Long-term non-eating breakfast is easy to induce gastroenteropathy
Recently, a research institute in Beijing conducted a small-scale survey among white-collar workers in the capital and found that less than 2% of the daily energy and nutrients consumed by white-collar workers came from breakfast, about 30% came from lunch, and nearly 70% came from dinner and supper. An Jianhua, a well-known nutrition expert at the Nutrition Research Center of Beijing Normal University, reminded women in the United States that eating long-term breakfast or not eating on time can easily induce gastrointestinal disease and stone disease, and can also cause obesity.
Breakfast does not eat energetic
Breakfast is good, lunch is full, and dinner is less. The saying goes abroad: breakfast is like a king, Chinese food is like a gentleman, and dinner is like a poor man. Nutritionists suggest that breakfast should take up about 30% of the total calories for the day, lunch for about 40%, and dinner for about 30%. In the proportion of breakfast energy sources, carbohydrates should provide 55%-65% of total energy, fat should account for 20%-30%, and proteins should account for 11%-15%.
An Jianhua said that in the morning, there is almost no food in the gastrointestinal tract, and the nutrients necessary to maintain the normal metabolism of the human body have become extremely scarce. If the energy is not timely and comprehensively supplemented, the morning will feel inattentive and mentally retarded, resulting in inefficient work. When people are hungry and hungry, people will inevitably consume more energy. If they eat too much, they will be trapped at noon, and they will also have an effect on weight loss.
Early variety is good
"A nutritious breakfast should include carbohydrates such as bread, rice porridge, animal foods such as meat, eggs, and milk, as well as soy milk, fresh vegetables and fruits." An Jianhua said that because modern diets are too delicate, Bread can be selected more to see whole wheat bread with barley grains, to take in more crude fiber; eating bread or biscuits and then drinking milk or soy milk, is conducive to the absorption of calcium. “Eating apples in the morning is gold, silver is at noon, and copper is at night.†She believes that fruit-fed vitamin supplements work best in the morning.
Vegetables do not have to be too much, but they cannot be omitted. If it is too late to cook in the morning, do it well the night before. Wrap it in plastic wrap and put it in the refrigerator for the next day. If you use celery with water, mix it with salt. She reminded that the mustard must only serve as a seasoning and does not have much nutritional value. It is inappropriate to eat too much salt. Healthy people eat 2 boiled eggs every day without causing abnormal cholesterol.
Breakfast should be supplemented with vitamins
An Jianhua pointed out that although some people have also eaten breakfast, they often have no quality and feel very full, but they are only physiological illusions. They are actually in a state of nutritional hunger or maladjustment. For example, sugar and excessive oily breakfast will make people unable to increase their energy and be lethargic. Some people will deal with it indiscriminately, eat unhygienicly or even contain carcinogenic breakfasts, such as stinky tofu and fried foods soaked with chemicals. , soy milk with saccharine as a seasoning.
The breakfast for 25-40-year-old women should meet at least half of their daily required vitamins and folic acid, especially vitamin C and iron. Today, most women do not get enough iron and folic acid from food. “Meat, liver, kelp, fungus, spinach, and rape can meet the daily requirement of 20 mg of iron for adults under 50. Vitamin B can be derived from lean meat, fish, liver, whole wheat bread, potatoes, peanuts, etc. Take in food."
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