What is the best time to have breakfast after getting up? What is the healthiest way to eat breakfast?

Netizen question: As an office worker, I eat breakfast around 9 o'clock every day, and usually have two steamed buns for breakfast. But my friend told me that I should eat breakfast earlier and not eat steamed buns all the time, otherwise it is unhealthy.

I just want to know, what is the best time to have breakfast and what to eat to be healthy?

Everyone's breakfast time is different. Generally, you can just follow your own living habits and hunger level. If you are hungry early, eat earlier; if you are hungry late, eat later.

But it should be noted that it is best not to eat breakfast later than 9:30, and it is not recommended to skip breakfast and eat lunch directly.

Because if breakfast is eaten later than 9:30, it may affect the body's rhythm and disrupt hormone secretion, thereby affecting postprandial blood sugar and insulin response, and increasing the body's risk of obesity, type 2 diabetes, hypertension and cardiovascular disease.

Furthermore, if you eat breakfast late, you may also get gallstones.

There is a gap of about 10 hours between digesting dinner and eating breakfast, and the bile storage has reached a certain amount.

If you eat breakfast at this time, the ingredients in breakfast will stimulate the intestinal mucosa, and the duodenum can secrete cholecystokinin, which will cause the gallbladder to contract, and bile can be discharged into the intestines in time to help digestion.

However, if the interval between meals is too long, bile cannot be discharged into the intestines in time, and congestion or increased concentration will occur, which can easily lead to stones.

Finally, let’s talk about how to eat breakfast in a healthy way.

A nutritious breakfast should include cereals, meat (eggs), milk (beans), and vegetables and fruits. Only two of these are considered a good breakfast. Therefore, a reasonable breakfast can be:

Steamed bread (porridge) + eggs (milk) + fruits (vegetables);

Green vegetable and shredded pork noodle soup (vermicelli);

Bread + ham (milk) + fruit, etc.

In addition, don’t think that eggs + milk or porridge + steamed buns are very nutritious ways of eating. These seem to be two kinds of food, but they are actually the same type of food and the nutrients they provide are very single.