5 most common breakfast combinations, not recommended for everyday use! (with recommendations from nutrition experts)

It's so hard to have a good breakfast! I was in a hurry to go to work in the morning. Alas, I forgot to buy breakfast. After I finished my work, I looked at the time and it was 10:30. Forget it, I just had lunch. As for the weekend, I didn't sleep at night and didn't get up in the morning.

If you are asked about the "harms of skipping breakfast", everyone knows a little bit. Skipping breakfast can easily lead to low blood sugar, dizziness and lack of energy, and it can also easily induce gallstones and increase the risk of type 2 diabetes and cardiovascular disease...

Common breakfast mistakes

According to the "Survey Report on Breakfast Dietary Status of Chinese Residents" released by the Chinese Nutrition Society, 35% of the respondents are unable to eat breakfast every day, and 55% have a single type of breakfast.

Look at the common breakfasts in our lives. Some of them we eat every day, but they are actually not healthy!

1

White porridge with steamed buns

Typical carbs plus carbs, not only are they simple in nutrition, but they are also a powerful tool for raising blood sugar. Every morning, the body's cortisol will raise our blood sugar. If we eat double the amount of carbs at this time, our blood sugar will naturally rise.

2

Soy milk with fried dough sticks

Soy milk can supplement protein and soy isoflavones. But fried dough sticks are full of carbohydrates and fats. Not only are they high in calories, but one fried dough stick has 386 calories, which is equivalent to 3 bowls of rice. The high-temperature frying process also produces carcinogens. It is best to replace fried dough sticks with egg and vegetable pancakes, and add some crushed grains and potatoes to the soy milk to increase carbon water and potassium.

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3

Milk and eggs

The combination of high-quality protein + high-quality protein is OK for adults who want to lose weight in the short term, but not for a long time. This breakfast has no staple food at all, which can easily cause hypoglycemia, causing the brain to shut down, making you sleepy and weak in the morning, and unable to concentrate.

4

Milk and bread

This is high-quality protein + carbohydrates. Milk is good, but bread contains a lot of sugar and oil, high in calories and low in nutritional value. You can replace the bread with a combination of meat and vegetables, and add a vegetable salad.

5

Rice porridge with pickles

The combination of carbohydrates and salt makes porridge very easy to digest and absorb, and you will feel hungry soon after eating it. The sodium content of pickles is very high, which is very unfriendly to blood pressure.

Healthy breakfast formula

Eat a good breakfast to start an energetic day. What does a healthy breakfast look like?

1 bowl of red bean porridge

1 bowl of oat milk

2 slices whole-wheat bread

1 egg yolk, several egg whites

1 large orange

This breakfast is consistent with the breakfast combination concept recommended by the dietary guidelines.

A healthy breakfast usually consists of 4 parts, including:

1 serving of cereal

A high-quality grain staple food can provide energy, promote metabolism, control sugar and not make you fat. But the premise is that you need to match coarse and fine food, eat more whole wheat steamed bread, whole wheat bread, non-instant oatmeal, buckwheat noodles, multi-grain porridge, corn, sweet potatoes, etc.

1 serving of meat and egg

Fish, shrimp, lean meat, and eggs are all high-quality proteins, and we can eat them in turn. If you don't have time, a boiled egg will do. If you have enough time, you can choose low-fat meat that can be cooked with minimal processing, such as a lightly fried chicken breast in an air fryer or previously braised beef.

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1 serving of milk or dairy products

Milk, yogurt, and cheese are all fine. The dietary guidelines recommend that we drink 300ml to 500ml of milk every day. Be careful to choose truly healthy milk, not oat milk or juice milk, which are all milk drinks, which are actually sugar water and are not healthy.

1 serving of fruit or vegetables

It can supplement vitamins and dietary fiber. Vegetables are about 150g. You can choose simple stir-fry or salad. If you don’t have time to cook, you can eat raw tomatoes or cucumbers. Fruits are about the size of a fist, such as apples, oranges, blueberries, etc. It would be better if you can eat some nuts such as pine nuts and almonds.

Eat a good breakfast to start a full day. What is your breakfast? Welcome to share in the comment area~

References

[1] XS, YL, HX, QZ, XH, AL, et al. Healthy breakfast habits and changes in obesity-related cardiometabolic markers in children: a longitudinal analysis. 2020. doi: 10.1038/s41430-020-0614-7. PubMed PMID: 32231225.

[2] CE ON, C BB, DH, LJ, SE K, Nutrition S-MSJJotAo, et al. The role of breakfast in health: definition and criteria for a quality breakfast. 2014;114:S8-S26. doi: 10.1016/j.jand.2014.08.022. PubMed PMID: 25458994.

[3] Sievert, K. et al. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomized controlled trials. BMJ 364, I42 (2019)

[4] Jakubowicz, D. et al. Fasting until noon triggers increased postprandial hyperglycaemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial. Diabetes Care doi:10.2337/dc15-0761.

[5] Xianwen Shang, Yanping Li, Haiquan Xu, Qian Zhang, Xiaoqi Hu, Ailing Liu, Songming Du, Tingyu Li, Hongwei Guo, Ying Li, Guifa Xu, Weijia Liu, Jun Ma & Guansheng Ma

[6] Dietary Guidelines for Chinese Residents (2021)[M]. Beijing: People's Medical Publishing House, 2021.

[7] Chinese Nutrition Society, “Survey Report on Breakfast Diet of Chinese Residents” 2018

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Source: Huaxi Doctors

Editor: Yaping

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