Skipping breakfast is more harmful! Easy to get gallstones and obesity

As a very important meal of the day, breakfast is the beginning of the day's energy supply. Skipping breakfast is very harmful to the human body. Therefore, not only can breakfast be saved, but it is also necessary to "eat well." What does a qualified breakfast include? Come and find out!

Don't eat breakfast and get gallstones

The bile in the gallbladder is stored again after dinner. If you do not eat breakfast the next day, after about 12 hours of storage and concentration, the cholesterol in the bile is highly saturated, and it is easy to form cholesterol crystals, and gradually form stones day after day. In the case of normal breakfast, the gallbladder shrinks, causing cholesterol to be excreted with bile, and food stimulates bile secretion. It is not easy to cause excessive saturation of cholesterol in the bile, so it is not easy to form stones.

Skipping breakfast is very harmful to the digestive system

Under normal circumstances, the food eaten the night before will be emptied from the stomach into the intestine after about 6 hours. If you skip breakfast the next day, stomach acid and various digestive enzymes in the stomach will "digest" the gastric mucosa. If things go on like this, the normal function of cells to secrete mucus will be destroyed, which can easily cause digestive system diseases such as gastric ulcer and duodenal ulcer.

Skipping breakfast is very harmful to the brain and affects intelligence

Although the weight of brain tissue only accounts for 2% to 3% of human body weight, the blood flow of the brain is about 800 ml per minute, the oxygen consumption is about 45 ml per minute, and the sugar consumption is about 5 grams per hour. Therefore, skipping breakfast will affect learning ability and performance; if office workers skip breakfast, work efficiency will be greatly reduced.

Easy obesity

Once the human body is aware of the lack of nutrition, carbohydrates and protein are consumed first, and fat is consumed last. Therefore, do not think that eating one less meal is beneficial to weight loss, and skipping breakfast will make you eat more lunch and dinner. , If you lose weight, you will get fatter.

Causes malnutrition and decreased resistance

If you skip breakfast for a long time, it will lead to malnutrition and a decrease in your body's resistance, which will make you vulnerable to colds and cardiovascular and cerebrovascular diseases.

A qualified breakfast should include these

Protein-rich foods

Emphasize "adequate milk and eggs", this kind of food is easy to digest and absorb, enhance the body's immunity. Daily breakfast can be one egg and 200~250ml milk. If milk is intolerant, you can choose yogurt. In addition, beans (soy milk, tofu, etc.) and meat are also good choices. The best breakfast is milk, eggs, beans, and meat. Milk not only provides protein, it is also an important source of calcium and promotes bone health.

Carbohydrate-rich foods

It is the staple food we often say, which is the main source of human energy. In Chinese families, the staple food for breakfast is usually porridge. In fact, there are many types of carbohydrates, such as steamed buns, noodles, sweet potatoes, etc. Daily attention should be paid to the combination of thickness and fineness, and the staple food should be controlled at 80-100g. It is recommended to eat more whole grains to increase the intake of dietary fiber. You can choose foods such as multigrain porridge, oatmeal, bean bags, whole wheat bread, sweet potatoes, and corn.

Fresh fruits and vegetables

Studies have shown that taking vitamins in the morning can make people full of energy. Fruits and vegetables not only provide vitamins for the body, but also provide dietary fiber and minerals. Choose at least one of two fresh fruits and vegetables, 150~200g is more appropriate.

Precautions

Milk beverages ≠ dairy products

It is recommended that children drink a bottle of pure milk for breakfast. In fact, many of the breakfast milks sold in the market are milk-containing beverages. The main ingredient is water, and also contains a large amount of additives and sugars, which greatly reduces the nutritional intake. It can be distinguished by looking at the packaging. Anything that contains "beverage", "drink", "milk-containing beverage", etc. is not pure milk; of course, you can also look at the protein content. The national standard stipulates that milk with a protein content of less than 2.9% is not pure milk.

Juice ≠ fruit

The fruit juice sold on the market not only contains preservatives, but also has a high key sugar content. Compared with the fruit itself, the home-squeezed juice has greatly depleted nutrients. So wash the fruit and eat it directly.

Less salt and less fried food

A light diet is not just breakfast, three meals a day should be, but as the beginning of the day, less salt and less frying is more important.