One way to significantly reduce the risk of diabetes: eat breakfast before this time

According to Science Popularization China, recently, the Chinese Nutrition Society released a "Survey Report on the Breakfast Dietary Status of Chinese Residents", which showed that 35% of survey respondents were unable to eat breakfast every day.Breakfast must be eatenWhen blood sugar is low without breakfast, the brain is more likely to feel tired and sluggish

According to Science Popularization China, recently, the Chinese Nutrition Society released a "Survey Report on the Breakfast Dietary Status of Chinese Residents", which showed that 35% of survey respondents were unable to eat breakfast every day.

Breakfast must be eaten

When blood sugar is low without breakfast, the brain is more likely to feel tired and sluggish.

In addition, when skipping breakfast, it is easy to feel hungry at noon and at night, leading to overeating, which not only easily leads to gastrointestinal diseases but also more easily leads to obesity.

Not only that, people who often skip breakfast will have dry skin, wrinkles, anemia, and accelerated aging.

A study by the research team of Shengjing Hospital affiliated with China Medical University found that compared to those who eat breakfast, those who do not eat breakfast have a 22% higher risk of cardiovascular disease and a 25% higher risk of all cause death.

Breakfast must be eaten

Recently, researchers from the University of Paris in France analyzed the relationship between breakfast time and diabetes. The study included 103312 participants, with an average follow-up time of 7.3 years, during which 963 people developed diabetes.

The results showed that compared with those who ate breakfast before 8 a.m., those who ate breakfast after 9 a.m. had a 59% increased risk of type 2 diabetes.

Image source: Eat well and have three meals a day

What time is better for breakfast?

The best time for breakfast is 7-8 o'clock.

During sleep, the vast majority of organs are fully rested, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract during dinner, gradually entering a resting state in the morning.

If you eat breakfast too early, it will inevitably interfere with the rest of the gastrointestinal tract, causing the digestive system to be in a state of fatigue and stress for a long time, disrupting the peristalsis rhythm of the gastrointestinal tract.

So, it is most suitable to have breakfast 20 to 30 minutes after waking up around 7 o'clock, because people have the strongest appetite at this time. Moreover, it is better to have a 4-5 hour interval between breakfast and Chinese food, that is, breakfast between 7-8 o'clock is better.

Image source: Eat well and have three meals a day

Breakfast should not only be eaten, but also eaten well

The "Investigation Report on the Breakfast Dietary Status of Chinese Residents" also shows that the breakfast dietary structure of Chinese residents is not balanced enough, and the food types are relatively single, mainly concentrated in grains and potatoes. More than half (55%) of the survey respondents consume less than three types of food for breakfast, and the consumption rate of dairy products and fruits and vegetables is relatively low.

For breakfast, it is recommended to have at least three types of food, namely milk, eggs, and staple food. If we could add some vegetables, fruits, soy products, etc. to this foundation, it would be even more perfect.

I can have more than 5 kinds of food for breakfast every day, including at least 2 staple foods (such as whole wheat bread, oatmeal Congee, etc.), eggs, milk (or soybean milk, yogurt), at least 2 kinds of vegetables, and sometimes tofu.

The plan of the day starts in the morning, and the nutrition of the day also starts from the morning. I hope everyone starts from today, pays attention to breakfast, eats breakfast well, and gains health.

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