The more you eat breakfast, the fatter you get? Nutritionist's warning: Don't step on these 4 bad breakfast combinations

Breakfast is the most important meal of the day. It can provide the energy and nutrition needed by the body, so that we have enough energy to cope with a whole day's work and life. However, modern people often neglect the importance of breakfast due to being busy, or eat some unhealthy food casually. For example, when they go to a Western breakfast shop, they take out bacon and eggs, scallion pancake, and a cup of milk tea or black tea; when they go to a Chinese breakfast shop, they buy glutinous rice balls with rice milk, which are high in sugar, oil, and starch. In the short term, it will increase your glycemic index and make you drowsy. In the long term, it may affect your weight loss plan and increase the risk of obesity.

Huang Yahui, a nutritionist at the Peace Women's and Children's Hospital of Taipei City, said that studies have shown that eating breakfast can improve concentration throughout the day, but modern people often eat casually and do not have time to prepare their own breakfast. In fact, takeout breakfast can also be healthy. It is recommended to keep in mind the principle of "reducing oil, adding calcium, and adding fiber" instead of considering taste for everything.

4 NG breakfasts, beware of obesity

NG breakfast 1: bacon and eggs, scallion pancake and milk tea

[Reason]: Bacon is lard covered with meat slices, scallion pancake is made by stacking layers of greasy crust, and milk tea is the embodiment of creamer and sugar. Without milk, it is impossible to supplement calcium. Excess fat will cause obesity over time.

[Change to this way]: You can replace it with "vegetable whole wheat omelet" and "low-fat milk barley tea". The combination of cabbage, onion and omelet is a perfect match, and milk tea is easy to make. Just buy a bottle of low-fat milk and a bag of barley tea. Soaking them together is not only low in calories but also provides calcium.

NG breakfast 2: glutinous rice balls with rice milk

[Reason]: Glutinous rice with a high glycemic index will affect blood sugar fluctuations and increase the burden on the stomach and intestines. The meat floss, fried dough sticks and other foods in rice balls contain higher fats, and the high sugar content of rice milk can make you drowsy at work or in class if you are not careful.

[Change to this way of eating]: You can replace it with "tuna purple rice balls" with "clear milk". It is recommended to go to a store that sells purple rice balls and ask the owner to replace the meat floss and fried dough sticks with tuna, corn, scallion eggs, etc. with high nutritional value. In addition, clear milk or sugar-free soy milk has a lower calorie burden.

NG breakfast: croissant (croissant, donut) bread with juice.

NG breakfast three: red bean (taro, custard) bun with chocolate milk

[Reason]: Girls love sweet combinations the most and can’t resist even breakfast. However, when sugar and starch are added together, the calories can exceed 400 or 500 calories, which can easily cause drowsiness and lack of energy.

[Change to this way of eating]: You can replace it with "brown sugar (cheese, nuts) buns" with "low-fat fresh milk". The antioxidant nutrients, good cholesterol, protein and minerals contained in nuts are high-quality ingredients that take into account both taste and health. Brown sugar is also rich in aroma and tastes good without the need for additional ingredients.

NG Breakfast 4: Croissant (croissant, donut) bread with juice

[Reason]: Ready-made fruit juices are high in sugar and low in fiber. Unlike natural fruits, they are synthetic. In addition to oil, breads also contain the health killer "trans fat", which may even cause arteriosclerosis.

[Change to this]: You can change to "sweet potato, banana with toast and black fungus drink", which can take into account both deliciousness and nutrition. In particular, eating bananas for breakfast can provide mood-stabilizing calcium, tryptophan, and B vitamins. Pairing them with toast can increase satiety without being too greasy. In addition, black fungus drink increases dietary fiber intake and aids bowel movements.