3 wrong breakfast combinations, how long have you been eating like this?

For office workers and those who have trouble getting up, eating breakfast is really a "difficult" thing. In order to save time, most people will ignore the nutritional combination of breakfast and eat whatever is easier. There are 3 breakfast combinations that are most common among the people, but they are not healthy. Let's take a look at what they are.

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01 Fried dough sticks + soy milk

Soy milk and fried dough sticks can be said to be a very traditional breakfast, and it is also a habit of many people. Almost all breakfast shops have them, which is convenient and fast. Although this combination is quite delicious, eating it often is not good for health. Fried dough sticks are fried foods, which are not only high in calories, but also contain carcinogens such as acrylamide. In addition, most shops do not frequently replace new oil. After repeated high-temperature frying, cooking oil will also produce trans fatty acids, which is not good for cardiovascular and cerebrovascular health.

Most of the soy milk used is sugary soy milk, which has low concentration and low nutritional density. This high-fat and high-sugar breakfast combination is not only easy to induce tooth decay and obesity, but also stimulates the occurrence of inflammatory response in the body.

02 Rice porridge + pickles

White rice porridge mainly provides carbohydrates, and blood sugar rises quickly after a meal, which is not conducive to blood sugar control. Although pickles can add flavor to breakfast, the high salt content can easily lead to high blood pressure if eaten frequently, which is especially unfriendly to people with high blood sugar and high blood pressure.

03 Eggs + Milk

The nutrients provided by eggs and milk are mainly protein and fat. They can also provide a small amount of vitamins and minerals, but the calories are low and the nutrition is not comprehensive. One egg and 250 ml of milk provide a total of about 230 kcal of calories. You will feel obviously hungry before noon, which will affect your work and study efficiency. It is not enough to eat only these two for breakfast.

Since these three common breakfast combinations are not healthy, how should we eat a healthy breakfast? In fact, it is very simple. Just remember a general principle of combination: staple food, vegetables, and protein.

For example: 1 bowl of millet porridge, 1 boiled egg, 1 small plate of stir-fried Chinese cabbage, 8 cashews; 1 bowl of oatmeal soaked in milk, 10 small cherry tomatoes, 2 paper-shell walnuts; 2 slices of whole wheat bread, 1 steamed egg custard, 2 slices of lettuce, and 5 almonds.

These breakfast combinations are nutritionally balanced, simple and hassle-free, and are very suitable for office workers who are pressed for time. Don't eat breakfast randomly anymore, try to combine them!

The article is produced by Science Popularization China-Starry Sky Project (Creation and Cultivation). Please indicate the source when reprinting.

Author: Xue Qingxin, member of Chinese Nutrition Society, registered nutrition technician, health manager, public nutritionist

Reviewer: Gao Chao, Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention