Not having a good breakfast is equivalent to chronic suicide

　　As the saying goes: “The day’s plan begins in the morning. ”But many people would rather spend time lying in bed in the morning or dressing up carefully than taking 20 minutes to have a serious breakfast.

　　Skipping breakfast will cause "three highs"”

　　The survey shows that 38.54% of people cannot insist on eating breakfast every day, and 4.16% of people even never eat breakfast. Research from Imperial College London found that skipping breakfast will send out signals from the brain that it needs high calories, leading to a greater chance of consuming "junk food" at lunch and dinner. For a long time, obesity, hypertension, Hyperlipidemia and diabetes will come to your doorstep. Research from Harvard University in the United States also confirmed that this practice will increase the risk of heart disease by 27%.

　　China disease Ma Guansheng, deputy director of the Nutrition and Food Safety Institute of the Center for Prevention and Control, emphasized that eating breakfast every day is advocated by the World Health Organization healthy Lifestyle, lack of time, lack of appetite, weight control, etc. are not reasonable excuses. A fixed breakfast time should be set aside to cultivate the habit of eating breakfast. Parents' precepts and deeds and the mutual influence of family members are all crucial.

　　Eating breakfast too fast increases the risk of cancer

　　In the survey, 60.42% of people finished their breakfast within 10 minutes, and 9.38% finished their breakfast within 5 minutes. In this regard, Ma Guansheng pointed out that the most direct impact of gorging is indigestion. A study by the Medical University of South Carolina in the United States pointed out that not chewing carefully will increase the burden on the gastrointestinal tract and greatly increase the chance of suffering from gastroesophageal reflux. Japan nerve Dr. Yoneyama Koki, a doctor of internal medicine, said that eating too fast will not stimulate brain nerve activity, and people will become stupid. Osaka University in Japan also found that eating too fast can double the risk of obesity. Moreover, most people eat food in a hurry regardless of whether it is too hot. Long-term high-temperature eating may induce cancer . More and more studies show that overheating is closely related to various digestive tract diseases such as esophageal cancer.

　　Ma Guansheng suggested that it is best to arrange breakfast between 6:30 and 8:30, and eat it at home in 15 to 20 minutes to develop a healthy and regular work and rest habit. Fan Zhihong, an associate professor at the School of Food Science and Nutritional Engineering at China Agricultural University, suggested that you can make semi-finished food the night before. When making soup and hot rice in the morning, you can wash and tidy up every opportunity to make time for breakfast.

　　The breakfast is not nutritious and the reaction cannot keep up.

　　Breakfast should not only be eaten, but also eaten well. However, surveys have found that Chinese people generally do not pay enough attention to the nutritional combination of breakfast and eat a single content. Ma Guansheng said that poor breakfast quality results in relatively low blood sugar levels, which cannot provide sufficient energy to the brain in a timely manner, making it prone to problems such as panic, fatigue, and lack of concentration, which greatly reduces work and study efficiency. Dr. James Balch of Indiana University School of Medicine pointed out that eating a single diet will cause the body to lack essential vitamins, minerals, etc., and even seriously hinder blood circulation. Research from Virginia Commonwealth University in the United States shows that the richer the breakfast, the better the control of blood sugar and blood lipids, and the more significant the weight loss effect.

　　“Energy intake from breakfast should account for 25% to 30% of the total energy throughout the day. ”Fan Zhihong suggested that a high-quality breakfast nutritional mix should have "four haves and two don'ts", that is, starchy staple foods; protein-rich milk, eggs, and beans; fruits and vegetables; a spoonful of nuts; no fried foods; no grilled or smoked products.

　　Poor dining environment and high safety risks

　　The survey found that 57.29% of people often eat breakfast outside, of which 14.58% "buy breakfast at roadside stalls and eat while walking", 17.71% "eat in the school or company canteen", and 25% "buy it back to school or office and solve it in a hurry". There are many safety risks in this. Eating while walking provides an opportunity for "diseases to enter through the mouth". Moreover, it will make the stomach very uncomfortable, affect its normal digestion, and eventually lead to gastritis and even gastroptosis. Eating breakfast on the bus is not safe either. Studies have found that there are 380 bacterial colonies per 10 square centimeters on the bus handrails, including E. coli, salmonella and other pathogenic bacteria. Eating in the car may cause choking, tongue biting and other accidents if you encounter acceleration or sudden braking. There are also many people who take random mouthfuls while working. Research from the University of Bristol in the UK points out that this behavior of not concentrating on eating can cause indigestion and increase the risk of obesity.

　　What foods are suitable for breakfast

　　1. Whole wheat bread

　　Many people are accustomed to choosing bread for breakfast because it is easy to buy anywhere, but the healthiest bread is whole wheat bread.

　　2、egg

　　Research from the American College of Nutrition points out that adding a little protein to breakfast female Women who ate a protein-free breakfast stayed less hungry for 4 hours than those who ate a protein-free breakfast.

　　3. Banana

　　In a busy living environment, people often don't pay attention to the nutrition of breakfast and just eat casually to get by. In fact, if you want to have a healthy breakfast but don't want to bother, why not eat a banana.

　　4. Yogurt

　　Time is always tight in the morning and it is impossible to do too much. If you want to greatly improve your nutrition at once, you might as well drink a cup of yogurt after consuming enough carbohydrates.

　　5. Strawberry

　　Strawberries are rich in nutrients and contain fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids, and minerals such as calcium, phosphorus, and iron.