Worst foods for breakfast
What from does your day begin? Good if with a delicious and healthy breakfast, but not with these products!
Coffee on an empty stomach
The smell of hot coffee as nothing else makes you feel that the morning will be good. But if a cup of coffee on an empty stomach is all that you used to eat before work, you seriously risk heartburn, gastritis or peptic ulcer. Coffee stimulates the release of hydrochloric acid in the stomach, which irritates the walls and leads to inflammation, and also relaxes the esophageal sphincter, which promotes the reflux of acidic contents into the esophagus and leads not only to heartburn, but also to the occurrence of inflammation and erosions of the esophagus.
It is better to drink coffee after breakfast – this levels the secretion of acid, and you get a long-awaited invigorating effect without harm. But you should not be afraid of caffeine. A moderate intake – up to 400 mg per day, that is, an average of two to four cups of coffee – is quite acceptable for healthy adults. Recent studies suggest that such a dosage of caffeine can even stimulate heart cells to recover from myocardial infarction, prevents diabetes mellitus and has a positive effect on the liver, reducing signs of fibrosis – the process by which the liver tissue is replaced by fibrous one.
Starting the day with orange juice is a beautiful American tradition that appeared during the Second World War. The soldiers lacked vitamins, and the government began to massively purchase frozen concentrates of orange juice. After bringing peace, the habit did not disappear, but many switched to the freshes – neither the first nor the second bring health benefits.
Citrus fruits, like coffee, provoke the stomach to produce acid, which leads to irritation and inflammation of its linings. And to combine these two products together on an empty stomach means to go deliberately to gastritis. The benefits of orange juice can bring only to people suffering from constipation, due to its influence on peristalsis.
Pancakes and cheesecakes
Most of us would gladly eat a couple of pancakes or cheesecakes in the morning, preferably with jam. Unfortunately, this breakfast can not be frequent – it is not so useful. These dishes are made from refined flour and sugar – simple carbohydrates, which quickly increase the level of glucose in the blood.
In the first half hour after breakfast, you really feel a surge of strength. But by the time you get to work, this effect will disappear, because the level of glucose after such products decreases quite quickly. You will again start to get sleepy and at the same time suddenly begin to “suck in the stomach”.
The habit of having breakfast with semolina was formed by many since kindergarten. In fact, feeding children semolina is undesirable. It contains phytin, which binds calcium and can contribute to the development of rickets. It is also not recommended for adults because, unlike, for example, oatmeal, it is poor in fiber and contains mostly easily accessible carbohydrates.
For breakfast, semolina is only suitable for diseases of the gastrointestinal tract – in this case, the absence of coarse fiber – plus. Thanks to the starch semolina envelops the stomach wall and relieves painful symptoms.
If your ideal breakfast is fitness flakes, muesli and pads filled with milk, your pancreas has to struggle every day to survive. On the boxes of such products are usually written in huge letters about the content of whole grains and vitamins. But look at the list of ingredients in the composition – and you will find that in the first place they are not at all, but sugar or its varieties – syrup, glucose, dextrose, corn syrup. Their number can reach 3-4 teaspoons.
The recommended amount of sugar per day is 6 teaspoons. Since sugar also enters the body from many other products, the pancreas must produce a lot of insulin in order to process it. Over time, this leads to a violation of its function and the risk of developing type 2 diabetes.
Are you limited to a little yogurt in the morning? Then there is a risk of overeating during a day. In 2017, scientists from Loma Linda University in California studied how the body mass index of 50 thousand people changed. It turned out that people who eat breakfast poorly or even miss the morning meal have a higher BMI than those who eat breakfast tightly.
Sweet yogurts, although there are more calories, are not an option. They have a lot of sugar and “empty” calories – they do not provide the body with nutrients, but they greatly increase the glycemic load. But unsweetened yogurt with fruit, nuts or cottage cheese will be very useful.
One apple or pear for breakfast is not the best option either. They are unlikely to provide you with energy for new victories. Despite the fact that fruits are rich in healthy fiber, vitamins and antioxidants, you will not last long on them. So, it means again overeating during the day. Add high protein foods to fruits, such as nuts or cottage cheese. Proteins inhibit the production of the hormone ghrelin, which stimulates the feeling of hunger, and increase the feeling of satiety.
Many people like sandwiches for easy preparation. However, regular breakfast sandwiches with sausage and white bread can eventually lead you to colorectal cancer and type 2 diabetes. Sausage, like other types of processed meat, for example, bacon, is classified by the World Health Organization as a carcinogenic agent – there is a direct link between their consumption and the development of certain types of cancer.
White bread has a high glycemic load – the blood sugar level after such a breakfast will be unstable. In addition, sandwiches can lead you to excess weight – due to a combination of hidden fats and simple carbohydrates, reduced amounts of fiber.
How to have breakfast right?
This question was studied in 2012 by researchers from Tel-Aviv University in Israel. They selected 193 people with a diagnosis of obesity for observation and divided them into two groups. The first one received breakfast in the amount of 300 kcal – it consisted of products in which there were almost no carbohydrates. The second – had breakfast twice as dense – 600 kcal – they were prepared for protein-carbohydrate breakfasts. Daily caloric intake in both groups was about the same – 1600 kcal. During the 32 weeks of the study, all participants lost weight, but the results were different. Those who were in the first group lost 15 kg, but by the end of the term 11 kg returned. Participants constantly wanted to eat and overeat during the day.
Those who were in the second lost the first stage by 13 kg, and then by another seven. Scientists have found that protein-carbohydrate breakfasts by 45% reduce the production of ghrelin, so everyone in the group felt comfortable saturation, and no one intercepted extra calories during the day.
Scientifically perfect breakfasts are easy to make at home:
Take some rough oatmeal with sweet fruits and low-fat cottage cheese.
Omelette or hard-boiled eggs, poached eggs or eggs Benedict with vegetables and whole grain bread toast are also suitable.
Unsweetened yogurt with fresh fruit and nuts.
Healthy sandwiches, such as whole grain toast bread, tomatoes and chicken breast.
Breakfast should be!
You should not limit yourself in calories – a hearty, tasty breakfast contributes to weight loss and energizes. The main thing is to choose what you like best.