Do you often wake up hungry?DoBreakfastis a hassle?Is eating breakfast more of a hassle?... Regardless of how many strange or outrageous reasons you have, you can't deny that the habit of skipping breakfast is harming your health!Skipping breakfast not only prevents you from having enough energy for learning and work in the morning, but it can also affect your mood, and the most dangerous thing is that it can damage your internal organs!

What's wrong with skipping breakfast?

Skipping breakfast can lead to gallbladder stones: Skipping breakfast and eating too late can hinder bile secretion, which may increase the risk of gallbladder stones.

Skipping breakfast can lead to male erectile dysfunction: German research shows that men who skip breakfast are prone to sexual dysfunction, such as erectile dysfunction, premature ejaculation, and other problems, and may also suffer from chronic diseases.

Skipping breakfast can lead to fatty liver: If you can't eat breakfast in the morning, the position of glycogen in the liver will be occupied by fat, and after a long time, it will form fatty liver.

Men who skip breakfast are more likely to be irritable: Many urban white-collar workers in China don't have the habit of eating breakfast. Research shows that men who skip breakfast are more likely to be irritable.

How to eat breakfast?An ideal breakfast should contain 4 types of nutrients

Breakfast is very important for dietary nutrition intake, health status, and work and learning efficiency.According to the "Chinese Dietary Guidelines", a nutritious breakfast usually includes 4 types of food: grains, animal foods (meat, eggs), milk and dairy products, vegetables and fruits.If only 3 types are included, the breakfast is relatively nutritious. If only 2 or fewer types are included, it means the breakfast is not nutritious enough.

It's better to eat breakfast about half an hour after waking up. An adult's breakfast should provide about 700 calories, and grains should be about 100 grams. You can chooseBread,Bread, Oatmeal,Noodles,Porridgeetc;containing a certain amount of high-qualityProteinfood, such asMilk,Eggsor soy products, plus 100 grams of fresh vegetables and 100 grams of fruit.

Principles for nutritious breakfast combinations

Basic requirements: Main and side dishes are complementary, dry and wet are balanced, and meat and vegetables are combined.

A healthy breakfast must have multiple nutrients, including carbohydrates, protein, vitamins, etc.When arranging breakfast, you can reasonably combine different nutrients.

The 4 types of nutrients and their functions in breakfast

Grains: such as bread, oatmeal, cereal,Corncrust and various rice and noodle products, porridge, etc.Contains rich starch, small amount of vitamin B and plant protein, mainly providing energy.

Vegetables and fruits: such as fruits, vegetables, etc.Contains fiber, vitamin A, vitamin C and minerals, can enhance the body's resistance and prevent constipation.

Meat and eggs: such asBacon, cured meat,Sausage, eggs and various meat products, etc.Contains protein, iron, minerals and vitamins A, D, etc., which can maintain the body's metabolism and provide the necessary materials for human growth and cell repair.

Milk and calcium: fresh milk, skim milk, sourCheese,Cheese,Nuts (Almonds,Walnuts,Peach) etc.Contains rich protein, calcium, phosphorus and vitamin B2, which can maintain bone and tooth health.

Foods that are suitable for breakfast:

Foods rich in high-quality protein: eggs, milk, sausage,Soy milketc.

Foods rich in vitamin C:Juices, vegetables, fruits, etc.

Foods rich in carbohydrates: bread, steamed buns,Bunsetc.

Foods rich in liquid: rice porridge, milk, soy milk, fruit juices, etc.Appetizing and appetizing foods: juices,Tomato juice, pickled vegetables, etc.