The plan of the year lies in spring, the plan of the day lies in the morning, a day of energy intake from breakfast. With the current pace of life, the nightlife is rich, many people’s breakfast on a simple deal, or do not eat, want to lose weight friends also said that this can lose weight. There is a news we should remember, a girl long-term do not eat breakfast, and finally got gallstones, gallbladder removal, took out more than 300, the number is quite amazing, the results are also reflective. Daily breakfast is very important to people, do you know the dangers of not eating breakfast? What kind of breakfast is a nutritious breakfast? Do not eat breakfast has the following hazards: 1, easy to get gallstones and cholecystitis The main component of gallstones is cholesterol, usually liquid, but when the bile in the bile salt, phospholipids, cholesterol ratio imbalance, cholesterol supersaturation, cholesterol becomes insoluble, it will precipitate out of the bile precipitation into stones. Generally speaking, after the body eats, the gallbladder contracts and the cholesterol is discharged with the bile, so the cholesterol will not accumulate and precipitate. However, if you do not eat in the morning, the normal circulation mechanism of bile will be disrupted: in the absence of food, bile cannot be excreted and cannot fully dissolve cholesterol, which leads to an increase in the concentration of cholesterol and precipitation. Especially in the morning, when the body has slept and has not eaten for more than ten hours, the bile in the gallbladder is the thickest, so if you do not eat breakfast at this time, cholesterol is more likely to precipitate stones. As the water in salt water will be reduced will precipitate many small salt crystals similar reason. 2, there is a hypoglycemic condition lack of concentration, distraction, or even fainting. The only energy the brain can use is glucose, and hypoglycemia occurs when you skip breakfast in the morning. Causing you to lose concentration and be inefficient at work. When liver glycogen continues to be converted into glucose, if there is no energy replenishment yet, you will experience symptoms such as panic, fast heartbeat, false sweating, body drifting, and a feeling of vertigo, which is why some people faint in the subway without breakfast. When hypoglycemia lasts for a period of time will cause brain cell death, but also on the liver’s ability to store glycogen is affected. 3, leading to obesity Some people say I am losing weight it, do not eat breakfast just to lose weight. This is a very wrong point of view. In addition to the above two points of adverse effects, not only can not lose weight, but will be easy to obesity. If you do not eat breakfast today, the body will be lack of energy and in a state of hunger, when eating at noon there is a stronger desire to eat, food is also easy to absorb well, unknowingly intake of energy is over the limit, it is also easier to obesity. Foreign studies have shown that people who eat breakfast compared with those who often do not eat breakfast, people who do not eat breakfast to increase the risk of obesity by more than 31% How to eat a nutritious breakfast? Breakfast should be a variety of food, with reasonable, balanced nutrition. We quickly determine whether the nutrition is adequate according to the type of food: if the breakfast includes four types of food, such as cereals, animal food (meat, eggs), milk and dairy products, vegetables and fruits, then the breakfast nutrition is adequate. If only 3 of them are included, the breakfast is more nutritious. If only two of them or less, the breakfast is not nutritious enough. Secondly, we also need to do a reasonable mix of main and side dishes in the meal: both main and side dishes. Dry, thin with: both to eat dry food, but also to eat some such as milk, thin porridge, soy milk and other thin and soft food. Meat, vegetarian with: both animal and plant foods. Such a combination contains high-quality protein, starchy foods, as well as rich dietary fiber, vitamins and minerals. Some friends see so many evaluation criteria and collocation principles and think, the morning time is already short, where there is so much time to do such a breakfast ah. Some people feel that making a breakfast is time-consuming and laborious, but in fact, a simple breakfast takes only ten minutes. So what should a healthy breakfast look like? 1, staple foods require coarse and fine collocation, corn, buckwheat, oats, etc. are good choices, it is recommended that the normal daily intake of coarse grains can best account for half of the total staple foods, if the elderly and people with poor gastrointestinal recommendations account for about one-third. 2, mixed grain porridge / milk Mixed grain porridge is recommended to use more raw materials like a small amount, avoid using alkali boiling porridge. Milk or other milk is recommended at least half a pound for one person. 3.Vegetables A variety of vegetables are indispensable, each person eat breakfast to about 150 grams. 4, beans / eggs To ensure the body’s intake of high-quality protein, egg products and beans are essential. 5, nuts A small handful of nuts for breakfast to promote brain function and ensure the intake of high-quality unsaturated fatty acids in the body, but be careful not to consume too much, because this will also cause an excess of fat. 6, fruit Half an hour after breakfast to have some fruit, 150 grams or so. Breakfast to have some vegetables and fruits to enhance the immune system! The common point of vegetables and fruits is that they are rich in vitamins and minerals, which can be very good for our body to build a “protective wall” to enhance resistance, so as to effectively prevent chronic diseases such as diabetes, cardiovascular disease. The vegetables and fruits are also rich in fiber, which can cleanse the body of gastrointestinal waste and prevent constipation and colon cancer. And it is recommended that we eat more seasonal fruit, only seasonal fruit is more nutritious. 7, add a handful of nuts, which contribute to a long and healthy life Nuts are a very respected category of food, not only a rich variety, a large choice of space, but also a wonderful taste. Nuts as the seeds of the fruit trees, rich in a variety of nutritional essences. Nuts contain very little “saturated fatty acids” content, mostly “unsaturated fatty acids”, can reduce the body’s “bad cholesterol” content, conducive to the prevention of cardiovascular disease, and cerebrovascular disease. And cardiovascular disease is the older stage is more likely to suffer from a class of diseases. Nuts contain a large number of “vitamin E”, the scientific name tocopherol, is a very strong antioxidant substances, long-term consumption can be a good defense against viral attacks, reducing the risk of chronic diseases. And nuts in the dietary fiber is also quite rich, not inferior to coarse grains of legumes. And it is also recommended that we should try to eat breakfast earlier in the morning, for the body’s nutrient absorption and body energy to have a very good effect. For the gastrointestinal is also very good. Breakfast, the most important of the three meals, want to avoid obesity and other chronic diseases, want to become increasingly thin, want to have proud of the skin, may hurry to “eat breakfast” it.