Good habits accompany you a healthy life.

Author: Wang Feng / Country: Mainland China
Publisher:
Publish Date: 2006-07-01
Features:
(1) A Scientific Breakfast
Nutritionists recommend that breakfast should provide sufficient energy while also stimulating brain activity. Breakfast plays a foundational role among the three meals and must be eaten well. It is best to pair it with fresh vegetables to supplement the body's essential nutrients. Vegetables are rich in carotenes and various water-soluble vitamins, as well as containing many minerals such as calcium, potassium, and magnesium. They are classified as alkaline foods. If the diet includes too many acidic foods, it can lead to an imbalance in the body's acid-base equilibrium. Once acidic foods exceed the body's needs, the blood may become overly acidic, causing the blood to darken in color, thicken in viscosity, and lead to symptoms such as calcium deficiency. When eating breakfast, there are two types of foods that should be consumed in moderation:
First, foods high in carbohydrates, which contain large amounts of starch and sugar. When ingested, they form serotonin, a compound that has a calming effect, thereby reducing the vitality of brain cells and impairing the brain's ability to function at its best, leading to decreased efficiency in work and study.
Second, foods like scrambled eggs and fried, high-fat foods, which prolong digestion and cause the blood to remain in the abdomen for too long, reducing blood flow to the brain. Under these circumstances, brain cells may become oxygen-deprived, which is why some people feel sluggish in the morning and experience dull thinking.
So, what constitutes a scientific breakfast? Experts point out that a scientific breakfast should prioritize low-fat, low-sugar principles and ideally include foods rich in protein, vitamins, and trace elements, such as lean pork, poultry, vegetables, and low-fat dairy products.
(2) Several Common Breakfast Habits
Breakfast plays a cornerstone role among the three meals, so how to eat it well is very important. Below are several common breakfast habits.
Following Tradition
China's traditional breakfast consists of steamed buns, congee, fried dough sticks, pickled vegetables, and leftovers. While these foods provide energy, they are low in protein and calcium, failing to meet modern nutritional standards.
Quick and Convenient
Milk with eggs or milk with bread. Eating milk and eggs does not provide enough protein and calories to meet the body's needs. Eating milk and bread, on the other hand, contains high sugar levels, which can cause blood sugar to spike and then drop quickly, leading to hunger before lunchtime.
Western-Style
This type of breakfast typically includes a cup of coffee or a hamburger, plus a cup of milk tea. This Western-style breakfast is high in "three highs" (high sugar, high fat, high salt), which is not conducive to the body's normal nutritional needs.
Balanced Nutrition
This requires a proper combination of vegetables, meat, eggs, dairy, fruits, and grains. This pairing is relatively reasonable because meat, eggs, dairy, and grains provide sufficient protein, carbohydrates, and fats, while vegetables and fruits supply the vitamins and essential trace elements the body needs. Only by combining them properly can the nutritional value be maximized.
It is also worth noting that eating a cold breakfast to save time is not healthy. In the morning, the muscles, nerves, and blood vessels are still in a contracted state. If a cold breakfast is consumed, it can disrupt blood circulation throughout the body, causing harm. The human body can only maintain normal microcirculation when the temperature is moderate, ensuring the smooth transport of oxygen, nutrients, and waste. If this circulation is disrupted, over time, the digestive and absorption functions of the stomach and intestines will inevitably decline, and the body's resistance will gradually weaken, potentially leading to bloating, rough skin, and frequent colds. Therefore, a healthy eating habit is to eat warm foods.
P44-45