Is porridge the worst staple food? Can you drink congee for breakfast or not? Zhong Nanshan: This is how breakfast should be eaten

"Grandpa, don't drink white porridge for breakfast in the future, experts say porridge is the worst staple food, drinking porridge is not good, no nutrition." Xiao Wen is calling to persuade his 80-year-old grandfather not to drink white porridge.

"How is it bad to drink porridge? It's nutritious and healthy and nourishes the stomach. "Grandpa, ah, not nonsense, this is the expert Zhang Wenhong said, I send links you see." Xiaowen is still talking about the dangers of white porridge.

"I don't want to see it, I've been drinking it for almost my whole life and it's still fine, I know how good it is, I don't want to talk about it!"

They're not the only ones who've had a good time.

In life, many people have a special preference for porridge, believing that drinking porridge is good for health, good for the stomach, and easy to cook and save time. The company's main goal is to provide the best possible service to its customers.

I. Is congee the worst staple food? The first thing you need to do is to have a good breakfast.

During the fight against the epidemic in 2020, Zhang Wenhong, director of the Department of Infection at Huashan Hospital, Fudan University, said in a lecture on the prevention and control of the new crown pneumonia epidemic: "Never give him junk food, always eat high nutrition, high protein, prepare enough milk every morning, enough eggs, eat before going to school, no porridge in the morning. "

At that time, the words of Director Zhang Wenhong sparked a considerable debate on the Internet, some thought he was right, others thought he was pandering to foreigners and unpatriotic, and that drinking congee was a Chinese tradition, how to say abandon it.

Then he also responded to the controversy, saying that he believed that the main point to ensure nutrition and protein during special times, when serious illnesses turn to light illnesses, relying on congee and salty dishes would be troublesome. Although many people are criticizing him, the porridge still can not drink.

In fact, this opinion of Director Zhang Wenhong does have a scientific basis. The main components within white porridge are carbohydrates, water, and a small amount of protein and fat, and from a nutritional point of view, white porridge does have the problem of a single nutrition. The company's main goal is to provide the best possible service to its customers.

Since white porridge is mono-nutritious, can we still drink it for breakfast?

Li Ying, deputy director of the nutrition department at Xuanwu Hospital of Capital Medical University, said that it is certainly possible to drink congee for breakfast. The company's main goal is to provide the best possible service to its customers, but it is not recommended to drink only porridge, when drinking porridge with some lean meat, eggs, to help the body replenish protein.

Harvard University has also studied the relationship between drinking porridge and health, and researchers found in a 14-year study of more than 100,000 subjects that consuming a daily bowl of 28g of whole grain porridge reduced the risk of cardiovascular disease by 9% and mortality by 5%.

So it's still possible to drink porridge, but keep it to a minimum or skip the white porridge. If you want to drink porridge, it is recommended to eat it together with meat, vegetables and coarse grains, which have high nutritional value and can meet the body's nutritional needs.

Two, not eating breakfast is harmful, how should you eat breakfast?

There are many people who can't get up in the morning and choose not to eat breakfast, or just sleep until noon to eat together, which is very bad for health.

Researchers have surveyed 24,000 people and found that missing any one of the three meals a day is extremely bad for health. Among them, subjects who skipped breakfast had an 11% increased risk of all-cause mortality and a 40% increased risk of cardiovascular mortality compared to those who ate breakfast regularly.

And skipping breakfast for a long time can do more than just a little bit of harm to your body:

Growing fat

Not eating breakfast puts your body in a state of hunger, so your body can't digest the nutrients in your food, and your body's ability to absorb it at lunch and dinner becomes better, easily converted to fat storage in your body, and it's easy to eat too much.

High risk of diabetes

One study found that people who skip breakfast every day have a 25% increased risk of developing type 2 diabetes. Even without weight gain, the body's internal environment is prone to disruption and insulin resistance, leading to an increased risk of developing diabetes.

Predisposition to gallstones

Skipping breakfast leads to increased concentration of bile, which promotes the proliferation of bacteria in the gallbladder and predisposes to gallstones.

So it's important to eat breakfast, and to eat it well. Since plain white porridge is not recommended, how should you eat it to be the most nutritious and healthy?

In 2019, Academician Nanshan Zhong shared his breakfast, which includes five foods: a glass of milk, an egg yolk, two egg whites, a bowl of coarse porridge, two slices of cheese bread, and two oranges.

He said that breakfast should not be sloppy, but must be good, following the principle of "good morning, full lunch and little evening". The company's main focus should be on fruits and vegetables, soy milk and eggs, and the calorie intake should be about 30% of the whole day. This will ensure a diverse food intake.

Three, really should eat less of these 3 types of breakfast

Although it is important to eat breakfast, but you can not eat any breakfast, these three types of breakfast advise you to be cautious.

1. Eat too much oil

Breakfast should be careful not to eat too much oil, such as burritos, doughnuts and other foods should be eaten as little as possible, such foods have high fat content, low nutritional value. And in the process of deep-frying also easy to produce carcinogens, long-term intake of large amounts of easy obesity, but also increase the risk of disease.

2, eat too monotonous

Breakfast should also be careful not to eat too monotonous, some people will directly white porridge with salty vegetables to save time, this can easily lead to a sudden rise in blood sugar, sodium intake exceeds the standard, and the body also can not take in sufficient nutrients.

3. Eat too casually

Another point to note is that you can't just use snacks and cookies for breakfast, these foods have a lot of sugar and oil and insufficient nutrients, which can easily lead to body fat.

In short, breakfast must be eaten, and eaten well, not simply white porridge with pickles, which is easily malnourished. The company's main goal is to provide a good solution to the problem.