Breakfast is the most important meal of the day.A healthy breakfast and enough energy includes a combination of protein, fiber and healthy fat.However, many common breakfast foods do not meet these criteria and can make you feel hungry right after eating or feeling uncomfortable, some foods can also affect health.

Here are 5 popular breakfast dishes, but if you eat regularly, it will not be good for health and not enough energy lasting until noon.

1. Biscuits

Biscuits are more convenient than instant noodles because you can use it directly without processing.However, eating biscuits for breakfast for a long time will not be good for health.

Almost all types of biscuits are made from flour with low gluten content, sugar, salt, oil, baking soda and other food additives.Therefore, if you eat biscuits like this, it will increase blood sugar quickly and lack fiber, leading to a feeling of poorness and a significant volatile blood sugar.You can easily feel sleepy after a meal, this affects the efficiency of working in the morning.

2.

It is a dish with noodles that many people choose, but if you only eat at breakfast, it can increase the risk of obesity.Due to frying should contain a lot of grease, so if you eat regularly in the morning, you will receive little nutrients but unfair fat in this food can cause you to gain weight.

3. Salt salt

People often eat some sour salt in the morning, can increase the appetite and the taste of people, but should not eat too much.Because sour salt contains a lot of salt.Salt contains sodium chloride, so the calcium ions in the body are constantly lost, which can cause osteoporosis in the elderly.In addition, salt also increases the risk of heart disease, kidney or hypertension.

Moreover, sour salt contains nitrite, this substance can react with amines in the diet from protein and form a nitrosamine cancer in the acidic environment of the stomach.Therefore, if you eat too much foods that contain nitrite and eat continuously, you can potentially cause cancer.

4. Cereals with sugar or high refined cereal

Despite the sweet, crispy and often available taste on breakfast table, most sugar grains will not help you full.

They often contain a lot of sugar and low protein and increase your blood sugar.This can lead to irritability and hunger when the hormone insulin reduces blood sugar.

Similarly, even unsweetened cereals such as corn or bran tend to have little protein, with only 2 grams of protein per cup (25 grams) and 4 grams of protein for each cup (45 grams).Therefore, although they contain less sugar, they still do not have to choose good for breakfast.

Even more natural options such as Granola often contain more additional sugars, related to obesity, type 2 diabetes and heart disease.

For these reasons, although sugars or other refined cereals may be the choice to occasionally eat, they are not the best choice for daily breakfast.

5. Butter toast

Butter toast is a simple and easy breakfast.All you need is a slice of bread and a little butter, and you will have a crispy, salty breakfast.

However, butter toast contains low protein so it will not help you full.And most of the calories in butter toast come from carbohydrates in bread and fat from butter.If you eat this dish regularly, you can easily gain weight.

So what should breakfast eat?

There are many options for your breakfast.However, you can refer to a few suggestions below to build a nutritious and healthy breakfast.

-Egg: Eggs are rich in protein and many essential nutrients for the body.Each week you can eat up to 7 eggs if you have good health, if you have a high cholesterol, you should not eat more than 4-5 eggs/week.

-Nuts: The nuts are both rich in vitamins and minerals, especially high in fiber, so it is both good for health and helps to be full for a long time.

-Green vegetables: Green leafy vegetables such as kale, spinach, broccoli, spoon, sugar beets and rainbow cabbage are full of essential nutrients your body needs.Eating green vegetables often prevents many diseases.

-Avocado: Avocado contains many vitamins, minerals, antioxidants, healthy fats and fiber that can improve intestinal health and prevent many other diseases.However, butter has a relatively high calorie content, so eating a lot can cause weight gain, so you should control eating with sufficient amounts.

In addition to the above foods, you can also combine and add other food sources such as beans, fruits, yogurt, ... to improve health in the best way.

Source: Sohu, Photo: Healthline