Do you want to eat breakfast like a king and eat your fill? Nutritionist Zhao Hanying: Don’t touch these three fattening breakfasts

Breakfast is an important source of calories and nutrition for the day. We often hear the saying: "Eat breakfast like a king, eat enough and eat well for breakfast", which makes people think that breakfast is to be full so that we have the energy to sustain the day's activities. However, nutritionist Zhao Hanying reminds us to be careful if we consume "fattening breakfast" containing high fat and starch for a long time, as it may still easily lead to obesity.

How important is breakfast? According to a report published by the Harvard School of Public Health in the American Heart Association's journal Circulation, eating a full breakfast can make up for the low blood sugar level just after waking up, help activate blood circulation, refresh the mind, and stabilize blood sugar levels in the body. If you skip breakfast, you will feel sluggish and lack energy.

Nutritionist Zhao Hanying said that although it is commonly reported that skipping breakfast may cause hypoglycemia, leading to dizziness, vertigo, and lack of energy. But on the other hand, eating too much food that causes the body's blood sugar to rise quickly can cause people to feel drowsy. Therefore, people should pay more attention to the choice of breakfast. They should eat enough and eat well. More importantly, they should avoid eating "fattening breakfast".

People should pay more attention to their breakfast choices. They should eat enough and eat well. More importantly, they should avoid eating "fattening breakfast".

Beware of the three major sources of fattening breakfast

1. Traditional breakfast shop:

The unpopular breakfast foods in traditional breakfast shops: pan-fried buns, fried dumplings, sesame seed cakes, fried dough sticks, and rice balls.

The above meals are indeed very filling and you can easily feel full after eating them. However, these foods are high in starch and fat and lack the nutrients of fruits and vegetables. In the long run, it is not only easy to cause obesity, but also easy to cause the consumer's blood sugar to rise rapidly in a short period of time, leading to drowsiness.

It is recommended that people choose steamed buns with eggs, plain milk and other dishes when going to traditional breakfast shops, and pair them with an orange or apple to supplement fiber. Not only can it satisfy your hunger and replenish the nutrients you need for each meal, it also prevents you from eating too much fat and starch.

Pan-fried dumplings are high in starch and fat and lack the nutrients of fruits and vegetables.

2. Western-style breakfast shop:

The worst breakfast foods in Western breakfast shops: hamburgers, teppanyaki noodles, etc., paired with sweet milk tea.

Teppanyaki noodles, hamburgers, chicken nuggets, etc. are common breakfast foods for modern people. Just eating one serving can fill your stomach immediately. However, dishes like teppanyaki noodles, which contain a lot of seasonings and thickening, have surprisingly high calories. And adding so much seasoning will result in a high sodium content. Hamburgers and other foods contain too much mayonnaise, ketchup, and meat, but lack sufficient fruits and vegetables. In addition, milk tea with a large amount of creamer and high sugar content can easily lead to insufficient intake of fiber and vitamins in the long run, leading to constipation, obesity and other problems.

As an alternative, when purchasing breakfast, you can choose a combination such as vegetable omelette, cheese, vegetable and egg toast, and fresh milk. Not only can you eat enough to fill yourself up, you can also get essential nutrients such as whole grains, root vegetables, fruits, protein, milk, etc., and you will be less likely to consume too much fat and gain weight.

Teppanyaki noodles, hamburgers, chicken nuggets, etc. are common breakfast foods for modern people. Just eating one serving can fill your stomach immediately. However, dishes like teppanyaki noodles, which contain a lot of seasonings and thickening, have surprisingly high calories.

3. Convenience stores:

Convenience store landmine breakfast food: hot dog burger with cola, American breakfast, enjoyable and satisfying.

Although this way of eating tastes good, it is not very nutritious. It can only provide protein, grains, root vegetables, and sugar. Lack of vegetable and fruit intake, and smoked processed products such as hot dogs are high in sodium and nitrite, and the origin of the raw materials for most hot dogs is unknown, so excessive intake is not recommended. In addition, drinking carbonated beverages such as soda on an empty stomach can irritate the stomach and intestines, causing problems such as indigestion and gastrointestinal damage.

It is recommended that when people buy breakfast at a convenience store, they can choose foods such as triangular rice balls, sandwiches, etc., and pair them with an apple, a salad, or a banana. This will replenish the necessary nutrients and avoid consuming too many calories and bad fats that will burden the body.

[Nutritionist's Tips]:

Nutritionist Zhao Hanying said that after sleeping, the human body maintains an empty stomach for more than 10 hours, and the things it needs most, besides water, are grains and root vegetables, as well as protein intake. In addition to these nutrients, the intake of fruits and vegetables is also very important. In fact, whether it is breakfast, lunch or dinner, as long as you grasp the following three principles of food intake, a balanced diet, less processing, less sugary drinks, and regular exercise, you can easily develop a healthy and thin physique.

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