Does eating fruit instead of bread for breakfast have any impact on the body? Thanks

It doesn’t matter. If you are concerned about obesity, don’t eat fruits that are too sweet and have little water content. Such as banana, longan, lychee, mango and pineapple. For the sake of stomach acid, avoid eating acid-concentrated juices such as lemon and passion fruit juices. Therefore, if you eat fruits for breakfast, watermelon, cantaloupe, melons, tomatoes, guava, star fruits, kiwis, pears, etc. are all good. But there is no need to eat fruit for breakfast. Unless it's your habit or preference. On average, boiled vegetables have fewer calories and more fiber and vitamins than fruits.

I hope the following article can be a reference for your breakfast plan:

Modern people’s breakfasts fall into several categories: bottle-feeding people, walk-in people, sesame cakes and fried dough sticks, and vegetarian people. , porridge and side dishes. Is their breakfast scientific? This article will tell you how to eat the best choice.

Convenient and hassle-free bottle feeding

Trading company accountant Chen Jiamei’s breakfast: she often eats toast-like pineapple bread, red bean bread, and cream bread, and then drinks bottle of milk, sometimes with coffee . Because it is convenient and hassle-free, many families adopt this model for breakfast.

Reminder: Toast bread looks relatively "safe", it is not stuffed and contains less sugar. However, for bread to be delicious, there must be no shortage of oil. Especially for fresh milk toast, egg toast, etc., which are smooth and delicious, more oil will be added when making them. As for the butter, jam or peanut butter spread on toast, peanut butter is also high in calories and fat, so it is better to spread it sparingly. Butter has another problem: Modern people think that animal fats and oils are not good, so they turn to vegetable butter. However, most of the vegetable butters on the market have been hydrogenated to form a trans fatty acid. "This fatty acid has been proven to be related to cardiovascular disease, and regular consumption is bad for your health," explained Mr. Lin, a nutritional pharmacist at Shanghai Hongqiao Hospital. So before 10 o'clock in the morning, your energy may start to decline.

Recommendation: Children and adults over two years old can switch to low-fat milk or skim milk to reduce their total fat intake in a day. Stuffed bread is high in calories and fat, so don’t eat it often. If you want something sweet, you might as well choose 1 tsp of jam. In addition, it is recommended to frequently change the sauce used on toast, avoid spreading butter (accumulating trans fatty acids), peanut butter (accumulating aflatoxin) or jam (accumulating sugar) every day, and spread it less frequently. It is a more appropriate choice to pair two pieces of toast with peanut butter and butter or a piece of low-fat cheese, and then drink a bottle of low-fat milk or yogurt. If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, the nutrition will be more balanced.

Walkers who eat while walking

Wang Lingling, who works in an advertising company, buys breakfast at the convenience store next to the company every morning and eats while walking. This has been her breakfast habit for several years. "Anyway, you can buy it nearby and take it away, and there are many things you can exchange." Wang Lingling said. Sometimes she eats rice balls with yogurt, and sometimes she chooses tea eggs or meat buns.

Reminder: Li Yuhui, a researcher from the Nanjing Nutrition Society, pointed out that the fillings in rice balls, such as ham and chicken, are sources of animal protein and are of good quality. Although the meat content is not much, combined with milk, a complete protein source, the calories (about 370-420 calories) and protein intake of this breakfast are sufficient. If you choose meat buns with milk, your protein intake will be fine. She reminded that the sodium content of rice balls is also high, so people with high blood pressure should pay special attention.

Recommendation: Due to different fillings, the oil content of some rice balls is not low. In order to reduce fat intake, it is recommended to pair it with low-fat milk or low-fat yogurt. Some convenience stores sell lettuce salads. You can buy a box to meet your vegetable intake for breakfast, but use less salad dressing. People who are not used to eating lettuce in the morning don’t have to force it, but they should try to make up for it during lunch and dinner.

The rush of sesame seed fried dough sticks

While more and more people are turning to Western-style breakfasts such as sandwiches and burgers, Zhang Yiwen, who works as an editor and reporter in a magazine, is still interested in traditional sesame seed pancakes. , I have a special liking for fried dough sticks with soy milk.

When she was a child, she often ate fried dough sticks. "It was very interesting to watch a small strip of dough turn into a long dough stick!" When she grew up, she felt that fried dough sticks were too oily and not good for health, so she chose sesame seed cakes or rice balls for breakfast.

Reminder: Is the oil content of sesame cakes really less than that of fried dough sticks? Nutritionists don’t think so. "Invisible fat is the scariest thing," said Mr. Zhao from the Guangzhou Nutrition Society. The sesame cakes, fried dough sticks, egg cakes, carrot cakes, fried dumplings, etc. sold in soymilk shops all have the problem of being high in fat. However, people will be wary when eating fried dough sticks and egg pancakes that can see oil on the surface. However, most people are often fooled by sesame seed cakes, thinking that sesame seed pancakes are baked and the surface is not shiny, so they must have less calories and less fat. But that's not necessarily the case. Mr. Zhao said, "The reason why sesame cakes taste crispy and delicious is because a lot of oil is added when making them." The calories of a sesame cake are about 230-250 calories, of which about 25% of the calories come from fat, plus soy milk. It is also a medium-fat food, and the amount of fat in this combination is really high. As for rice balls, the calories and fat content are higher. A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories. If paired with a cup of soy milk or milk, the total calories will exceed 700 calories, which is more suitable. Heavy labor workers eat occasionally.

Recommendation: This type of breakfast is high in calories and fat. It is best to eat it sparingly, no more than once a week, and the lunch and dinner of the day must be as light as possible, and do not eat fried, fried, or stir-fried foods. . This type of breakfast also lacks vegetables, so you need to add more in the other two meals. Fruits should be eaten according to personal habits. When eating sesame seed cakes or fried dough sticks, it is recommended to pair them with soy milk instead of rice milk, because rice milk is still a rice product and has poor protein quality. The sesame seeds sprinkled on sesame seed cakes are usually not chewable by us. After swallowing, the sesame seeds stick to the stomach wall, which can easily cause stomach pain in some people and may even cause gastric inflammation. Please be careful when eating.

The porridge and side dishes people who are recuperating in their old age

Most of the porridge and side dishes people are elderly.

Reminder: There is no problem with this type of breakfast being too high in fat. However, nutritionists believe that the pickles and fermented bean curd served with porridge have low nutritional value, are too salty, and have too high sodium content. In addition, preservatives may be added to processed foods, which may harm the liver and kidneys if eaten regularly. Mr. Liu, a nutrition teacher at Huaian Food and Nutrition College, pointed out that some elderly people or breakfast vegetarians only eat porridge with pickles and fermented bean curd, which lacks protein and is not an ideal way to eat.

Recommendation: When eating porridge, you can eat a poached egg or a portion of lean meat. Vegetarians can choose to eat a piece of tofu or dried tofu, vegetarian chicken and other soy products to get protein. As for tofu and pickles Eat as little as possible. In addition, add a plate of fried vegetables to make this breakfast a balanced meal, and the potassium in vegetables can help the body excrete sodium. If students or office workers buy salty porridge from the breakfast cart, it is recommended to add a tea egg or drink a bottle of milk to increase protein intake. At the same time, eat some fruits every day, but it is not advisable to drink fruit juice because it is too high in calories.

Energetic vegetarian breakfast group

When you walk into the office of Yangzhou Sanxiao Group, you can hear Yin Lijuan’s loud laughter. She has a slender figure and speaks sonorously and powerfully. From time to time she raised her hands to gesture and showed rich body language. It was completely impossible to tell that she was 40 years old.

What makes her look energetic and energetic? She thought for a while and said, it must have something to do with being a vegetarian! "Being vegetarian has really made me stronger physically and mentally, and I have more endurance." Yin Lijuan said in high spirits. Even if you sometimes have to go to bed late and get up early for work, and rush around, you can still complete your work energetically even if you don't get enough sleep.

"I didn't eat much vegetables before. I was a very terrible carnivore. I had to eat large pieces of meat. Small shreds of meat are not considered meat." She said with wide eyes.

Later I read some books given by friends and began to pay attention to health knowledge. I also felt that being a vegetarian was an environmentally friendly thing and could protect the earth’s water and soil resources from pollution. “It’s both healthy and environmentally friendly, so why not Do"? With this idea, Yin Lijuan joined the ranks of vegetarians.

Breakfast is the most important meal for Yin Lijuan, and it is also the wake-up call for her to wake up from her sleep.

"When I open my eyes every morning, I get out of bed happily when I think about having something to eat later. And since I was a child, I have a good habit of eating after getting up, so I will definitely eat breakfast." She said. She smiled and said that breakfast was the incentive that kept her from staying in bed.

When she first started taking a lacto-ovo vegetarian diet, her friend taught her to use yeast powder, black sesame powder, milk powder, almond powder, barley powder, brown rice powder, raisins, etc., and add them together to make a bowl of thick soup. Porridge for breakfast. Later, I heard someone say that eating fruit in the morning is gold, eating it at lunch is silver, and eating it in the evening is copper, so I added fruit to the breakfast menu. In addition, a bottle of yogurt, add some lettuce, boil an egg, and bake two pieces of whole wheat toast.

Reminder: Overall, Ms. Chen’s breakfast is rich in variety and balanced. However, multigrain porridge, boiled eggs, and yogurt should not be eaten at the same meal. The protein intake is somewhat excessive. If you soak 4 spoons of Wubao multigrain powder into a bowl of porridge (about 2 servings of staple food), and add two slices of whole wheat toast, the protein and calorie requirements are sufficient. In addition, avoid eating fried and deep-fried foods during the other two meals.

Recommendation: Five Treasures Multigrain Powder contains beans and cereals, and the protein can be balanced. In addition, the source of these powders is from plant seeds, and the protein quality is the best among plant proteins. Yeast powder is also a good source of vitamin B complex. This way of eating is a good choice for vegetarians. If you are a complete vegetarian who does not eat eggs or even drink milk, it is recommended to add beans to supplement protein. For example, eating whole-wheat bread or multigrain bread containing almonds, walnuts and other stone fruits is a rich source of protein, and the proteins of beans and cereals can complement each other.