Want to lose weight what to eat for breakfast is the most nutritious
As the first meal of the day, breakfast is crucial to dietary nutritional intake, health status and work or study efficiency. Not eating breakfast can easily cause energy and other nutritional deficiencies and reduce the efficiency of work, life and study in the morning. Studies have shown that skipping breakfast has the following harmful effects.
Not eating breakfast can easily lead to anemia
A considerable number of primary and secondary school students have a preference for sleeping in. They always pick up their schoolbags and go to school when they wake up and skip breakfast. Some students are accustomed to eating a carbohydrate breakfast such as rice every day. They lack protein, vitamins and minerals. Over time, the body's immunity declines, and the most direct reaction is anemia.
You can get fat if you don't eat breakfast
It is also wrong for some people to skip breakfast in order to lose weight. According to the confirmation of nutritionists, breakfast is the most difficult meal for everyone to convert into fat during the day. Not eating breakfast does not help much to the consumption of fat. Once the human body realizes that there is a lack of nutrition, it first consumes carbohydrates and protein, and last is fat. In fact, eating less than one meal will not lose weight. To make matters worse, skipping breakfast will also make you eat more lunch, causing the body to fail to digest and absorb, which may easily lead to subcutaneous fat accumulation and affect your body.
Not eating breakfast can easily be constipation
When three meals are scheduled, gastrocolic reflex will naturally occur in the human body, which will help the body detoxify; on the contrary, if you don't eat breakfast and become a habit, it may cause imbalance of gastrocolic reflex and cause constipation. The body is not well detoxified, and when toxins accumulate in the body to a certain extent, they can easily turn into acne. Detox through this radical method.
Don't eat breakfast and get old easily
The energy and nutrients provided by breakfast play an important role in the intake of energy and nutrients throughout the day. If breakfast is not eaten or the quality of breakfast is poor, the human body has to use the glycogen and protein stored in the body. Over time, it will lead to dry skin, wrinkling and anemia, etc., accelerate the aging of the human body, and in severe cases, cause nutritional deficiencies.
Not eating breakfast can easily develop gallstones
If you don't eat breakfast and your stomach will continue to squirm without food, the gastric acid secreted at night will stimulate the stomach wall, which will not only damage the gastric mucosa, but also cause the bile in the gallbladder to have no chance to be discharged. Cholesterol is precipitated and deposited in large quantities, which over time makes people prone to cholelithiasis. Foreign research has confirmed that among female patients with cholelithiasis aged 20 to 35, 80%-90% have the habit of skipping breakfast.
Not eating breakfast can easily cause stomach problems
After getting up and exercising in the morning, if you don't eat a meal or eat a low-quality breakfast, your body will not have enough blood sugar to consume, and your body will feel tired, tired, irritable, irritable, and unresponsive. If gastric acid is not neutralized by food, it will stimulate the gastric mucosa, causing stomach discomfort, and then causing stomach problems. People who often skip breakfast are prone to thirst and severe post-meal sleepiness if they wolf down their lunch after a long fasting period; if they starve for too long, the secretion of digestive juice will be reduced, causing dysfunction. This is also the main cause of gastrointestinal diseases.
How to eat breakfast?
Breakfast is the longest time from the previous dinner, usually more than 12 hours. The glycogen stored in the body has been exhausted and should be replenished in time to avoid hypoglycemia. If the blood sugar concentration is lower than normal, a feeling of hunger will occur, the excitability of the brain will be reduced, the response will be sluggish, and the concentration will be inattentive, which will affect work or learning efficiency.
Energy-providing nutrients in food are the main source of maintaining low blood sugar levels, and the energy-providing ratio of protein, fat and carbohydrates is close to 1: 0.7: Breakfast at 5 can give full play to the role of carbohydrates in rapidly raising blood sugar after a meal, and at the same time, it also uses the function of protein and fat to maintain blood sugar levels 2 hours after a meal. The two complement each other to maintain blood sugar throughout the morning. level, to meet the brain's requirements for blood sugar supply is of great significance to ensuring the efficiency of work or study in the morning.
Breakfast food should be diverse and reasonably matched. You can quickly evaluate whether breakfast is nutritious based on the variety of food. If breakfast includes four types of foods including cereals, animal foods (meat, eggs), milk and dairy products, vegetables and fruits, it is considered nutritious; if only 2 or less of them are included, it is considered nutritious for breakfast. Insufficient.
It is more appropriate to have breakfast half an hour after getting up in the morning. Adults should have about 2930kJ (700kcal) for breakfast, and grains should be about 100g. You can choose steamed buns, bread, cereals, noodles, bean buns, porridge, etc., and appropriate amounts of foods containing high-quality protein, such as milk, eggs or soy products, and 100g of fresh vegetables and 100g of fresh fruits. Individuals of different ages and labor intensities need different amounts of energy and food, and should be adjusted according to specific circumstances.
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(Internship Editor: He Zhiyan Responsible Editor: Song Xue)
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