Why do experts not recommend eating porridge for breakfast? Is it good to drink porridge? 2 types of people are really not suitable for drinking

Jul 11, 2022

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Lao Jiang is 65 years old this year, and his daily breakfast is a bowl of white porridge + pickles, which is cheap and full, but Lao Jiang was suddenly told by an old friend that this kind of breakfast combination he has eaten for more than 20 years , is actually not nutritional at all .

"Experts have said on TV, don't eat porridge for breakfast, there is no nutrition at all!" The old friend also used the old man's computer to show the video to Lao Jiang.

"I don't believe it. I've had porridge for breakfast for so many years, and I have no physical problems at all. These experts will only talk nonsense!" Lao Jiang watched the video, but he didn't believe it at all.

"Oh, you are really stubborn, I won't care if there is a problem with drinking." In the end, the two broke up.

Regarding "drinking porridge for breakfast", some experts did say that it is not recommended to drink porridge for breakfast, such as:

Zhang Wenhong once suggested at a press conference that parents prepare high-protein breakfasts such as eggs and milk for their children, specifically emphasizing "no porridge for breakfast" ;
In an interview, Ruan Guangfeng, director of the Science and Technology Department of the Kexin Food and Nutrition Information Exchange Center, also said that "the nutritional value of porridge is single" .

Many people like to eat porridge for breakfast, whether it is white porridge or various porridge with "added ingredients", is it good to eat porridge for breakfast?

Many Chinese people have such a habit, breakfast = porridge and side dishes. But in fact, from a nutritional point of view, eating porridge in the morning is not the best choice.

For adults, a good breakfast can reduce hunger and help kick-start the work day and mood. For children, breakfast is even more important. Children are in the stage of reproductive development and have higher requirements for energy and nutrition. If there is insufficient energy, it will affect brain activity and limit children's energy.

But why don't nutrition experts recommend eating porridge in the morning?

Let's first take a look at the nutritional content of white porridge. Each 100 grams of white porridge mainly contains 9.58 calories of carbohydrates, 1.11 grams of protein , a small amount of fat and a small amount of cellulose.

It can be said that a bowl white porridge is equivalent to drinking a bowl of carbohydrates . It can be used as a supplement for energy, but it is not nutritious.

And the common white porridge with pickles is actually not healthy.

Pickles need a lot of salt to pickle, and eating too salty will increase the risk of hypertension . At the same time, pickles also contain nitrite, which may cause cancer if eaten for a long time.

In addition, if you only drink white porridge for a long time, it is not good for your body. When drinking porridge, there is basically no need to chew, which will affect the secretion of saliva, reduce the secretion of digestive enzymes, and reduce the digestive function of the stomach.

For patients with gastric diseases, drinking porridge for a long time will promote gastric acid secretion and aggravate symptoms; for diabetic patients, gelatinized starch is easier to be digested by the body and quickly enters the blood, resulting in increased blood sugar, which is very important for the body to control sugar. Also very unfavorable.

Can you really have porridge for breakfast? In this regard, Ruan Guangfeng, an expert from the China Food Rumors Refuting Alliance, said that it is not that white porridge is not allowed, but that it is recommended to drink less or not only white porridge .

Many people are used to drinking white porridge with unhealthy foods such as pickles and fried dough sticks. This mode is not recommended. Porridge is not "junk food". If it is accompanied by vegetables, eggs, beef, etc., it will be much healthier . Congee is about reasonable collocation and balanced nutrition.

Second, the consequences of skipping breakfast, you need to understand clearly

Breakfast is the first meal of three meals a day, and it is also the most important meal, but some people may choose not to eat breakfast in order to lose weight. But in fact, this approach is wrong, not only endangers human health, but also may cause obesity.

Published in the American Journal of Clinical Endocrinology and Metabolism, a study on breakfast from the University of Lubeck in Germany found that the energy consumption of breakfast is 2.5 times that of dinner, and the people who eat a rich breakfast every day have a stable energy throughout the day. Blood sugar and insulin levels, and more help with weight loss.

And those who skip breakfast for a long time may face these consequences-

1. Malnutrition and decreased resistance

If you skip breakfast for a long time, you will not be able to meet the nutritional needs of the body, which will affect the body's resistance, making it easy to be attacked by viruses and bacteria.

2. Great harm to the digestive system

The food ingested by the human body will be emptied in the stomach for about 6 hours. If you don't have breakfast in time the next day, various digestive enzymes in the stomach will digest the "gastric mucosa". In the past, the gastric mucosa was easily inflamed under repeated stimulation, resulting in gastric ulcers and other lesions.

3. Easy to get gallstones

The bile in the gallbladder begins to be stored after dinner. If you do not eat breakfast, the bile stored in the gallbladder will be concentrated after 12 hours, and it is easy to form cholesterol crystals. It is easy to precipitate into gallstones day after day.

4, prone to obesity

Breakfast will not help people lose weight. When people are hungry, they will better choose foods with higher carbohydrates and protein. If they don’t eat breakfast, they will easily eat more lunches, and they will accumulate fat, and the body will be more likely to gain weight.

But a healthy breakfast is also important, and eating the wrong one will also be detrimental to human health.

3. The choice of breakfast is wrong or harmful to health. What does a "qualified" breakfast look like?

Maybe most people don’t go with breakfast specially. Sometimes they can eat whatever they want in the morning. In fact, eating the wrong one may also harm cardiovascular health and even general health, especially these types of breakfasts.

1. Milk + eggs

Many people think that milk and eggs are the best breakfast, but in fact, this combination is too high in protein, lacks carbohydrates, and has unbalanced nutrition.

2. Bread, cake + drink

Bread and cake as breakfast is the most common combination of modern people. However, the production of bread and cakes often requires a lot of oil and sugar. After ingestion, it is easy to cause rapid rise and fall of blood sugar, which will increase people's fatigue.

3. Soy milk + sesame cake + fritters

This combination is very common in the north. Although fried dough sticks and sesame seeds are delicious and carbohydrates, the fat is also exceeding the standard, and regular consumption can easily make people fat. And fried food, after high temperature, nutrients are destroyed, but also produce carcinogens such as benzopyrene.

So how to match a "qualified and healthy" breakfast?

For a high-quality breakfast, just follow a formula - staple food + eggs (milk, beans) + various fruits and vegetables + fat .

Student party : staple food + milk + fruits and vegetables
Office worker : boiled egg + multigrain porridge + fruits and vegetables
Seniors : less meat + low fat + high fiber

The expert academician once shared his breakfast mix, a glass of milk, an egg yolk, two egg whites, a bowl of coarse grain porridge, two slices of cheese bread, and two oranges. He also stressed that breakfast must not be sloppy.

Many people try to save their minds and take a "perfunctory" attitude towards breakfast. Breakfast is the beginning of a new day for the human body. It is an important source of energy. If you treat it sloppily, it is yourself who will ultimately "suffer".

References:

[1] "Porridge nourishes the stomach? Be careful the more you drink the more you hurt! I was deceived for many years again". Popular Science China. 2020-06-04

[2] "Why did Zhang Wenhong say not to drink porridge? Nutrition experts give explanations". CCTV Sannong. 2020-04-24

[3] "Eating a hearty breakfast makes it easier to lose weight! Recommend a "Universal Breakfast Formula"". Life Times. 2022-03-23

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