Breakfast nutrition triangle: protein, fiber, and carbohydrates are essential

According to an "Asia Pacific Healthy Breakfast Survey", Taiwanese people's breakfast habits have stagnated in the past 10 years. Not only do they have no time to eat breakfast, but the myth that high-fat, high-calorie breakfast = high nutrition has also caused people to not get enough protein and fiber! Herbalife, which is dedicated to promoting healthy breakfast, advocates the "Morning Trilogy", and recommends "hydration, nutrition, and vitality" in the golden three hours after getting up. It enriches the taste buds with a visual healthy breakfast, taking into account high-quality "protein", "fiber" and "carbohydrates" and other balanced nutrients to start an energetic day!

Taiwanese people's breakfast habits have stagnated for 10 years! 1/4 of Chinese people don’t eat breakfast, eat the wrong breakfast, and eat it at the wrong time!

Chen Zhaoliang, general manager of Herbalife Taiwan branch, said that the "Asia Pacific Healthy Breakfast Survey" conducted by Herbalife in 11 markets in the Asia Pacific region in 2018 found that Taiwanese breakfast habits have stagnated. Although 80% of respondents in the survey believed that breakfast is the most important meal of the first day, the proportion of those who do not eat breakfast every day has remained at 24% for 10 years; and among the respondents who have the habit of eating breakfast, as many as 70% do not consume protein for breakfast, 80% do not consume fruits and vegetables for breakfast, and the proportion of fat intake is the highest in Asia. In addition, 35% of the respondents eat breakfast while commuting or in the office, indicating that the proportion of Chinese people eating the wrong breakfast and eating at the wrong time is extremely high!

Taiwan ranks sixth in the world in terms of working hours. “Lack of time” is the main reason why Taiwanese people skip breakfast or eat the wrong breakfast. Chen Zhaoliang said that a balanced breakfast starts the day with energy and is also an important driver for promoting health. It reminds people of the importance of breakfast and provides a convenient, quick and nutritious breakfast plan, calling on Taiwanese consumers to pay attention to a balanced intake of nutrients at breakfast.

Eat at the right time and with the right nutrients: weight management and intestinal cleansing are easy

According to a survey conducted by the National Weight Control Registry (NWCR), 78% of people who successfully lost weight had the habit of eating breakfast at a fixed time. The "Obesity" study found that consuming a high-protein breakfast between 6:00 and 9:45 in the morning can reduce the chance of fat synthesis and give the body a longer feeling of fullness throughout the day. Dr. Chen Zhenyu, professor of food and nutritional science at the Chinese University of Hong Kong and senior nutrition expert of the Herbalife Nutrition Advisory Committee, pointed out that developing the habit of eating breakfast and eating the right content and time of breakfast can arouse the body's vitality, improve concentration, and is also beneficial for weight management and digestive health.

Dr. Chen Zhenyu explained that after a whole night of sleep, the interval between the human body and the previous meal is usually more than 8 hours. After getting up, the blood sugar concentration in the body is not enough to meet the body's needs, which often makes people tired and lack of concentration. At this time, the body is in urgent need of supplementing high-quality protein, fiber and carbohydrates to enhance metabolism, promote gastrointestinal motility, maintain digestive tract health, and awaken physical vitality. In addition, the feeling of hunger caused by fasting for too long can easily lead to eating too quickly, and the brain does not have time to feel full, resulting in excessive calorie intake. Therefore, eating the right breakfast at the right time, chewing slowly, and choosing a healthy breakfast with "appropriate calories" and "low fat" can not only provide energy, but also help with weight management.

Breakfast nutrition triangle: protein, fiber, complex carbohydrates

Herbalife senior nutritionist Lin Ruojun pointed out that high fat and high calories do not mean high nutrition, especially since breakfast is the first meal of the day, so special attention should be paid to nutrient balance. Nutritionist Lin Ruojun further stated that breakfasts popular among Taiwanese (such as rice balls, bread, pan-fried buns, egg pancakes, radish cakes, sesame seed buns, fried dough sticks, and sandwiches) are mostly cooked with high oil and salt content, and are mostly a combination of starch and a small amount of protein. Not only do they contain excessive fat, calories, salt, and sugar, but they are also insufficient in protein and fiber. Breakfast lacks fiber and cannot promote intestinal motility, and the feeling of fullness is not enough, so you may feel hungry before noon. Lack of protein can easily lead to fat gain and muscle loss. If this continues for a long time, it will cause a decrease in metabolism, which is not conducive to weight management and will also damage gastrointestinal health.

Nutritionist Lin Ruojun proposed the "Morning Trilogy" for a healthy breakfast: hydration, nutrition, and vitality. Make use of the golden 3 hours after getting up to eat the right food and make your body healthier. It is recommended to start with the first cup of 30-50°C warm water after getting up to replenish the water lost at night. You can even add some aloe vera juice to the water to wake up the sleeping intestines and promote peristalsis. The best time to have breakfast is about an hour after waking up, when you should have a balanced breakfast containing "high-quality protein", "fiber" and "carbohydrates". Afterwards, drink a cup of tea to boost your spirits, control your appetite, and avoid unhealthy snacks or high-calorie three-in-one coffee before lunch, so you can feel refreshed and energetic all morning!

【High-quality soy protein】 is a source of protein that can provide the amino acids needed by the brain, making the brain more alert, helping to improve learning ability and concentration. It also supplements the protein needed by muscles, maintains body muscle mass, and avoids the decrease in metabolic rate caused by muscle loss. The recommended daily protein intake for adults based on their lifestyle is 0.8-1.2 grams per kilogram of body weight. The average daily protein intake is about 60-70 grams, which must be evenly distributed among three meals, with each meal consuming about 20-25 grams. However, Taiwanese people are accustomed to consuming excessive protein at lunch and dinner, and their protein intake at breakfast is clearly insufficient (Note: an egg, a common breakfast item, contains about 7 grams of protein). It is recommended to consume high-quality low-fat protein such as salmon, chicken, or bean products, which can help increase post-meal energy expenditure and fat burning, while increasing satiety and reducing the desire to eat snacks.

Soy protein has gradually gained attention in recent years. Although meat provides rich protein, it also contains a lot of saturated fat and cholesterol. Compared with animal protein, soy protein is a healthier and higher quality choice. Soybeans contain up to 36% protein. Compared with other plants, soy protein contains complete essential amino acids. In terms of biological value, net protein utilization and protein efficiency ratio, it is a very high-quality and easy-to-absorb protein source. Soybeans are low in saturated fat and contain no cholesterol. Eating soy products in your diet can also increase your intake of vitamins such as folic acid and vitamin K, as well as soy lecithin, which are good helpers in promoting human health.

【Fiber】 can increase satiety, promote gastrointestinal motility, and improve constipation, a common problem among office workers. The recommended daily fiber intake is 25 grams, and breakfast is recommended to consume 5-10 grams of fiber (for example: 2/3 bowl of cooked vegetables contains about 3-4 grams of fiber, and a tennis ball-sized piece of fruit contains about 2 grams of fiber). Sufficient fiber intake can promote gastrocolic reflex, empty the stomach, promote intestinal peristalsis, and produce a feeling of defecation. Having a bowel movement after breakfast is good for your health. If you skip breakfast or do not get enough fiber, you are prone to constipation, which can lead to toxin accumulation and even acne.

[Carbohydrates] Provide the energy needed for physical activities. It is recommended to consume complex carbohydrates containing fiber, such as oats, sweet potatoes, and multi-grain steamed bread, etc., to provide the body with long-term and stable energy, stabilize blood sugar and help gastrointestinal motility.

[Sugar-free tea] The antioxidant catechins in tea can accelerate blood circulation, make the brain clearer, activate the brain's memory better than coffee, make it easier for people to concentrate and improve efficiency. In addition, catechins can slow down the decomposition of dopamine and adrenaline in the brain, allowing people to quickly refresh themselves, especially in the morning after breakfast when they arrive at the company or school. Drinking a cup of tea can quickly wake up the mind. Also, because the caffeine content in tea is much less than that in coffee (a cup of tea contains about 40 mg of caffeine), it has less irritation to the gastric mucosa and is more beneficial to health.