Is it easy to get gallstones if you don’t eat breakfast? Nutritionist Huang Xiaotong said

Modern people have heavy schoolwork and busy work, and staying up late and sleeping late are commonplace. Some people are too lazy to eat breakfast every morning and would rather spend their time catching up on sleep. Of course, there are also people who think, "I'm not hungry anyway, and it's almost noon, so I might as well not eat." Dear, if you really think so, it will definitely be detrimental to your health!

We often say that "a day's plan begins in the morning", so of course the first thing to do when you wake up in the morning is to have a good breakfast! If you go directly to work or class without eating breakfast, your brain will not have enough glucose to consume due to fasting all night, resulting in inability to concentrate, affecting your work and study efficiency, and causing emotional irritability and instability. So I never miss breakfast, and before going to bed I will look forward to what nutritious and delicious food I will eat the next day. Although this is more related to my greedy personality, it can satisfy my appetite while allowing my body to obtain the necessary nutrients. Why not have the best of both worlds?

Fasting for too long can cause bile stagnation

In addition to the disadvantages of skipping breakfast mentioned above, there is one most important point: it increases the risk of gallstones! There is usually a 10 to 12 hour interval between dinner and breakfast the day before. If you skip breakfast and don't eat until noon, the two meals will be separated by too long, causing bile to be unable to participate in the digestion and absorption of food and be eliminated, and to continue to concentrate and accumulate in the gallbladder, thereby increasing the risk of gallstones.

The main function of the gallbladder is to concentrate, store and release bile. When fatty chyme enters the duodenum, it stimulates the intestinal mucosa to secrete cholecystokinin (CCK) to cause the gallbladder to contract. At this time, bile will be discharged through the common bile duct into the duodenum to help digestion and absorption of fat. Therefore, if we do not eat for a long time, the bile will not be able to be discharged from the gallbladder smoothly, and will continue to concentrate and produce crystals. Over time, it will form gallstones and even further cause bile duct obstruction, cholecystitis, etc.

When bile cannot be excreted, it will continue to concentrate, accumulate in the gallbladder and form crystals, which will eventually form gallstones.

How to eat breakfast: dietary fiber + protein

Focus on a balanced diet, paying special attention to the sources of carbohydrates and protein. Try to choose good carbohydrates, also known as "complex carbohydrates", and avoid overly refined sugars. In principle, as long as the food is not overly refined and tries to keep its original state, such as sweet potatoes, brown rice, whole grain rice, oatmeal, fresh fruits and vegetables, etc., they are all complex carbohydrates. This type of carbohydrate is rich in dietary fiber, which not only provides a sense of fullness, but also helps stabilize blood sugar, helps people concentrate, and reduces drowsiness.

As for protein, it is recommended to choose high-quality protein. Soy milk, milk, dairy products, tuna, meat, and eggs are all good choices. In addition to increasing satiety, it can also maintain normal body metabolism, help regulate physiological functions, and provide us with energy throughout the day!

Oatmeal and fruits are representative foods of complex carbohydrates. When paired with high-quality proteins such as milk and yogurt, they are very nutritious!

Dietary principles for gallstones

In addition to skipping breakfast, other factors such as obesity, family history, long-term high-fat diet, and diabetes are all risk factors for gallstones. In order to reduce the discomfort caused by gallbladder contraction, a low-fat diet should be adopted to reduce the stimulation of fatty foods on the gallbladder. The dietary principles are as follows:

1. Obesity is highly correlated with gallstones, so it is necessary to maintain an ideal weight.

2. Daily fat intake should not exceed 25% to 30% of total calories.

3. Eat less gas-producing foods, such as potatoes, beans, and onions, to avoid abdominal discomfort.

4. Increase water and dietary fiber intake. The goal for fiber is 25 to 30 grams per day, not too much.

5. If you adopt a low-fat diet for a long time, you need to pay attention to the supplementation of fat-soluble vitamins.

6. Avoid fried foods and sweets.