Don't have time for breakfast? U.S. Study: Risk of Cardiovascular Disease Death Is High Without Breakfast

Original title: No time for breakfast? U.S. study: Without breakfast, cardiovascular disease is at high risk of death
do you eat breakfast every day? A recent study published in the Journal of the American College of Cardiology (JACC) showed a significant increase in all deaths and cardiovascular deaths in people who had never eaten breakfast, especially from stroke.
JACC Study Screenshot
Researchers followed 6,550 participants in the 1988-1994 National Health and Nutrition Survey, with 5.1 percent never eating breakfast, 10.9 percent eating little breakfast, 25 percent sometimes eating breakfast and only 59 percent eating breakfast every day. In 18.8 years of follow-up, 2,318 people died, 619 of them from cardiovascular disease.
results showed that people who never ate breakfast had an 87 percent increased risk of cardiovascular death, a 19 percent increased risk of death, and a 239 percent increased risk of stroke, after taking into account socioethical status, race, age, gender, diet and lifestyle, weight, and cardiovascular risk factors.
the relationship between the frequency of breakfast and the risk of death
while most people recognize the importance of eating breakfast, many people can't stick to eating breakfast every day, or eat sloppyly and sloppyly. In fact, it is not difficult to eat a nutritious and healthy breakfast, nutrition experts remind attention to these four points.
"time tight" is the
reason why many people don't eat breakfast in advance. Can plan breakfast in advance, think ahead of the next morning to eat what, prepare in advance, you can save a lot of time for the next morning.
has been more than 600 consecutive days to do different types of breakfast food master Li Wei suggested, as long as the night before a little time out to prepare some staples, such as a good appointment for five grain porridge, get up in the morning and boil an egg, wash some fruit. With 15 minutes of washing time in the morning, you can make a breakfast with a lot of calm.
breakfast should contain four types of food
many people eat breakfast is to solve the problem of "food and drink", and do not think too much about the diet structure. In fact, breakfast should include four types of food: cereals, animal foods (meat, eggs), milk and dairy products, vegetables and fruits, etc.
insist on adding a serving (about 100 to 150 grams) of fresh fruits and vegetables to your breakfast, a simple refreshing dish, or cutting an apple or peach after you get up in the morning, washing some sage fruit, grapes, and the simplest banana. For dairy products, dairy products can be guaranteed by drinking milk/yogurt or a slice of cheese in bread.
breakfast do not wolf down
the morning time is tight, hasten to pick and pull two mouths on the rush to work, which is the norm for many people. Try to focus on soft food in the morning, do not eat too hard, too dry food, easy to chew. Even soft food should be chewed slowly, so that the nutrients in food more easily absorbed by the body. Breakfast time is already short, do not "on" mobile phone or TV to eat, eat to concentrate, otherwise it will affect digestion, but also waste time.
breakfast often change a trick
"drink porridge on pickles, the simplest, eat it every day." "Do you often deal with your own breakfast like this?" This is not a good habit. In fact, every day breakfast is a kind is not good, on the one hand, there is no freshness, it is difficult to arouse a good appetite, on the other hand, nutrients may not be comprehensive enough.
dietary guidelines recommend that the average number of non-repeating foods per day is more than 12, distributed according to three meals a day, breakfast intake of at least 4 to 5 kinds of food. Similar foods can be interchangeable (rice, milli rice, corn and other interchangeable, soy milk, tofu can be interchangeable, etc.), cooking methods can also be adjusted and changed (boiled eggs, egg soup, egg soup, etc. for eating).
:
(1) Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality.Journal of The American College of Cardiology.Apr 2019
(2) Health Times 2018-08-24 "These breakfast habits have changed"