Night Listening｜Is it OK to skip breakfast?

Not long ago, the "Survey Report on Breakfast Dietary Status of Chinese Residents" released by the Chinese Nutrition Society showed that 35% of the respondents were unable to eat breakfast every day.

When blood sugar is low when breakfast is skipped, the brain will be more likely to feel tired and sluggish. In addition, when breakfast is skipped, it is easy to feel hungry at noon and in the evening, and then overeat, which is not only easy to induce gastrointestinal diseases, but also more likely to cause obesity.

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Not only that, people who often skip breakfast will have dry, wrinkled skin and anemia, and age faster. A study found that compared with people who eat breakfast, people who skip breakfast have a 22% higher risk of cardiovascular disease and a 25% higher risk of all-cause mortality.

Therefore, you must eat breakfast, and not eat it too late.

The best time for breakfast is 7 to 8 o'clock.

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When people sleep, most organs get enough rest, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract from dinner, and gradually enter a resting state in the morning. If you eat breakfast too early, it will inevitably interfere with the rest of the gastrointestinal tract, making the digestive system in a state of fatigue for a long time and disrupting the peristaltic rhythm of the stomach.

Therefore, it is best to eat breakfast 20 to 30 minutes after getting up at around 7 o'clock, because people's appetite is strongest at this time. Moreover, it is best to have a 4 to 5 hour interval between breakfast and lunch, that is, breakfast between 7 and 8 o'clock.

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Although instant oatmeal porridge is also a staple food with a high glycemic index, it can still supplement more dietary fiber and B vitamins like whole wheat bread. So how can this high GI staple food be eaten to help control blood sugar? There are still two main points. One is to control the amount. As a staple food for a meal, 40 to 50 grams for women and 50 to 75 grams for men are enough. Instead, it should be paired with 1.5 to 2 fists of vegetables and 1 fist of protein.

Reviewer: Liu Bing, deputy chief physician of the Department of Endocrinology, Beijing Friendship Hospital, Capital Medical University