The more you eat, the thinner you get! Choose the right time to eat breakfast wisely

If you choose the right food for breakfast at the right time, you can actually lose weight.

Xiaomei's best friend is getting married, so of course she is her friend's bridesmaid-to-be. Because she wants to appear beautiful and look her best on the day of the wedding, Xiaomei starts a crazy weight loss plan, thinking that as long as she reduces the calorie intake of her three meals, she will be able to lose weight. In addition, Xiaomei often sleeps late in the morning, so she simply skips breakfast and goes straight to lunch. At the beginning, she really felt that her weight was slowly decreasing. However, she did not expect that after 3 weeks, although she was consuming the same amount of calories, Xiaomei's weight kept climbing. ． ． .

Everyone knows that breakfast is the most important meal of the day. If you want to be full of energy throughout the day, you must eat breakfast. Why is that? Nutritionist Cheng Hanyu said that because the body consumes most of its energy during the 8 to 12 hours of fasting during sleep, the body will not be able to maintain a normal physiological state without proper energy replenishment after getting up. The impact is huge, ranging from effects on the gastrointestinal tract to inability to concentrate and body shape changes.

The health consequences of skipping breakfast

1. Problems with gastrointestinal function:

People who often sleep until 10 or 11 o'clock should pay attention. Eating big mouthfuls of lunch at this time can easily cause excessive burden on the stomach and intestines. Over time, it may lead to gastric ulcers, gastritis, indigestion and other diseases.

2. Prone to gallstones:

Because you have not eaten for a long time, there is no food in the stomach to stimulate the secretion of bile, which will make the bile thick and increase the chance of forming gallstones.

3. Poor metabolism:

Because after a long period of fasting, the body's energy will be exhausted, so it begins to break down the glycogen in the muscles. The glycogen in the muscles will gradually be used up due to the lack of sugar replenishment. In order to produce glucose, the human body will consume muscle tissue. When the muscle tissue decreases, the metabolism will become worse, and you will become fatter and fatter. Xiaomei in the case is gaining weight because of her poor metabolism, which is something people who want to lose weight must pay attention to.

Foods suitable for breakfast

As for which foods are suitable for breakfast? Cheng Hanyu said that breakfast should include foods containing complex carbohydrates, because these foods will slowly release sugar and help control blood sugar, such as whole wheat French baguette and oatmeal. ． ． etc. In addition, you can supplement it with protein, such as eggs, soy milk, and fiber-rich fruits or vegetables.

In addition, Cheng Hanyu also explained that clinically there are two types of people. One type always feels very hungry after getting up and must eat immediately; the other type has no appetite after getting up, but this type of people is also the group most likely to have health problems. It is recommended that you drink a 300cc glass of warm water or honey lemon water when you get up, or start with a drink for breakfast to increase your appetite.

【Energy Breakfast 1】

• Ingredients: 1/4 baguette, 20 cherry tomatoes, 1 cup low-fat milk

• Note:

  1. It is recommended to choose baguettes that are sugar-free and oil-free to reduce the burden on the body.

  2. People with mild lactose intolerance can heat milk to 50°C to avoid diarrhea symptoms, or they can choose commercially available lactose-free milk.

【Energy Breakfast 2】

• Ingredients: 1 nut and grain steamed bun, 1 boiled egg, 1 cup of unsweetened soy milk, 1 banana

• Note:

  1. Many people are accustomed to removing the egg yolk when eating eggs because they are worried about high cholesterol. However, the egg yolk actually has little impact, because 30% of the human body's cholesterol is absorbed from food, and 70% comes from the body's own production. People with high cholesterol just need to pay attention to not consuming more than 3 eggs a week.

  2. For people with poor gastrointestinal function, nut and multi-grain steamed bread can be replaced with whole wheat steamed bread or white steamed bread.

【Energy Breakfast Three】

• Ingredients: 1 bowl of brown rice porridge, 1 poached egg, 2 plates of blanched vegetables

• Note: After blanching the vegetables, just drizzle a little olive oil, linseed oil and natural sea salt on them to reduce the intake of seasonings.

【Energy Breakfast Four】

• Ingredients: 1 baked sweet potato, 15 grapes (15 strawberries in winter), 1 boiled egg, 1 cup of unsweetened black soy milk

• Note: You can buy black beans and grind them into soy milk, and drink it together with the soy milk residue to prevent the loss of nutrients. Try not to add extra sugar to avoid excessive sugar intake.

[For full content, please see Changchun Monthly Issue 375]