早餐不应该吃什么食物

早餐不应该吃什么食物

Breakfast is very important, but many people neglect, choosing the wrong foods that make the body lack nutrition easily pick up sickness.

早餐很重要，但许多人忽视了，选择了错误的食物，使身体缺乏营养，容易生病。

A nutritious breakfast helps keep insulin levels steady and lower your risk of diabetes and obesity. It also energizes the day, improves brain function and overall health.

营养丰富的早餐有助于保持胰岛素水平稳定，降低患糖尿病和肥胖症的风险。它还能让一天充满活力，改善大脑功能和整体健康。

But increasingly busy work has made people forget to eat a full breakfast, and often eat breakfast dishes advertised as convenient and nutritious. But is this true? Here are the best foods not to eat for breakfast.

但日益繁忙的工作让人们忘记了吃完整的早餐，经常吃宣传为方便和营养的早餐菜肴。但这是正确的吗?以下是早餐不应该吃的食物。

1. Hot porridge

热粥

Many people are accustomed to eating a hot thin bowl of porridge or soup in the morning and claim that this will help rejuvenate and energize the day. Eating porridge in the morning is indeed a good habit for healthy people, but this doesn't mean everyone should eat morning porridge.

许多人习惯在早上吃一碗薄薄的热乎乎的粥或汤，并声称这将有助于恢复活力，使一天充满活力。早上喝粥对健康的人来说确实是个好习惯，但这并不意味着每个人都应该早上喝粥。

Waking up at 6-10 am, this is the stage of highest blood pressure, blood vessels are very sensitive to temperature changes. After eating a lot of hot porridge will stimulate the expansion of blood vessels, this will accelerate blood circulation and increase the burden of pumping blood to the heart.

早上6-10点起床，这是血压最高的阶段，血管对温度变化非常敏感。吃大量的热粥会刺激血管扩张，加速血液循环，增加泵血到心脏的负担。

If you suffer from underlying medical conditions such as atherosclerosis, plaque, etc., unstable plaques can fall out when the blood flow changes suddenly, which can cause blood clots.

如果你有潜在的疾病，如动脉粥样硬化、斑块等，当血液流动突然改变时，不稳定的斑块会脱落，从而导致血凝块。

In addition, hot food if it exceeds 65 degrees C can cause mucosal burns. Although it can repair itself, if you eat hot food every day, it becomes damaged that can cause problems like ulcers, chronic inflammation, and even cancer over time. Therefore, eating porridge should not be too hot.

此外，超过65摄氏度的热食物会导致粘膜烧伤。虽然它可以自我修复，但如果你每天都吃热的食物，它就会受损，久而久之就会导致溃疡、慢性炎症甚至癌症等问题。因此，喝粥不宜太热。

2. Frozen cakes

冷冻蛋糕

Some frozen ready-made cakes are rich in carbohydrates, especially single carbohydrates, which will be digested quickly and do not cause feelings of fullness. It is important to read the amount of whole grains and fiber mentioned in the nutrition factsheet when purchasing.

一些冷冻的现成蛋糕富含碳水化合物，尤其是单一碳水化合物，这些碳水化合物会被迅速消化，不会产生饱腹感。在购买时，阅读营养成分表中提到的粗粮和纤维的含量是很重要的。

3. Sweetened cakes

甜蛋糕

Pastries or pastries are basically just sugar and gluten. These foods are nothing more than sugary snacks and can be eaten as desserts, but they are not suitable for breakfast.

糕点基本上就是糖和谷蛋白。这些食物只不过是含糖的零食，可以作为甜点来吃，但不适合做早餐。

4. Fruit juice with sugar

加糖果汁

Juices seem to be healthy, but in fact they also contain a lot of sugar. Some fruit juices claim to be 100% natural and don't add any sugar. This just means that sucrose is not added to the beverage and the fructose in it can still be converted to fat.

果汁似乎是健康的，但实际上它们也含有大量的糖。一些果汁声称是100%天然的，不添加任何糖。这仅仅意味着饮料中没有添加蔗糖，而且其中的果糖仍然可以转化为脂肪。

Even 100% fruit juice contains a lot of sugar. Consuming large amounts of fruit juice can have the same effects on your weight and health as drinking sugary drinks.

即使是100%的果汁也含有大量的糖。大量饮用果汁对体重和健康的影响与饮用含糖饮料是一样的。

5. Flavored Yogurt

调味酸奶

Flavored yogurt is often mistaken as a healthy breakfast food. However, flavored yogurt can contain artificial flavors, added sugar and more calories. If you really want to drink yogurt, go for the sugar-free, high-protein yogurt option.

调味酸奶经常被误认为是健康的早餐食品。然而，调味酸奶可能含有人工香料，添加糖和更多的卡路里。如果你真的想喝酸奶，选择无糖、高蛋白的酸奶吧。

6. Toast with margarine

奶油吐司

Toast with margarine increases your blood sugar and insulin levels, causes a feeling of hunger again and increases your risk of weight gain and heart disease.

奶油吐司会增加你的血糖和胰岛素水平，再次引起饥饿感，增加体重增加和心脏病的风险。

7. Milkshake

奶昔

Compared to your home-made smoothies, these simple snacks aren't suitable for breakfast. Most store-bought drinks are high in calories, high in sugar, and deficient in many nutrients like protein and healthy fats.

和你自制的奶昔相比，这些简单的零食并不适合做早餐。大多数商店里买的饮料都是高热量、高糖、缺乏蛋白质和健康脂肪等营养物质。

8. High-fat, high-calorie foods

高脂肪、高热量食品

Cakes such as cakes, donuts, ... after being fried at a high temperature, the nutritional value becomes quite low and contains a lot of fat.

蛋糕类，比如蛋糕，甜甜圈，…经过高温油炸后，营养价值变得很低，含有大量的脂肪。

Eating foods high in fat, calories and high cholesterol for a long time will lead to obesity, affecting the metabolism of the body.

长时间食用高脂肪、高热量、高胆固醇的食物会导致肥胖，影响身体的新陈代谢。

Moreover, starchy foods after frying can easily generate a variety of carcinogens, including benzopyrene, acrylamide, ... not only exist in the oil smoke caused by frying but also clinging to food, affecting the health of strong.

此外，油炸后的淀粉类食品容易产生多种致癌物质，包括苯并芘、丙烯酰胺、……油炸产生的油烟不仅存在于油炸食品中，而且还附着在食品上，影响着人们的健康。