These 4 breakfast combinations are not recommended for you to eat every day! Milk and eggs are on the list?

The pace of life is getting faster and faster, and many people seem to have forgotten how to eat breakfast.

A survey conducted by the Chinese Nutrition Society pointed out that 18.4% of people cannot eat breakfast every day on weekdays, and the proportion is even higher on weekends, reaching 29.7%, and there is an unreasonable dietary structure.

It is said that skipping breakfast is harmful. What are the specific harms? Let's take a look today~

Not having a good breakfast

Diseases run

In May 2024, researchers from Shenzhen Shekou People's Hospital published a paper in the journal Food & Function. The researchers meta-analyzed nine cohort studies involving a total of 242,095 participants and summarized the association between skipping breakfast and all-cause mortality, cardiovascular disease mortality, and cancer mortality.

turn out:

As for the harmful mechanism of skipping breakfast, researchers believe it may be related to the following points.

First of all, skipping breakfast for a long time may increase chronic inflammatory responses , such as activating the inflammatory factor C-reactive protein in the body, thereby increasing the incidence of chronic diseases.

Secondly, skipping breakfast is often accompanied by an unhealthy lifestyle , such as eating one meal and not having the next, irregular meals, smoking and drinking, etc., all of which may increase the risk of death.

In addition , it may also lead to changes in circadian rhythms and metabolic disorders . Occasionally skipping breakfast may not be a problem, but doing so for a long time will disrupt the body's metabolic laws and cause physical discomfort. These factors will jointly affect human health.

Not only that, many studies have shown that skipping breakfast for a long time may also harm various organ systems in the body.

Eating the wrong breakfast

It's useless to eat

A day's plan begins in the morning. Breakfast energy accounts for about 25% to 30% of our total energy for the day. If we don't eat the right breakfast, it will also affect our state for the whole day. Some common breakfast combinations in life are actually not healthy and are not recommended for everyone to eat often.

Standards for an excellent breakfast:

Rich variety

According to the recommendations of the "Dietary Guidelines for Chinese Residents", a good breakfast combination should include 3 or more of the following: cereals and tubers, vegetables and fruits, meat and eggs, milk, beans and nuts.

If you have free time and like to cook it yourself, you can also mix and match it according to your needs and strive to eat a variety of foods.

In addition, if you want to eat breakfast healthily, you should also pay attention to the time. Eating earlier will bring more health benefits than eating later.

A study published in Nature Communications found that eating breakfast before 8 a.m. is beneficial for preventing cardiovascular disease. For every hour that breakfast is delayed, the risk of cardiovascular disease increases by 6%.

A study published in the International Journal of Epidemiology pointed out that people who eat breakfast after 9 a.m. have a 59% higher risk of developing type 2 diabetes than those who eat breakfast before 8 a.m.

As the first meal of the day, breakfast must be eaten well. Eating the right breakfast can not only replenish energy for the body, but also help control weight and even prevent some chronic diseases.

References

[1] 2024-05-12 Xinhua News Agency, “Nearly 20% of residents cannot eat breakfast every day. Experts suggest eating this way” (Reporter Wen Jinghua)

[2]Palomar-Cros A, Andreeva VA, Fezeu LK, Julia C, Bellicha A, Kesse-Guyot E, Hercberg S, Romaguera D, Kogevinas M, Touvier M, Srour B. Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort. Nat Commun. 2023 Dec 14;14(1):7899.

[3]Anna Palomar-Cros, Bernard Srour, Valentina A Andreeva, Léopold K Fezeu, Alice Bellicha, Emmanuelle Kesse-Guyot, Serge Hercberg, Dora Romaguera, Manolis Kogevinas, Mathilde Touvier, Associations of meal timing, number of eating occasions and night-time fasting duration with incidence of type 2 diabetes in the NutriNet-Santé cohort, International Journal of Epidemiology, Volume 52, Issue 5, October 2023, Pages 1486–1497.

[4]Wang Y, Li F, Li X, Wu J, Chen

Planning and production

Source: 39 Health Network (ID: health39net)

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Editor: Yang Yaping

Proofread by Xu Lailinlin