammation can also be said to be a silent “killer”, can be latent in the body for decades, without any symptoms. But once attack, it may have fatal consequences, for example, coronary heart disease is a chronic inflammatory disease. In addition, diabetes, Alzheimer’s disease, stroke and cancer are all inextricably linked to chronic inflammation.
“Hungry” gallstone
In clinical practice, many patients with gallbladder cancer are accompanied by gallstones, and they have the same eating habits – long-term no breakfast. Often do not eat breakfast will lead to gallstones and other biliary diseases, and gallbladder cancer and gallstones are closely related, and has an increasing trend.
“Hunger” causes gastritis and gastric ulcer
Do not eat breakfast, so that the stomach is in a state of hunger for a long time, gastric acid secretion is too much, easy to cause gastritis, gastric ulcer, do not eat breakfast will increase the risk of some chronic inflammation.
“Hunger” leads to diabetes
A study of nearly 30000 healthy men without diabetes for 16 years found that men who ate only one or two meals a day without breakfast had a 25% higher risk of diabetes than those who regularly ate three meals a day. Even after eliminating other factors that may contribute to diabetes, and even eliminating the effects of weight changes, skipping breakfast increased the risk of diabetes by 16%.
In other words, skipping breakfast, even if it doesn’t cause weight gain, is still more likely to develop diabetes. In contrast, eating snacks between meals is likely to lead to obesity, thus increasing the risk of diabetes; But if you don’t gain weight, you don’t increase the risk of diabetes.
Hunger leads to obesity
Have you noticed that many people who don’t eat breakfast are fatter? eat_a_meal_less_ , _will_not_let_you_thin_down_ , _on_the_contrary_ , _may_become_fat_ ._ If you don’t eat breakfast on an empty stomach for a long time, your body will mistakenly think that you are in the “famine period” of lack of food. Once you eat again, the body will not be willing to waste the nutrients in the food. It is easy to increase the appetite for lunch or dinner, and the body’s absorption capacity is better, and it is easy to be stored in the body as fat.
Nutritious breakfast, learn to be choosy
The basic condition of a good breakfast is to have staple food, protein food and vegetables and fruits. If you can “pick three minus four”, pick more healthy foods, and “reduce” some unhealthy foods, it will be a very nutritious breakfast.
“Pick”
Coarse grain
You can eat more coarse cereals for breakfast, such as mixed bean porridge, millet porridge, black rice porridge, oatmeal porridge, bean bag, whole wheat steamed bread, whole wheat bread, sweet potato, fresh corn, etc. compared with simple rice and white flour, the nutrition is much worse.
“Pick”
Low fat and high protein food
Boiled eggs, tea eggs, milk, yogurt, soy milk, tofu, soy sauce beef, lean meat are good choices. This kind of food is rich in nutrition. It can provide high-quality protein and increase satiety, so that you will not be hungry at 11 o’clock.
“Pick”
Fresh fruits and vegetables
In particular, dark colors are more nutritious and help to control weight. Stir fry, stir fry or steam are good ways to cook vegetables for breakfast.
“Minus”
Refined grain with rich oil
Such as fried dough sticks, oil cakes, egg yolk pie, biscuits, instant noodles, crisp bread and snacks, which are refined with a lot of oil, have low nutritional value and high fat content. Although they are convenient, delicious and “anti hunger”, they are not conducive to nutritional balance and health, so they should eat less or not.
“Minus”
High fat protein food
Fried eggs, bacon, ham, fried steak, fried chicken leg (hamburger) and other high-fat protein food, although the nutritional value is not low, but the fat content is too high, often or excessive consumption is not conducive to health.
“Minus”
High salt food
Such as pickled vegetables, pickles, pickles, pickles and other high salt food. Their nutritional value is very low, can only play a role in stimulating taste buds, but also contains a lot of salt, which is not conducive to blood pressure control.
“Minus”
Various drinks
Fruit and vegetable drinks, milk drinks, yogurt drinks, these drinks taste very good, seems to be very nutritious. In fact, it’s just made up of sugar, flavors and other food additives. There are very few real vegetables, fruits and milk.