4 FOODS TO AVOID FOR BREAKFAST??
Breakfast is the first meal of the day. It is essential for dietary nutrition intake, work and study efficiency and overall health. A healthy breakfast should be variety and balanced. There are some posts stated that tea eggs, figs, sweet potatoes and bananas are the foods that avoid for breakfast. However, are fact truth?
Question 1: Do tea eggs affect calcium and iron absorption?
Answer 1: No, the impact is not significant.
For making tea eggs, we need to add some tea to enhance its color and flavor. The presence of alkaloids in tea will react with calcium and iron in eggs thus reduce the bioavailability of calcium and iron in eggs.
In fact, the tea used in tea eggs is a small amount along with small quantities of alkaloids which will not have a significant effect on the absorption of calcium and will not cause osteoporosis. In addition, tea also contains tannins and tannic acid which will react with the iron in the eggs and reduce the absorption of iron. However, eggs do not provide source of iron, so there is no need to worry about this aspect.
Tea egg is a good source of protein, but the cholesterol content in the eye yolk is high. It is recommended that no more than one tea egg per day and consume it in moderation will not cause health hazards.
Question 2: Do the high sugar content of figs cause obesity?
Answer 2: Moderate consumption will not cause obesity
Figs offer high nutritional value with high vitamins and minerals. Figs have several health benefits including antioxidants, anti-cancer and improve immunity. The carbohydrates (sugars) presented in fig is about 16g per 100g. Most of the sugars are glucose and fructose. If they are not consumed in large quantities for a long time, they will not cause obesity.
Question 3: Do sweet potatoes increase the burden on the stomach?
Answer 3: No, dietary fiber in sweet potatos can help prevent constipation!
Sweet potatoes provide nutrients that the body needs along with high dietary fiber. Dietary fiber can promote gastrointestinal health, prevent and treat constipation, accelerate the excretion of harmful toxins in the body.
Question 4: Avoid to eat bananas on an empty stomach?
Answer 4: Banana typically will not cause “hypermagnesemia”
The reason why bananas should not be eaten on an empty stomach is due to their high magnesium content. Excessive taking of magnesium may have a negative impact on the heart. In fact, the rate of magnesium absorption can vary depending on the serum magnesium level. In other words, when the serum magnesium is at a sufficient level, the absorption rate of magnesium in the intestine will naturally decrease and increase the excretion of magnesium. Therefore, you can eat bananas on an empty stomach.
In summary, we can consume an adequate amount of tea egg, figs, sweet potatoes and bananas for breakfast. A healthy breakfast is one that follows the three key messages: balance, variety and moderation (BMV) concept of a healthy diet to help us meet our nutritional needs for maintaining overall health.
人民网. 听说早餐绝对不能吃这四种食物？. Viewed on 6 Sept 2021, from <http://health.people.com.cn/n1/2021/0823/c14739-32202941.html>.