Many people often have breakfast in a hurry to go to work and school in the morning, or because they get up too late, they simply eat breakfast and lunch together. However, breakfast learning is a big question, not only the beginning of the day’s vitality, but it can develop a good habit of eating breakfast, but also maintain blood sugar levels and reduce the risk of diabetes!
Hypoglycemia reaction is prone to 10 o'clock in the morning. Not eating breakfast may cause gastric diseasesAccording to the theory of "Ziwu Liuzhu" in Chinese medicine, there are 12 links of the human body at 12 hours a day. When you walk to the "stomach" from 7 to 9 in the morning, you will have the best digestive utilization rate when you have breakfast at this time. Nutritionist Cheng Hanyu said that the normal blood sugar value is about 70~100 mg/dl. Usually, if the human body does not eat overnight, the blood sugar will decrease. If you eat a good nutritional breakfast at this time, it can keep your blood sugar at a relatively stable level and prevent the common hypoglycemia reaction at around 10 a.m. If your blood sugar is low, you will be more likely to have heads, cold sweats, palpitations, etc., which may affect your academic and work performance.
Although some people are not a big deal to eat breakfast, they can "refill" them for lunch and dinner, but Cheng Hanyu said that breakfast is very important and cannot be omitted! If you don’t eat breakfast, it is easy to feel hungry in the morning and your stomach is more likely to feel hungry at noon. Some people eat a lot, which will cause excessive stomach burden, which may lead to gastric disorders such as gastric aches, gastritis, indigestion and other stomach diseases in the long run. At the same time, I missed breakfast and had not eaten for a long time. There was no food in the stomach that could stimulate the secretion of pulp juice, which would make the pulp juice thicker and the chance of producing pulp stones increased.
Eating breakfast helps with thanksgiving. Remote diabetesTherefore, don't underestimate eating breakfast. Breakfast is helpful for maintaining normal physiological conditions and activities, preventing hypoglycemia, maintaining normal thanksgiving. Cheng Hanyu explained that there are about 70-100 grams of liver sugar in the liver, which will be consumed after fasting for 8-12 hours. The liver sugar in the muscles is also used up because there is no sugar supplement. In order to generate glucose, the human body consumes muscle tissue. Once the muscles are reduced, the human body will become worse.
For the Aimei family who weighs more, they can also maintain good rewards through eating breakfast, control the total heat and reasonable weight. At the same time, eating breakfast can also reduce "infarcine resistance", thereby reducing the risk of diabetes. When the body's muscles, fat, liver cells, etc. cannot correctly and effectively react with insulin in the blood, it is insulin resistance, which will cause high blood sugar and also cause diabetes.
Moreover, eating breakfast can help adjust the body quality index (BMI). People who usually don’t eat breakfast or brunch together are mostly because they get up late, which often means that they may have gone to bed late the day before. Once you go to bed late, your chances of eating midnight snacks will increase greatly. At this time, you will easily have lower abdomen and abdominal obesity.
Pay attention to portion size for low GI breakfast. Eating this way can prolong the increase in blood sugar.It is recommended to eat foods containing multiple carbohydrates for breakfast, such as whole wheat flakes, pork slices, brown rice flakes, etc. These foods will slowly add sugar to help control blood sugar. Do not drink sugar-containing beverages. You can use chicken eggs, beans, etc. to increase nutrition. Since most people often ignore the five fruits and vegetables every day, breakfast is mostly powder and protein. It is recommended to eat fruits, vegetables, etc. for breakfast to increase the intake of quality.
Cheng Hanyu also proposed an ideal breakfast combination, such as toast eggs and lettuce, chubby eggs, or a vegetable bun instead of meat buns, and a cup of micro-sweet beans, the heat is about 400 calories, which can provide appropriate heat and bring vitality to the morning.
If you are already diabetic, pay more attention to the sugar storage for breakfast. When eating toast, you should cut the seemingly inconspicuous toast, because the body is solid, it accounts for 20%-25% of the powdered powder of a piece of toast, and the heat should not be reduced. The staple foods of diabetes can choose "low GI" brown rice and all grains. Cheng Hanyu said that low GI is food with a low glycemic index. After eating, blood sugar rises more slowly. Unlike white rice and refined bread, which are high-glycemic foods, which will increase blood sugar rapidly and stimulate insulin secretion.
But it should be noted that even for healthy breakfasts such as whole wheat bread and rice slices, you should still pay attention to the amount of food you eat. Eating too much will still lead to excessive blood sugar. Therefore, you should not eat without restrictions just because it is a low-GI food. When choosing fruits, fruits with higher sugar and sweeter portions should also be limited. At the same time, because high-fiber fruits and vegetables can delay the rate of blood sugar rise, diabetic patients should increase the intake of fruits and vegetables more than ordinary people. It is recommended to eat lettuce, tomatoes, cucumbers, etc.
Breakfast can be eaten in two stages, which reduces the stomach and stomach burdenHowever, many people often think that they have a bad appetite when they wake up in the morning, and don’t pay attention to breakfast. It is recommended that they can be divided into "two stages of eating". After getting up, drink beans to replenish their energy. When they feel "wake up" at around 10 o'clock, they will eat toast. This will also reduce the amount of lunch. This can be done in two ways. Because many office workers take a nap during lunch break, but if they eat too much lunch and lie on the table and take a nap, it will easily cause pressure on the stomach. If the appropriate amount of lunch is reduced, it can also reduce the burden on the stomach..
Healthy breakfast combination1. Alfalfa sprout sandwich + energy soup
2. Cheese vegetable sandwich + swallow slices
3. Toast egg (remove) + sugar black bean squid
4. Soft egg + sugar bean squid
5. Soft bean squid + low fat cheese + One serving of fruit + sugar-free green tea
6. 1 bowl of thin rice + 1 poached egg + 2 dishes of green vegetables
7. Whole malt sandwich + low-fat milk
It is worth mentioning that when you sleep on holidays, you can have a leisurely brunch with friends and family at noon. This way of dining is becoming more and more popular. However, brunch has large portions, often with a large amount of protein such as ham, bacon, and eggs. The cooking method is mostly fried, and the fat ratio is high. If it is not suitable for cooperation, it will be the first meal of the day, otherwise it will be easy to get fat.
Responsible editor: Chen Yaomei