Feeling drowsy, is it because you ate the wrong protein for breakfast? Nutritionist Zhao Hanying reveals: 3 bad behaviors when taking protein

Protein is one of the important elements that make up human cells. Although most people pay attention to protein intake, are you eating the right protein? Some people think that it is fine to eat as much protein as possible. Nutritionist Zhao Hanying reminds us that this concept may make people fall into the trap of "3 major NGs of protein intake". Not only will people feel more tired the more they eat, it may also lead to fat accumulation and even increase the risk of cardiovascular disease, which will put their health at risk.

In order to have a balanced diet, most people believe that "more protein, less starch" is the best principle. The reason is that consuming more protein can help muscle growth and maintain health. Nowadays, it is common for people to add an egg to each meal to ensure adequate protein sources and buy protein meal boxes, but are you taking protein in the right way?

Nutritionist Zhao Hanying, director of the Morning Light Health Nutrition Specialty Consultation Center, reminds us that modern people always think that it is good to eat as much protein as possible, but are easily trapped in the "3NG protein intake" trap of "eating the wrong food, eating in the wrong order, and eating at the wrong time". Not only will they feel more tired when eating more during the golden period of breakfast to supplement protein, they may also incur a fat burden, which puts their health at risk. It is recommended that the public can eliminate unhealthy behaviors that are both time-consuming and life-threatening by consuming plant-based protein for breakfast.

3 bad behaviors in protein intake: eating the wrong protein may increase the risk of cardiovascular disease

As modern people become more health conscious, many of them will carefully calculate the calories of their three meals and strive to get enough protein intake, but in fact, there are many pitfalls in protein intake. Nutritionist Zhao Hanying warns that if you accidentally commit the following three NG behaviors when consuming protein, you may put yourself at health risk.

NG1: Eating the wrong protein, letting grease and starch go down your stomach

A high proportion of modern office workers eat out. Although there are many choices of protein foods, they are prone to consume high-fat, refined starches. Taking breakfast as an example, although common breakfast menus such as pork chop omelet and radish cake with egg contain proteins such as eggs and meat, they will also consume excess fat, starch and seasonings, increasing the burden on the body. Studies have shown that consuming too much high-calorie food may cause visceral fat to accumulate, thereby increasing the risk of diabetes, hypertension and metabolic diseases.

NG2: Eating meat, eggs and other animal proteins in the wrong order may increase health risks

As long as it is protein, can we eat it in any way and choose it however we want? Many people prefer meat, eggs and fish as protein sources. However, animal protein contains more saturated fatty acids. Excessive intake can easily cause cholesterol to deposit in blood vessels, thereby increasing the risk of cardiovascular disease. Foreign studies have also found that increasing animal protein intake may lead to an increase in the mortality rate from cardiovascular disease. Therefore, nutritionists remind us to follow the guidance of the National Health Administration and supplement protein in the order of "beans>fish>eggs>meat", giving priority to beans which are plant-based proteins to reduce the burden on the body. For example, soy milk commonly found in convenience stores contains soy protein, which is a convenient plant-based protein option for people who eat out. The Journal of the American Medical Association (JAMA) also pointed out that if 3% of animal protein is replaced by plant protein, the risk of death can be significantly reduced by 10%.

NG3: Eating at the wrong time and missing the golden period for protein intake may lead to wasted protein

Protein intake is not just about eating enough and eating the right foods. There is actually a "critical period for protein intake"? Nutritionist Zhao Hanying explained that after a whole night of energy consumption, the body is very hungry for protein in the morning to replenish energy, which can "turn on" the body and start the day's functions. In addition, some studies have pointed out that the amount of protein that the human body can synthesize at one time is limited. If a large amount of protein is concentrated in one meal, the part that exceeds the load will be lost and wasted. People are advised to seize the golden period of protein intake during breakfast and start the day with energy by consuming plant-based protein, with beans as a priority.

For breakfast, you can replace part of the animal protein or starch with a cup of soy milk to supplement the "golden triangle nutrition".

Nutritionist reveals: Eating the right protein can help boost energy

Nutritionist Zhao Hanying shared that there was a 28-year-old office lady who was used to having high-calorie breakfasts such as pork chops and egg burgers in the morning. The high starch and low plant protein breakfast intake made her always feel sleepy after breakfast, and she even dozed off in meetings. Eating too much starchy food at breakfast will cause blood sugar to soar rapidly. Not only will you easily feel tired and drowsy, but it may also lead to the risk of diabetes in the long run. People are encouraged to supplement breakfast with high-quality protein to stabilize blood sugar, delay hunger and boost energy. Experiments abroad have also found that people who eat high-protein foods for breakfast have improved concentration in the morning.

How to eat breakfast healthily? Change "this food" to avoid accidental landmines

There are many ways to consume protein, but supplementing protein correctly and avoiding NG traps can help people achieve twice the result with half the effort in controlling their diet. For example, you can replace part of the animal protein or starch with a cup of soy milk for breakfast to supplement the "golden triangle nutrition". In addition to soy protein, which is a plant protein that can help muscle growth and reduce burden, soy milk also contains soy isoflavones that can create a good complexion, and soy lecithin that can help boost spirits and make thinking more alert. Nutritionist Zhao Hanying reminded the public that there is no need to rush to change eating habits. You can start with breakfast drinks and slowly adjust to a balanced diet and lifestyle to take care of your own health.

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