What’s the most nutritious and healthy breakfast that can help you lose weight?

The ancients lived a slow pace of life, “picking chrysanthemums beneath the eastern fence, leisurely gazing at the southern mountains, idle osmanthus flowers falling, the night quiet and the spring mountains empty… yet summer feels long in the mountains. In this article you will read about most nutritious and healthy breakfast.
 .” But in the 21st century, everyone is extremely busy with school and work, going to bed late and waking up late, and breakfast is often rushed. Some people even skip it or eat a simple healthy breakfast.

In fact, eating a good breakfast is very important. Not eating breakfast for a long time is very harmful. So what should you eat for breakfast to be healthy, nutritious and help you lose weight?

1. The dangers of skipping healthy breakfast

1. Prone to gallstones

If you regularly skip breakfast, your risk of gallstones increases significantly. The stomach continues to move as usual even without food. The secreted gastric acid will irritate the stomach wall and damage the gastric mucosa. As a result, the bile in the gallbladder cannot be discharged, and the cholesterol in the bile will precipitate and deposit in large quantities. Over time, people will develop gallstones.

2. Prone to hypoglycemia

After a night of metabolism, the food in the body has been consumed. If you don’t eat a good breakfast, your blood sugar will not be fully replenished. You will easily feel listless, dizzy, and weak in your limbs. You may even faint due to hypoglycemia, which is very harmful. The best ratio of breakfast, lunch and dinner is 3:2:1.

2. What to eat for healthy breakfast can make you fat

A breakfast that is too greasy will burden the gastrointestinal tract and lead to high blood lipids . Try to reduce the intake of fried foods. Foods that are prone to obesity include sesame seed cakes, fried dough sticks, Western breakfast, and snack breakfasts.

1. Shaobing, fried dough sticks, fried dough balls, pancakes, and pancakes

Shaobing and fried dough sticks are foods fried at high temperatures. They absorb a lot of oil and their fat content seriously exceeds the standard. During the frying process, not only are the nutrients in the food itself destroyed, but carcinogens are also produced, which makes people fat and unhealthy.

2. Western healthy breakfast

Many white-collar workers like to eat Western breakfast, such as hamburgers, fried chicken wings, French fries, etc. While delicious, Western breakfasts are much higher in calories than Chinese breakfasts. The hamburgers, chicken wings, and French fries are often loaded with excess fat, which can easily lead to fat accumulation.

3. Breakfast snacks

Some people choose to replace breakfast with snacks, such as small cakes, pastries, biscuits, chocolates, etc. In the morning, the human body is in a semi-dehydrated state, and snacks are mostly dry food, which is not conducive to digestion and absorption. Eating snacks for breakfast can easily lead to malnutrition and physical deterioration.

3. What should I eat to be nutritious, healthy and not fat?

1. Cereals

Cereal foods are rich in carbohydrates and are an important source of B vitamins , dietary fiber and protein. A nutritious breakfast should be based on cereals, supplemented by eggs and milk .

For breakfast, you can eat boiled dumplings, steamed buns, whole wheat bread, oatmeal porridge, millet porridge, eight-treasure porridge, mung bean porridge, potatoes, etc. For carbohydrates , give priority to whole grains such as oats, barley, brown rice, beans, and rye. They are rich in soluble fiber and insoluble fiber. Foods rich in soluble fiber help lower blood cholesterol and reduce the risk of heart disease. From a health perspective, we should adhere to the principle of less salt, less sugar and less oil, and mainly steam and cook food.

2. Dairy and soy products

Dairy products and soy products are rich in protein and can provide the nutrients needed by the human body. Dairy products and soy products, such as milk, soy milk, tofu, etc., can give people a lasting feeling of fullness, reduce the intake of other foods, and achieve the effect of weight loss.

Soy milk is a plant protein and is rich in nutrients. When making your own soy milk, you can also add black beans, red beans or wolfberries, which are both nutritious and beauty-enhancing. Milk is rich in calcium, vitamin D , and all the amino acids
 needed for human growth and development. Its digestibility can be as high as 98%. You can choose skim milk for breakfast, which is relatively low in calories.

4. The best time to eat breakfast

The best time to eat breakfast is between 7 and 8 in the morning.

Because at this time the human body has rested for a night, and the digestive system starts to work at 7 o’clock in the morning. If you eat breakfast at this time, the nutrients in breakfast will be most fully absorbed.

A more scientific breakfast combination includes cereals, meat, fruits and vegetables, etc. , which can fully supplement the various nutrients needed by the human body and make the body healthier.