Breakfast obesity traps, how many have you fallen into? The golden triangle is indispensable

Some women who love to be slim deliberately go to bed late and get up late, just to skip breakfast, thinking they can lose weight; there are also office workers who are too busy to have time to eat breakfast. In the long run, not only will their metabolism slow down and they will easily gain weight, but they will also be at risk of constipation, cardiovascular diseases and other diseases. How to eat breakfast healthily? Experts remind that breakfast must have the golden triangle: high-quality protein, fiber, and carbohydrates.

After not eating for a night, the blood sugar concentration in the body drops, and breakfast is the key to starting the body's energy for the day. However, according to a survey conducted by the National Health Administration, 23% of the public do not have the habit of eating breakfast every day, and even 5% of the public never eat breakfast. The reasons include "not having enough time", "no appetite", and "fear of getting fat". Skipping breakfast will bring many health risks. Not only will the metabolism slow down and blood sugar become unstable, causing excessive intake of sugar, fat and calories at lunch, but these are all risk factors for obesity, diabetes and cardiovascular disease.

Common traps of eating the wrong breakfast can lead to nutritional imbalance and chronic diseases in the long run

Since breakfast is so important, is the breakfast diet of modern people balanced and healthy? Breakfast is the first meal of the day and the most important meal of the day. However, it is common for busy office workers to eat hot dogs with flavored milk, or donuts with milk tea, or sesame seed buns and fried dough sticks with rice milk, etc. These are common breakfast traps. Eating the wrong breakfast will cause nutritional imbalance in the long run, which may lead to various chronic diseases in the long run.

The golden triangle of breakfast: high-quality protein, fiber and carbohydrates

What is the right thing to eat for breakfast? Nutritionist Lin Ruojun said that the key is to consume the golden triangle of breakfast, including: high-quality protein, fiber and carbohydrates; among them, high-quality protein can not only increase muscle, but also increase satiety; as for carbohydrates, they can provide a source of energy for the day, improve learning ability and concentration, and fiber helps digestion and promotes gastrointestinal motility, which are the soul nutrients of breakfast.

It is recommended to consume about 20 grams of protein for breakfast every day, but most people cannot reach this level. For example, one tea egg contains only 7 grams of protein, which is obviously insufficient. The average daily protein intake required by an adult is estimated at about 1 gram per kilogram of body weight, and it is best to distribute it evenly among three meals.

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.

Don’t exercise on an empty stomach in the morning. Pay attention to your diet before and after exercise.

Dr. Dana Ryan, an American sports nutrition expert, said that people who have the habit of exercising in the morning should not exercise on an empty stomach. It is best to replenish carbohydrates that can provide energy and high-quality protein before exercise. It is best to drink liquid drinks that are easy to digest. The protein should be mainly whey protein to help build muscle and reduce fat. You can replenish protein, fiber, carbohydrates, etc. within 30 minutes after exercise.

In addition, carbohydrates are also indispensable for breakfast. It is recommended to consume oats, sweet potatoes, whole wheat bread, etc. Considering that an adult requires 1,200 calories per day, the proportion of carbohydrate intake per day should be 40% to 60%.

Consuming fiber for breakfast can increase satiety, promote gastrointestinal motility, and improve constipation. The recommended daily fiber intake is 25 grams, and it is recommended to consume 5 to 10 grams of fiber for breakfast. For example, a small plate of vegetables contains about 5 grams of fiber, and a fist-sized apple also contains about 5 grams of fiber.

Quick breakfast alternatives easy DIY

If you are very busy in the morning, in order to achieve the golden triangle of breakfast, which combines high-quality protein, fiber, and carbohydrates, you can also combine whey protein powder, soy protein powder, and add appropriate amount of fruit, and beat them into a thick juice, but do not filter the fruit residue. It is also one of the options to replace a breakfast meal.

Compared to other plants, soy protein contains complete essential amino acids and is a high-quality and easily absorbed protein source in terms of biological value, net protein utilization and protein efficiency ratio.