Please tell me the pros and cons of skipping breakfast and dinner, thank you!

Breakfast is the main source of body energy. If you don't eat breakfast, your body can't supply enough blood sugar for consumption, and you will start the energy originally stored in your body to prepare for war. As a result of long-term start-up, your body will have less and less food, and there will be symptoms such as burnout, fatigue, brain inability to concentrate, listlessness and unresponsiveness.

In my parents' time, eating breakfast was a happy thing, because the whole family got together to start a day's life; In our generation, everything is for speed, and rushing to work every morning to punch in, have a meeting and have breakfast has become a luxury; Many people are almost on the bus or on the road, munching on breakfast.

According to a survey, up to 90% of office workers eat out, 65% of office workers often miss meals in order to work overtime, and one out of every three office workers skip breakfast on average. Their favorite breakfasts are toast sandwiches, egg cakes, hamburgers, sesame oil sticks, rice balls and so on. The drinks for breakfast are mostly milk tea, followed by soybean milk or rice paste, flavored milk, fruit juice, black tea, fresh milk and yogurt.

Looking at the breakfast that office workers eat every day, nutritionists unanimously said, "It's not very healthy, and the calories and oil are too high. Jin Meiyun, director of the Nutrition Department of Wan Fang Hospital, and Huang Shuhui, part-time lecturer of the Nutrition Department of Taibei Medical College, stressed that most people in China do not have the habit of eating breakfast, and many people eat breakfast just to "relieve hunger", so they eat unhealthy food.

There is water and nutrition.

Foreigners think breakfast is the most important meal in a day, so they all eat a lot. Usually, they will use miscellaneous grains bread with ham, cheese and bacon, then use miscellaneous grains milk or yogurt with cornflakes, and then use cucumbers, tomatoes and fruits to cope with the whole day's work.

Huang Shuhui said that in foreign countries, even office workers, the sandwiches they buy are simple foods such as ham, tomatoes and cheese bagels, which contain nutrients needed by a human body; On the other hand, the breakfast eaten by domestic office workers is really unhealthy, either the calories are too low, or the calories, oil and sugar are too high, or the cellulose is insufficient.

Take the concourse sandwich and milk tea that office workers often eat as an example. Calories can easily exceed 500 calories. If you don't limit the other two meals, you can easily consume more than 1500 calories a day. Jin Meiyun pointed out that milk tea is low in nutrients. Drinking milk tea, it is best to choose low-fat milk, because milk tea is composed of oil and water, and a cup of heat is almost 200 calories; If there are not many vegetables in the sandwich, you can eat more fruits. This breakfast combination is very healthy.

Zhao Qiang, director of nutrition department of MacKay Hospital, also thinks that modern people eat unhealthy breakfast. In everyone's mind, healthy eating is a hassle. In fact, you can have an energetic breakfast every day as long as you put some thought into it. He said that a reasonable breakfast should be rich in water and nutrition, but this kind of food is digested quickly, so you should have a proper amount of protein and fat, and eat some fruits and vegetables.

Like the habit of foreigners eating honey for breakfast, it is worth learning, because honey has high heat energy and can be directly absorbed by the human body; Milk has high nutritional value, but low thermal energy, and honey is only a complementary food. If you think it's too late to go to work, how can you have leisure to eat breakfast slowly? It doesn't matter. As long as you choose breakfast, you can replace black tea and milk tea with plain yogurt and fresh milk, which can not only reduce calories and sugar, but also supplement calcium.

In addition, no matter what kind of breakfast you choose, you should match it with fruit to increase the intake of cellulose, or you can follow the following principles to choose a "vibrant and healthy breakfast" for yourself.

● Breakfast calories should not be too much ╱ The intake of breakfast will vary according to the size and age, but about 400 to 500 calories is more suitable, accounting for about a quarter of the daily requirement.

● Many food combinations include at least three foods-breakfast with 500 calories, but don't just eat one nutrient, including at least carbohydrates (such as toast, steamed bread and porridge) and protein (such as eggs, tuna and tofu). ), milk (such as fresh milk, yogurt, yogurt), of course, if you have spare capacity, add some vegetables.

It is best to eat milk every morning. Because milk is not only protein, but also the main source of calcium, an important nutrient. It is not easy to eat milk at other meals, so milk can be used as a drink for breakfast every day, which can avoid the intake of sugary drinks.

● Don't use fruit juice instead of fruit-It's good to prepare fruit for breakfast, but if breakfast is inconvenient, you can eat it at the other two meals. Don't forcibly use fruit juice instead of fruit, because fruit juice has high sugar content and much less fiber than fresh fruit, vitamins will be destroyed and its nutritional value is far less than that of fruit.

● Don't eat too much fat for breakfast-don't eat fried, fried, fried and heavy-flavored foods such as potato cakes, scallion cakes and fried noodles for breakfast. , so as not to cause too much burden on the gastrointestinal tract and increase the risk of hyperlipidemia.

● Ever-changing-unchanging breakfast is easy to make people bored and affect their appetite. Can be replaced by different combinations, intake of different foods and nutrients, it is easier to achieve nutritional balance.

Not eating is more harmful.

Busy, busy, busy, is a portrayal of modern life. Because of "busyness", many people hardly eat breakfast. It is unhealthy in the long run to change lunch for breakfast, dinner for lunch, and dinner for midnight snack. Zhao Qiang, director of the nutrition department of McKay Hospital, said that many people think that only growing children need breakfast. In fact, quite a few studies abroad have found that skipping breakfast for a long time will lead to gastrointestinal discomfort, which may lead to gastritis, ulcer, dry skin, anemia and other problems over time.

In addition, it is worth noting that some people don't eat breakfast because they are afraid of being fat. Zhao Qiang explained that it is easy to get fat if you don't eat breakfast, because morning is the best time for your body to operate, and the food you eat is easy to consume metabolism; After noon, the body's metabolic capacity becomes worse, and the food eaten is easy to hoard. Japanese sumo wrestlers are the best example. Most of them don't eat breakfast, but only have lunch and dinner.

Skipping breakfast has many disadvantages besides getting fat easily:

★ unresponsive

Breakfast is the main source of body energy. If you don't eat breakfast, your body can't supply enough blood sugar for consumption, and you will start the energy originally stored in your body to prepare for war. As a result of long-term start-up, your body will have less and less food, and there will be symptoms such as burnout, fatigue, brain inability to concentrate, listlessness and unresponsiveness.

★ Chronic diseases come to you.

If you don't eat breakfast, the body will use thyroid gland, parathyroid gland, pituitary gland and other glands to burn tissues to gain motivation. In addition to hyperthyroidism, chronic diseases such as hypertension and diabetes are also easy to find you. In addition, it will also affect the body's insulin regulation function, induce insulin resistance, and be prone to cardiovascular diseases.

★ Gastrointestinal rebellion

If you don't eat breakfast until noon, the gastrointestinal system will be hungry for a long time, resulting in excessive gastric acid secretion, which is easy to lead to gastritis and gastric ulcer. In addition, when fasting in the morning, the cholesterol saturation in the body is high, which is prone to diseases such as gallstones.

★ Constipation

Eating breakfast is not easy to constipation. Under the timing of three meals, the human body will naturally produce gastrocolon reflex. Simply put, it is to promote defecation; If skipping breakfast is a habit, it may cause gastrocolonic reflex disorder and constipation in the long run.

★ Easy to get fat

You won't lose weight without breakfast, because when your body senses that you are short of energy, you will consume carbohydrates and protein first, and then you will consume fat, so don't think that skipping breakfast will help you consume fat; On the contrary, skipping breakfast will make you eat more lunch and dinner.

★ Heart

A British study shows that skipping breakfast is harmful to heart health, and even waist circumference may be affected. A small-scale study conducted by Nottingham University found that when women skip breakfast, their cholesterol will increase and their body's sensitivity to insulin will decrease.

Essential nutrients

A healthy and nutritious breakfast must contain four nutrients-protein, carbohydrates, meat, fruits and vegetables and milk. Zhao Qiang, director of the Nutrition Department of MacKay Hospital, pointed out that the energy, protein, vitamins and minerals in breakfast should reach 25% of the daily recommended dietary allowance, and the energy from fat should not exceed 30% of the energy provided by dinner.

★ The fat content should not exceed 30%

★ Milk 25%

★ Carbohydrate 25%

★ protein 25%

★ Fruits and vegetables 25%

Nutritionist classification diagnosis

"If you don't eat breakfast, you won't die, but it will exhaust your body. Zhao Qiang, director of nutrition department of MacKay Hospital, put forward his personal views. He stressed that some time ago, some people said that "you can live a full life without breakfast", but he personally disagreed. He believes that breakfast is the energy source of the human body for a day, and eating breakfast is a very important thing.

He explained that every morning, when the body starts, it needs energy, and the source of energy is breakfast. If the body has no nutrition, it will start the protein originally stored in the muscle to operate the organs of the body (protein originally stored in the muscle is reserved in an emergency, such as when the body's immunity is poor). If you don't eat breakfast for a long time, one day your body will go bankrupt and something will happen.

Jin Meiyun, director of the Nutrition Department of Wan Fang Hospital, Lai, part-time lecturer of the Nutrition Department of Taibei Medical College and nutritionist of Guotai Hospital, analyzed six kinds of breakfasts that China people eat most often, and told you how to make good use of tips to eat healthy and nutritious food.

Bread and milk clan

For convenience, many people will go to the bakery to buy different flavors of bread and milk, such as pineapple, red beans and cream, for breakfast the next day. Lai believes that although this kind of breakfast is convenient and time-saving, it is not suitable for eating every day, whether it is salty or sweet, with high oil content, high sugar content and fine processing.

She stressed that eating breakfast with high sugar content has a disadvantage, that is, it will make blood sugar rise quickly, fall quickly and fall low, and it is easy to have symptoms such as fatigue and listlessness. Breakfast should include both carbohydrates and protein. It is best to eat complex carbohydrates, such as whole wheat bread and oatmeal, so that blood sugar is relatively stable.

Since the bread with stuffing is high in sugar and fat, is it safe to eat only white toast? Wrong, Huang Shuhui said, breakfast is not just full, but healthy, so you must eat protein, fruits and vegetables to maintain your body function; Eating white toast, preferably ham or vegetables (such as tomatoes), is more nutritious and healthy; But it's best not to spread cream, jam or peanut butter on toast. Among them, peanut butter is not low in calories and oil, so it should be applied less.

Modern people think that animal fat is not good, so they choose vegetable cream instead. However, most vegetable butter on the market will form trans fatty acids after hydrogenation. This fatty acid has been proved to be related to cardiovascular diseases, and eating it often is not good for your health.

★ nutritionist's advice

1. Stuffed bread is high in calories and oil, so don't eat it often; If you want to eat sweet, you might as well choose toast with 1 teaspoon jam.

2. Always change the sauce on the toast, avoid applying cream (which will accumulate trans fatty acids), peanut butter (which will accumulate aflatoxin) and jam (which will accumulate sugar) every day, and apply less.

3. Two pieces of toast with a piece of low-fat cheese and a bottle of low-fat milk or yogurt are more suitable choices. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.

Convenience store zu

Convenience stores are everyone's good friends. Here, everything can be solved from breakfast, lunch, dinner to midnight snack. Because of convenience, many people almost solve breakfast in convenience stores. "Imperial rice balls are a good choice because the calories and oil content are relatively low. If they are combined with yogurt or milk, it will be a nutritious and healthy breakfast. Xu, a nutritionist at the Dong Shi Foundation, said.

Xu pointed out that the imperial rice balls sold in convenience stores have many fillings, such as ham, chicken and tuna. , is a high-quality animal protein source. Although the meat content is not much, with whole milk from protein, this breakfast is sufficient in calories (about 370 to 420 calories) and protein intake. If you choose meat buns with milk, protein's intake is no problem, but she also suggested that it is better to spend more money on fruit.

★ nutritionist's advice

1. Because of the different fillings, the oil content of some royal rice balls is not low. In order to reduce the intake of oil, it is recommended to match it with low-fat milk or low-fat yogurt.

2. The convenience store sells lettuce salad. You can buy a box of vegetables for breakfast, but you should put less salad dressing. If you are not used to eating lettuce in the morning, you don't have to force it, but you'd better make it up in the other two meals.

Sandwich family

Convenience stores are tired of eating food. Some people will buy radish cakes, ham and egg sandwich, egg cakes, hamburgers with milk tea and black tea. In the breakfast shop near their home or downstairs of the company. Huang Shuhui thinks that the biggest problem with breakfast sold in breakfast shops is that the fat content is too high. She said that both the ham in the sandwich and the meat in the hamburger are fried, fried eggs and a thick layer of salad dressing or cream are high in fat, unless one.

Milk tea is a big trouble, she said, milk tea contains very little milk, almost all of which is vegetable oil, and it is easy to accumulate in the body if you drink too much; Many children don't like drinking milk. In order to make children drink milk, their mothers use milk tea instead of milk. This is a wrong idea. Drinking too much milk tea is harmful to your health.

★ nutritionist's advice

1. Ask the store not to apply salad dressing or apply it thinly to reduce oil intake.

You must eat 3 plates of vegetables (about half a catty) every day. Because there are few vegetables in this breakfast, it is best to supplement them in another meal.

3. This kind of breakfast is easy to eat too much oil, and 1 week should not be more than three times.

This kind of breakfast is rich in oil and high in calories (more than 500 calories). Don't eat fried, fried or fried food for lunch and dinner that day. Try to choose halogen, boiling or steaming cooking methods. It is best to choose milk or soybean milk as a drink, and don't drink sugary juice or high-calorie iced tea or coke.

Fried dough sticks of sesame seed cake

Many people like to eat hot rice balls or sesame cakes with fried dough sticks and hot soybean milk in the morning. It's really delicious. "Although sesame oil strips are delicious, the oil content inside is surprisingly high! Zhao Qiang emphasized sesame cakes, fried dough sticks, egg cakes, radish cakes and fried dumplings. Everything sold in the soybean milk shop has the problem of high fat.

He said that a sesame cake has about 230 to 250 calories, of which about 25% comes from fat, and soybean milk is also a medium-fat food. The fat content of this combination is really high. If you eat lunch after lunch and dinner, the amount of oil you eat at the end of the day will be scary. He said that protein has plenty of baked wheat cakes and fried dough sticks with soybean milk, but the only drawback is that the oil is too high.

He analyzed that soybean milk is also rich in amino acids, but lacks methionine; Sesame cakes and fried dough sticks are just the opposite, lacking amino acids, but rich in methionine, and they can complement each other. Another popular rice ball is also high in calories and fat. Fried dough sticks and floss wrapped in traditional glutinous rice balls contain high fat. A medium-sized rice ball has as many as 550 calories. If mixed with a cup of soybean milk or milk, the total calories will exceed 700 calories.

★ nutritionist's advice

1. This kind of breakfast is high in calories and fat, so it is best to eat less. 1 week should not exceed 1 time, and the lunch and dinner on that day must be as light as possible, and do not eat fried, fried or fried foods.

This breakfast lacks vegetables and should be supplemented in the other two meals. If you must eat sesame seed cake, you can buy sesame seed cake with green salad, which can not only eat sesame seed cake, but also eat enough vegetables.

3. It is recommended to drink clear syrup without sugar. If you are not used to drinking clear syrup, you can add a small amount of sugar yourself to avoid eating too much sugar. In addition, some people like to eat it mixed with rice paste, but rice paste is still a rice product, and it lacks amino acids like sesame cakes and fried dough sticks. Protein is of poor quality, so it is best to mix it with soybean milk.

Porridge dishes zu

Some people are used to eating Chinese breakfast, especially the elderly like porridge and side dishes for breakfast. Huang Shuhui emphasized that there is no problem of high fat in porridge dishes, but the nutritional value of pickles and bean curd porridge is low, too salty and too high in sodium, so the elderly should not eat more; Moreover, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently.

Eating porridge with pickles and bean curd without protein is not an ideal way to eat. Eating porridge with side dishes is better, more convenient and more nutritious than eating whole grain porridge.

★ nutritionist's advice

1. Eating porridge makes you hungry. If you have time, you can have an extra bowl, or mix it with 1 apple, Liu Ding or banana.

2. When eating porridge, not only pickles, but also a poached egg or a piece of lean meat to get enough protein; If possible, it's best to add a plate of stir-fried dishes. This breakfast is very balanced, and the potassium in vegetables can help the body excrete sodium.

3. If office workers want to eat porridge, many breakfast carts near the company now sell salty porridge. Because the meat content in porridge is not much, and it is thin and easy to get hungry, it is recommended to buy a tea egg or low-fat milk; Or you can eat whole grains porridge, which is full and rich in protein.

Fruit and vegetable group

Recently, it is popular to eat soup or fruit for breakfast, which is considered healthier and won't make your hands greasy and dirty. Lai Yixiu said that it is convenient to eat fruit for breakfast, but the calories are too low and it is easy to get hungry. It is worth noting that if you eat fruit for breakfast, it is best not to eat fruit at noon and dinner to avoid excessive intake and high triglycerides.

Jin Meiyun explained that many people think that triglycerides are related to the oil they eat. When they find that their triglycerides are too high, they will try their best to reduce their oil intake. In fact, triglycerides are related to fructose, carbohydrates, sweets and starch. When it is too high, the intake of such food should be reduced.

★ nutritionist's advice

1. Breakfast is the best staple food, because breakfast is the energy source for the whole day, with too few calories and easy fatigue. In addition to fruit meals, it is best to add energy to your body with sandwiches or a piece of toast.

2. If you don't want to eat too much, you can also eat yogurt, which can not only eat dietary fiber, but also eat protein as an energy source for one day.

3. For people with high triglycerides, it is best not to eat only fruit for breakfast.

Generally, it should be salty and sweet. Eat fruit or drink fruit juice.

Breakfast for children: Children are in a vigorous period of growth and development, so it is very important to pay attention to supplementing rich protein and calcium. First of all, eat less foods with high sugar content to prevent dental caries and obesity. A glass of milk, an egg and a slice or two of bread are usually the best choices for children's breakfast when conditions permit. Milk can be drunk alternately with drinks such as juice. Bread can sometimes be replaced by biscuits or steamed bread.

Breakfast for teenagers: The body develops rapidly in adolescence, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamins C and A are needed to help the body grow and develop. Therefore, the breakfast suitable for teenagers is a cup of milk, a fresh fruit, an egg and two or two dry snacks (mainly carbohydrates such as steamed bread, bread and biscuits).

Breakfast for middle-aged people: Middle-aged people are "eventful autumn", shouldering two important tasks of work and family, and their physical and mental burdens are relatively heavy. In order to slow down the aging process of middle-aged people, their diet should be rich in protein, vitamins, calcium, phosphorus and so on. , and should be kept low in calories and fat.

14. What does a nutritionist have for breakfast?

Living in a busy metropolis, most people can use many excuses, such as sleeping late and not being ready, as reasons for not eating breakfast. So, let's see how nutritionists arrange and prepare their own breakfast. Perhaps it can provide reference for many white-collar workers or parents. The method is very simple, that is, make sandwiches and drink milk, cook boiled eggs or marinated eggs the night before, cut them in half, slice the cucumber, wash the cherry tomatoes, and put the eggs/marinated eggs, sliced cucumbers and cherry tomatoes directly in two pieces of bread the next morning. For children, turn the shrimp skin inside the microwave oven and put it in the sandwich, which not only supplements calcium, but also supplements protein, making it salty and refreshing. If you want to season, you can also put some ketchup. The whole journey takes no more than 10 minute, but all the nutrients are available. If time is still not enough, you can make sandwiches the night before and put them in the microwave in the morning. A glass of milk and a sandwich can be eaten by children in less than 10 minutes.

Need to be reminded that it is best to drink a cup of warm water after gargling and before eating to supplement the water consumed in one night.

Various collocation methods of nutritious breakfast

Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.

1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.

3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk. This collocation is more suitable for people with high blood sugar or diabetes family inheritance.

Spring is the season when children grow and develop vigorously. Many children have lunch at school, and the richness is difficult to guarantee, so the role of breakfast is particularly important. Experts call on all parents to be diligent, get up a quarter of an hour earlier, prepare a nutritious breakfast for your child, and let him "get out quickly with the wind".