不吃早餐的危害，早餐吃什么好？

不吃早餐的危害，早餐吃什么好？

很多上班族有着这样的早晨：被闹钟叫醒后，挣扎了一二十分钟，才揉着疲惫、瞌睡的眼从床上爬起来，因为分秒必争，不吃早饭就冲出家门；或者打开空无一物的冰箱又关上，挤进了上班人群，在汽车尾气和灰尘中啃咬着路边刚买的油条、蛋饼……

Many office workers with this kind of in the morning: alarm clock to wake up, struggled for twenty minutes, just rubbed tired, sleepy eyes out of bed, because every minute counts, left home without breakfast; Or opened the empty refrigerator and closed, elbowed his way to work the crowd, bite in the automobile exhaust and dust on the side of the road just bought Fried dough sticks, eggs, bread...

营养学家提醒，早餐是营养供给中非常重要的一环，无论是“上班族”还是为人父母的家长，每天早起一刻钟，给自己和孩子准备一顿良好的早餐，这应是每天的“必修”功课。

Nutritionist reminder, breakfast is a very important part of the nutrition, "workers" and parents parents, a quarter of an hour, and getting up early every day to have a good breakfast ready for themselves and their children, it should be "required" homework every day.

不吃早餐的危害，早餐吃什么好？

Don't eat breakfast, breakfast to eat what good?

不吃早餐影响健康、学习

Don't eat breakfast affects health and learning

　早餐摄入的能量占全天能量摄入的30%，经过一夜睡眠，身体有10多个小时一直在消耗能量却没有进食，人体需要含丰富碳水化合物的早餐来重新补充、储藏能量。长期不吃或不科学地吃早餐对身体健康有严重的危害。

Breakfast intake of energy accounted for 30% of energy intake throughout the day, after a night of sleep, the body has more than 10 hours without eating, energy consumption has been the human body needs to contain rich carbohydrate breakfast to complement afresh, storage of energy. For a long time not to eat or not eat breakfast scientifically has serious harm to the health.

　　1、消化道易生病：

1, the digestive tract easy sick:

　　不吃早餐首先会精神不振，并影响胃酸分泌、胆汁排出，这会减弱消化系统功能，诱发胃炎、胆结石等消化系统疾病。

Don't eat breakfast first, will be depressed, and affect the secretion of gastric acid and bile eduction, it will weaken the digestive system function, induce gastritis, gallstones and other diseases of the digestive system.

　 2、不能减肥反增肥：

2, can't lose weight against weight gain:

　　不吃早餐还会使人在午饭时出现强烈的空腹感和饥饿感，不知不觉吃下过多的食物，多余的能量就会在体内转化为脂肪，时间长了脂肪在皮下堆积反而导致肥胖。 健康知识

Don't eat breakfast also can make the person strong sense of fasting during lunch and hunger, imperceptible eat too much food, excess energy will be transformed into fat in the body, after a long time in the subcutaneous fat accumulation causes obesity. Health knowledge

　　3、抵抗力下降： 健康养生

3, decreased resistance: health keeping in good health

　因为不吃早餐引起的营养不良，还会导致机体抵抗功能下降，易患感冒、心血管疾病等各种不同疾病。

Did not eat breakfast because caused by malnutrition, will result in the body resistance decline, susceptibility to colds and various diseases such as cardiovascular disease.

　　4、损害女性容颜：

4, damage to women's appearance:

对女性来说，不吃早餐只能动用体内储存的糖元和蛋白质，久而久之会导致皮肤干燥、起皱和贫血，加速衰老。

For women, don't eat breakfast can only use stored glycogen and protein, as time passes can cause dry skin, wrinkles, and anemia, accelerated aging.

　不吃早餐对儿童的不良影响远甚于成人，除危害到现在的健康外，还严重影响他们的生长发育和学习效果。

Don't eat breakfast to the bad influence of children more than adults, in addition to the harm to the health, also serious impact on their growth and learning.

　　1、导致营养和发育不良：

1, lead to nutrition and dysplasia:

　　不吃早餐的儿童，全天能量。蛋白质、脂肪、碳水化合物和某些矿物质，如钙、铁、维生素B2、维生素B12、维生素A、叶酸等的摄入低于吃早餐的儿童。早餐所提供的营养素很难从午餐或晚餐中得到补充，不吃早餐或早餐营养质量差，是引起全天能量和营养素摄入不足的主要原因之一，长期下去，影响青少年的营养状况和生长发育。

Children do not eat breakfast, energy throughout the day. Protein, fat, carbohydrate, and some minerals, such as calcium, iron, vitamin B2, vitamin B12, vitamin A, folic acid intake below the children eating breakfast. Breakfast provided by the nutrients are hard to complement from lunch or dinner, do not eat breakfast or nutritional breakfast quality is poor, is one of the main reasons of the lack of energy and nutrients intake throughout the day, go down for a long time, affect adolescent nutrition and growth.

　　2、影响学习能力和成绩：

2, affect learning ability and achievements:

学习是一项繁重的脑力劳动，大脑惟一能够利用的能源是血中的葡萄糖，即血糖。不吃早餐或早餐营养质量差，血糖水平相对就低，不能及时为神经系统正常工作输送充足的能源物质，从而影响学习能力和学习成绩。根据对比实验，不吃早餐的青少年在图形识别的错误率、反应能力和数学测试方面的成绩都低于吃早餐的青少年。早餐营养质量好的青少年，标准考试的成绩、逻辑思维能力、创造性思维能力和身体耐力等明显较好，其它表现如迟到、缺课等现象也明显比营养质量差的青少年少。

Learning is a hard mental work, only can use the energy of the brain is glucose in the blood, the blood sugar. Don't eat breakfast or poor quality of breakfast nutrition, blood sugar level is relatively low, can't in time for the nervous system to work normally deliver sufficient energy material, which affect learning ability and academic performance. According to contrast experiment, teenagers don't eat breakfast in graphics recognition error rate, reaction ability and math test scores were lower than teenagers to eat breakfast. Breakfast nutrition quality good teenagers, standardized tests scores, logical thinking ability, creative thinking ability and better physical stamina is obvious, the phenomenon such as other performance such as being late, absent from class is less obvious than poor nutritional quality of teenagers.

　　要素：粮谷类＋蛋白质＋蔬菜水果

Elements: grain cereal protein + + fruits and vegetables

　　中国营养学会在《中国居民膳食指南》中建议：三口之家健康早餐结构应该包括：谷类300～500克，蔬菜类400～500克，水果类100～200克，畜禽肉类50～100克，鱼虾类50克，蛋类20～25克，奶类及奶制品100克，豆类及豆制品50克，油脂类25克太阳能热水工程。

Chinese nutrition society in Chinese residents' dietary guidelines recommendations: a family of three healthy breakfast structure should include: grains of 300 ~ 500 grams, vegetables 400 ~ 500 grams, fruit category 100 ~ 200 grams, livestock and poultry meat 50-100 grams, 50 grams, shrimp, egg 20 ~ 25 g, 100 g milk and dairy products, beans and soy products, 50 grams fat class 25 grams.

　　专家提醒，早餐是一天中最重要的一餐，吃营养充足的早餐，不仅有益于现在的健康，而且有益于将来的健康。营养健康的早餐应该包括丰富的优质蛋白质、防渗膜价格各种矿物质和维生素，具体操作时有一个重要指标，就是应该包括粮谷类、蛋白质和蔬菜水果三大必需品，缺一不可。

The expert reminds, breakfast is the most important meal of the day, eat nutritionally adequate breakfast, not only is good for health now, and is good for health in the future. Nutrition healthy breakfast should include the rich high quality protein, minerals and vitamins, the concrete operation is an important indicator, is supposed to include food grains, protein and vegetable fruit three necessities, be short of one cannot.

　　同时，土工格栅厂家早餐坚决不主张油腻，因为高脂肪食品会导致大脑供血不足，影响孩子和脑力劳动者工作的准确性。早上吃太多油腻食品，如油条、油饼、巧克力、汉堡包等，上午容易犯困、注意力不集中，经过油炸的面粉，如油条，其中的营养素还被破坏。同样道理，如果早餐吃鸡蛋，建议尽量选择煮鸡蛋而非煎鸡蛋起重机配件。

At the same time, resolute don't advocate rich breakfast, because of high fat foods can lead to insufficient supply, affect a child and the accuracy of the knowledge workers work. In the morning to eat too much greasy food such as Fried dough sticks, oil cake, chocolate, hamburgers, etc., easy to be sleepy in the morning, inattention, after Fried flour, such as Fried dough sticks, the nutrients also destroyed. Similarly, if eat an egg for breakfast, suggested that as far as possible choose boiled eggs rather than Fried eggs.

本文来源：https://www.2haoxitong.net/k/doc/ed6fafdf360cba1aa811da2c.html