The vast majority of people who have a certain level of understanding about diet and health share the same concept: skipping breakfast is harmful to health. Various media outlets almost unanimously echo this idea: skipping breakfast is bad for your health. Those who frequently skip breakfast (including the author) often receive advice from others to eat breakfast, otherwise they will suffer consequences. However, it's unfortunate that medical research methods (epidemiological surveys) fail to prove the claim that "skipping breakfast is harmful to health."
The claim that "skipping breakfast is harmful to health" must be based on two premises: first, it applies to people accustomed to eating breakfast; second, the safety of breakfast food must be good. Otherwise, the claim that "skipping breakfast is harmful to health" is a misconception. For those accustomed to not eating breakfast, their health has nothing to do with "skipping breakfast." There are not a few people who regularly skip breakfast yet maintain good health. If anyone doubts this view, they can conduct a survey among the people around them to see if they can find credible examples where "poor health status is related to regularly skipping breakfast."
Some people with poor health conditions may actually be due to eating breakfast. Among patients with diabetes, hypertension, coronary heart disease, cerebrovascular disease, and digestive system diseases, the proportion of patients who eat breakfast is higher than those who don't.
For certain individuals, eating breakfast can actually be detrimental to health for two reasons:
Firstly, many people who have a strong appetite for breakfast also tend to have a good appetite throughout the day. Generally speaking, lunch and dinner are more abundant. For people with a hearty appetite, if they cannot control themselves rationally, they will eat more during lunch and dinner. Therefore, these people often encounter "health problems related to eating."
Secondly, in modern society, the risk associated with breakfast foods is much higher than that of lunch and dinner. Office workers often do not have enough time to prepare breakfast, so they resort to convenient foods, leftovers as breakfast, or street stalls without supervision to fill their stomachs. The long-term negative impact of such breakfasts on health is self-evident.
Therefore, Jiang Wei Bo believes that under conditions where food safety cannot be guaranteed, developing the habit of not eating breakfast is more beneficial to health, which is also his personal experience of not eating breakfast for many years. Abroad, there are also people who have conducted in-depth research on the relationship between breakfast and health, and their conclusions also vary from person to person. Under certain conditions, skipping breakfast can be more beneficial to health. Although many people instinctively refuse to accept this point of view!
Under certain conditions, some people will be healthier by not eating breakfast.
Here, breakfast refers to consuming a significant amount of food within two hours after waking up (the intake should be no less than 1/6 of the whole day). Some people strongly oppose the view that "not eating breakfast is healthier," seemingly believing that only eating breakfast is beneficial to health, and skipping breakfast must be harmful. People who think that skipping breakfast is harmful to health often lack the experience of "habitually not eating breakfast" and merely base their judgment on personal beliefs (or faith in book knowledge) and occasional discomfort when skipping breakfast, concluding that skipping breakfast is harmful to everyone. This is a one-sided understanding. In the following situations, as long as the body can adapt, not eating breakfast is not only harmless but can even be beneficial to health.
* People with very high blood lipids, fatty liver, or obesity.
* People who often eat late-night snacks or go to bed 2-3 hours after dinner.
* People who usually eat dinner very full, and the interval between the next day's breakfast and the previous day's dinner is less than 11 hours, while the physical and mental exertion in the morning is not significant.
* People whose breakfast lacks basic safety and hygiene guarantees.
Elders know that in the past, farmers would work in the fields for two hours after getting up before returning home to eat. Nowadays, both domestically and internationally, there are still many places where farmers follow this practice. Due to heavy physical labor, these people eating after working is equivalent to not having breakfast, and their meal afterward is lunch (in some places, they only eat two meals a day). Dr. Watanabe Masakazu, the current president of Watanabe Medical College, and Dr. Nishimura Seinan, the director of the Japanese Western Medicine Research Institute, both strongly advocate the method of "abandoning breakfast to treat patients" and have sufficient data to prove the significant therapeutic effects of the "abandoning breakfast therapy" for certain patients.
People accustomed to eating breakfast can gradually develop the habit of not eating breakfast through a step-by-step approach.
It needs to be particularly mentioned that minors, severe diabetic patients, various inflammation patients, and physically weak individuals with insufficient nutrient intake should not "regularly skip breakfast."
What is the best breakfast?
Generally, it should combine salty and sweet foods, and include fruits or fruit juice.
Children's Breakfast: Children are in a period of vigorous growth and development, so it is crucial to focus on supplementing rich protein and calcium. First, children should consume small amounts of foods high in sugar to prevent cavities and obesity. When conditions permit, a child's breakfast typically consists of a glass of milk, an egg, and one or two slices of bread as the best choice. Milk can be alternated with juices or other beverages. Bread can sometimes be replaced with cookies or steamed buns.
Teenagers' Breakfast: During adolescence, the body develops rapidly, with muscles and bones growing simultaneously. Adequate calcium, vitamin C, A, and other nutrients are especially needed to help the body grow and develop. Therefore, a suitable breakfast for teenagers includes a glass of milk, a fresh fruit, an egg, and two ounces of dry food (mainly steamed buns, bread, cookies, etc., which are carbohydrates).
Middle-aged People's Breakfast: Middle age is a "troubled time," shouldering the dual responsibilities of work and family, with relatively heavier physical and mental burdens. To slow down the aging process in middle-aged people, their diet should contain rich proteins, vitamins, calcium, phosphorus, etc., while maintaining low calories and low fat.
What do nutritionists eat for breakfast?
In the fast-paced, busy metropolis, most people use excuses like sleeping in or not having time to prepare as reasons for skipping breakfast. So, let’s take a look at how nutritionists arrange and prepare their own breakfasts? Perhaps it can provide a reference for many white-collar workers or parents. The method is simple: make sandwiches and drink milk. Prepare boiled eggs or marinated eggs the night before, cut them in half, slice cucumbers, wash cherry tomatoes, and directly insert the eggs/marinated eggs, cucumber slices, and cherry tomatoes between two slices of bread the next morning. For children, microwave shrimp skins briefly and add them into the sandwich, which supplements calcium and increases protein, with a slightly salty taste that is refreshing. If seasoning is desired, tomato sauce can be added. The entire process takes no more than 10 minutes, but all nutritional elements are included. If time is still insufficient, the sandwiches can be prepared the night before and reheated in the microwave in the morning. A glass of milk plus a piece of sandwich can be finished by a child in less than 10 minutes.
It is worth reminding that it's best to drink a cup of warm water after brushing your teeth and before eating, to replenish the water lost overnight.
Various ways to pair a nutritious breakfast
Of course, breakfast choices can be rich and varied, as long as they meet the three "essential" principles, you can also use your intelligence to make a simple yet nutritious breakfast.
1. Milk + vegetable bun/meat bun + vegetables: Yogurt contains abundant lactic acid bacteria, and its contribution to the human body may even exceed that of milk. However, yogurt should not be consumed on an empty stomach in the morning, and it's best to eat it with buns or steamed buns. If it's a vegetarian bun like a mushroom and vegetable bun, the nutrition is more comprehensive; if you prefer meat buns, you must supplement some vegetables or fruits, or replace them with vegetable juice or fruit juice, preferably freshly squeezed.
2. Beauty Eight-Treasure Porridge: Female office workers, if conditions permit, can make Eight-Treasure Porridge the night before, adding rice, red beans, peanuts, wolfberries, etc., and heat it up in the morning, convenient and beautifying.
3. Blood Sugar Lowering Milk and Oats: Soak oats with boiling water first, then add milk. This combination is more suitable for people with high blood sugar or those with a family history of diabetes.
Spring is the season when children grow vigorously. Many children have lunch at school, and the richness cannot be guaranteed, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up fifteen minutes earlier, and prepare a rich, nutritious breakfast for their children, allowing them to "grow quickly."
Breakfast Recipe Recommendation for a Family of Three
Monday: 3 bottles of milk (each bottle 227ml) plus 90 grams of cereal, bread with strawberry jam and cheese (200 grams of bread, 50 grams of strawberry jam, 3 slices of cheese 30 grams)
Tuesday: 3 bottles of milk, 3 flower rolls (each 50 grams), 3 cakes (each 25 grams), 1 pear (150 grams)
Wednesday: 3 bottles of yogurt (600 grams), 3 egg pancakes (each containing 25 grams of egg, 75 grams of wheat flour), 1 large apple (150 grams)
Thursday: 3 bottles of milk (each bottle 227ml) plus 90 grams of cereal, 3 meat buns (each 50 grams), 3 bananas (300 grams)
Friday: 3 bottles of milk, 3 sandwiches (each containing 2 slices of bread 50 grams, 2 sheets of lettuce 50 grams, 20 grams of chicken breast), 3 pancakes (each 50 grams), 3 oranges (150 grams)
Saturday: Rice porridge (100 grams of polished rice), 3 fried eggs (120 grams), 3 dumplings (75 grams), 3 vegetable buns (150 grams), 3 bottles of yogurt (600 grams)
Sunday: 3 bottles of milk (each bottle 227ml) plus 90 grams of cereal, 75 grams of sausage, 3 breakfast breads (each 50 grams), 3 bananas (300 grams)
Healthy Breakfast Tips
1. Eating breakfast immediately after waking up can easily cause indigestion, generally it's better to eat breakfast 20 to 30 minutes after waking up.
2. For people with the habit of waking up early, it's better to have breakfast after 7 o'clock.
3. Don't rush because of time constraints and eat too quickly, which could damage the digestive system.
4. Breakfast should also be scheduled at fixed times and places, otherwise it will affect digestion and absorption.
5. Food eaten after breakfast cannot replace breakfast, so relying solely on additional meals instead of breakfast is unscientific.
6. Parents setting a good example is crucial. Only when parents lead by eating nutritious and healthy breakfasts will children form good breakfast habits.
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