Breakfast shops are fraught with dangers of "four highs" - follow nutritionists to eat wisely

A day's plan begins in the morning! Eating the right breakfast can not only fill your stomach, but also make you energetic and vigorous for the whole day. However, in addition to eating enough and eating well, nutritionists remind us that it is even more important to eat breakfast wisely, healthily and without burden! In particular, the hidden dangers of "four highs" in breakfast items, namely "high calories", "high sugar", "high fat" and "high salt", should not be underestimated.

Breakfast shops are hidden mines to protect your health. Don't ignore the "four highs" trap

Zu Xiong, a "sports nutritionist" who holds multiple international fitness coach and nutritionist licenses, mentioned in his book "Super Muscle Heroes" that breakfast is called Breakfast in English, which can be broken down into Break + Fast, meaning "quick decomposition"!

Generally speaking, breakfast is the time of the day when the body's ability to metabolize food is the strongest. But even so, when buying breakfast, you still need to pay attention to the "four highs" traps of high calories, high sugar, high fat and high salt in breakfast shops so that you can eat healthily, safely and without burden.

Crisis 1/High Calories:

The mayonnaise used in sandwiches, toast, and hamburgers is made with a large amount of salad oil. When ordering, you can ask the owner not to apply it, or just apply a small amount.

Crisis 2/High fat:

The fat content of fried foods such as fried chicken, French fries, and fried fish fillets, including trans fats, can easily exceed the daily fat intake.

Crisis 3/High Salt:

Sauces with high sodium content, such as ketchup, soy sauce, black pepper sauce, mushroom sauce, etc., will make you feel thirsty if you eat too much, and can easily cause your blood pressure to rise.

Crisis 4/High Sugar:

Peanut butter and chocolate sauce contain almost no nutrients other than sugar and fat, and can only provide "empty calories" with extremely low nutritional density. In addition, beverages such as reconstituted fruit juice, soda, and fruit juice are high in sugar, and coffee and milk tea with added creamer also contain a lot of trans fat. Eating too much not only makes you gain weight, but it can also damage your brain and cardiovascular system!

What you need to know to have a safe breakfast! 5 kinds of food to eat healthy

Now, it seems like there is nothing to eat at the breakfast shop? In this regard, Zu Xiong emphasized that health is not absolute, and no matter which restaurant you go to, you can always find "relatively healthy" food!

Generally speaking, the recommended nutrients for breakfast include carbohydrates provided by whole grains and root vegetables, protein provided by fish, meat, eggs, and beans, and good fatty acids provided by low-fat milk. In addition, the vitamins, minerals and dietary fiber provided by vegetables and fruits can provide the body with more than 40 kinds of nutrients that it must take from food every day to maintain good health.

As for how to match the food in the breakfast shop, we can fully obtain the above nutrients and avoid the above-mentioned "four highs" crisis as much as possible. Zu Xiong specifically recommends five types of breakfast foods that are more common in breakfast shops and are relatively easy to control calories, and explains their healthy eating methods, providing them to the public as a reference for daily diet:

Type 1／Rice balls:

Try to choose a breakfast shop that allows you to choose the fillings of your rice balls. When choosing ingredients, choose more fillings containing more fiber, such as vegetables or bamboo shoots, and add some protein such as eggs or meat. Add less meat floss, preserved radish and fried dough sticks to avoid being too salty or too oily.

Type 2／Sandwich:

Although the meat, poached eggs, ham, etc. in the sandwich can provide protein, the amount of vegetables is generally very small. Therefore, try to choose freshly made sandwiches and ask the boss to add more vegetables or tomato slices for a more balanced nutrition.

Type 3／Mantou:

People who like to eat steamed buns are recommended to put an egg in it. While taking in carbohydrates, they can also supplement an appropriate amount of protein for a more balanced nutrition.

Type 4／Shaobing:

It is recommended to use sesame seed buns with eggs instead of sesame seed buns and fried dough sticks, which can reduce calories and balance nutrition.

Type 5／Carrot Cake:

A piece of carrot cake contains about 100 calories. You can eat two pieces in one meal and add some meat or eggs to supplement protein.

Also be careful with the drinks you pair with breakfast! This is safe and nutritious

In addition to making suggestions for the main meal, Zu Xiong reminded people to be more careful in choosing the beverages that go with breakfast. He also specifically talked about and made suggestions on the nutritional benefits and precautions of three common types of breakfast drinks:

Category 1 / Milk:

In addition to milk, yogurt is a member of the milk family and has the most complete nutritional components, including nutrients such as carbohydrates, protein and fat. It is recommended to choose sugar-free ones.

Category 2／Soy milk:

The main nutrient in soy milk is protein. Having a cup of sugar-free soy milk for breakfast is a great healthy choice.

Category 3／Milk tea:

Many people think that milk tea is a type of milk, but in fact, most milk tea contains creamer made from palm oil, not milk! Therefore, milk tea is just oil, sugar, water, etc., and is an "empty calorie" beverage. If you want to drink milk tea, just add milk, otherwise just drink black tea, which can help you avoid consuming too much trans fat.

This article is from Crown Culture's "Super Muscular Hero"