A day's plan begins in the morning. How should you eat breakfast?

As the Chinese saying goes, a day's plan begins in the morning. Breakfast has become a very important meal of the day. Its role is not only to "fill the stomach", but it is also of great help in ensuring human health, maintaining physical fitness, and improving learning and work efficiency. Therefore, the reasonable nutrition of breakfast must not be neglected.

A healthy breakfast should include three major types of nutrients: carbohydrates that provide glucose to the brain the fastest, proteins that provide basic materials for the body's organs, and vitamins, minerals and phytonutrients that maintain normal physiological functions.

Although many people consciously take in these three types of nutrients, the choice of ingredients often goes against their wishes. Let's take a look at whether your breakfast is reasonable?

01

Questions about high-quality protein

The types and ratios of amino acids contained in high-quality protein are very similar to the protein components contained in the human body, and are more easily absorbed and utilized by the human body. Moreover, protein can slow down the emptying of the stomach, especially the renewal and repair of organ tissue cells, which is irreplaceable, prolonging the feeling of fullness after a meal and being more resistant to hunger.

In breakfast, common ingredients that can provide protein are eggs, milk, and soy milk, but there are also many doubts about them...

Can I only eat 1 egg a day?

Some people believe that you can only eat one egg a day, and some even eat only the egg white and discard the yolk because of the high cholesterol content in the egg yolk.

You should know that cholesterol can be divided into good and bad, and egg yolks contain good cholesterol that is beneficial to health. At the same time, because egg yolks are rich in phospholipids and fat-soluble vitamins A, D, E, as well as nutrients such as calcium, phosphorus, and potassium, they can lower "bad cholesterol", improve brain memory, and provide the body with more comprehensive nutrition.

For healthy people, eating one egg a day is good for the human body. If you need to eat more than one egg, you should discard the egg yolk. However, for people with poor liver and kidney function, people with three highs, patients with coronary heart disease, etc., they need to control their cholesterol intake according to the doctor's requirements.

Can’t eggs be eaten with soy milk?

Legend has it that eating eggs and soy milk together can cause poisoning, because soy milk contains trypsin inhibitors, which will affect the activity of trypsin in the small intestine, interfere with the digestion and absorption of protein in eggs, and even cause diarrhea.

But in fact, during the cooking process of soy milk, the trypsin contained in it has been broken down and inactivated, and will not interfere with the digestion and absorption of egg protein; not only that, the methionine in eggs and the lysine in soybeans can form protein complementarity and improve the utilization rate of protein in both.

Therefore, the key is that soy milk must be cooked. However, soy milk has a "false boil" and needs to be boiled for a few more minutes after boiling.

Can’t drink milk on an empty stomach?

Rumor: When the stomach is empty, the human body urgently needs energy. If you drink milk at this time, the protein in the milk will be used for energy and cannot be used to synthesize human tissues, resulting in protein waste?

In fact, milk contains about 4.5% lactose and about 3% fat, which will provide energy first and save protein, so it will not cause waste.

However, if you experience bloating and diarrhea after drinking milk, it means you may be lactose intolerant. It is best to eat some starchy foods or choose yogurt before drinking milk.

02

"Disguised" high-quality carbohydrates - fake whole grains

In order to meet the two conditions of providing a sense of fullness without gaining weight, many people will choose high-quality carbohydrates, that is, the "coarse grains" that have been popular in recent years, such as whole wheat, oats, etc. These coarse grains are rich in dietary fiber and B vitamins, and have a low glycemic index and a strong sense of fullness. They are one of the healthy staple foods recommended by modern nutritionists.

But the question is, are the whole grains you choose real or fake?

Derivatives in the guise of “coarse grains”

Nowadays, there are too many processed foods derived from coarse grains/whole grains, such as "whole wheat bread" that does not contain whole wheat, "instant cereal" without oats, etc. Even if the raw materials of these foods are coarse grains, in order to improve the taste, a lot of oil, sugar and additives may be added during the processing. Not only are nutrients lost, but the calories, sugar and fat may be frighteningly high!

Tip: When purchasing this type of food, pay attention to the ingredient list and give priority to products with whole wheat, oats, or rye as the sole or main ingredients, with no or very little added sugar and salt.

Tips: Whether it is whole wheat or oats, they are both coarse grains. Because these substances are rich in fiber, they should not be consumed too much at one time to avoid increasing the burden on the stomach and intestines. Especially for people with weak spleen and stomach and poor digestion, the amount should be controlled. If consumed in large quantities for a long time, their anti-nutritional components may also cause the loss of iron.

Generally, these coarse grains can account for about 1/3-2/3 of the staple food, and it is better to eat the two together.

03

Eating dietary fiber the wrong way - salad and juice

Eating fruits and vegetables for breakfast can provide rich vitamins, minerals, and dietary fiber, which helps maintain normal intestinal function. In addition, fruits and vegetables contain many natural organic compounds that are synthesized by the plants themselves and are beneficial to the human body, which can help regulate human physiological functions.

But we often eat fruits and vegetables in the wrong way...

Is vegetable salad low-fat and healthy?

Vegetable salad is considered a low-fat and healthy meal. Many people like to eat it, and some even use it as a staple food.

The vegetables in it are indeed good, but when added with a series of easier-to-eat sauces, such as salad dressing, mayonnaise, etc., it is not so healthy, because more than half of these sauces are oils, and most of them are saturated fats. Excessive intake can not only easily cause obesity, but also increase cardiovascular risks.

Therefore, you might as well use yogurt instead of various sauces to achieve the low-fat and healthy effect you want.

Is fruit juice better absorbed?

Knowing that there are too many additives and sugar in the fruit juices sold on the market, I specially buy fresh fruit juice to drink. I feel full of nutrition when I drink it.

But did you know that freshly squeezed juice also has hidden dangers!

You need to chew an apple for a long time, and you may finish a glass of apple juice in three or five mouthfuls. It takes about four apples to squeeze a glass of juice, which invisibly increases the intake of fructose. In addition, juice has a low satiety effect, so it is easy to drink too much.

In addition, after being squeezed into juice, due to the destruction of the cell wall, the sugar in it will become "free sugar", which is digested and absorbed faster and has a higher glycemic index! So it is better to eat the fruit directly.

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

Source: I am a great doctor official microblog (ID:woshidayisheng)

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