Hot dishes help keep the body warm
When the weather turns cold, the body consumes more energy to maintain temperature. According to the National Institute of Nutrition, breakfast should prioritize warm, easy-to-digest and energetic foods, avoid letting the body lower blood sugar at the beginning of the day.
Hot porridge is a suitable choice for the elderly, children and people with weak stomachs. Chicken porridge, snakehead fish porridge or oatmeal porridge help warm the body quickly, supplement enough protein and vitamins. Adding onions, ginger, and pepper to porridge also helps increase blood circulation, supporting digestion in cold weather.
Pho, bun, and Hu Tieu Nuoc are also highly appreciated by experts. Associate Professor, Dr. Le Bach Mai, former Deputy Director of the National Institute of Nutrition, once recommended: "In cold mornings, you should choose a warm water dish with enough starch - protein - green vegetables. Dishes such as chicken pho, bun ca, bun ca will help the body warm up quickly and have enough energy for the whole morning.
For workers who need a lot of energy, hot rice eaten with boiled eggs, braised meat, green vegetables or hot soup is still a suitable choice, helping to warm the belly and maintain concentration at work.
Sweet potatoes are also an ideal food for cold breakfasts: rich in fiber, vitamins A, C and help you feel full longer. Eating baked or boiled potatoes with hot soy milk is a suggestion recommended by many nutritionists.
Dishes to avoid in cold weather
In addition to foods to eat, experts recommend limiting certain dishes that can cause stomach discomfort or make the body colder.
First of all, you should not eat cold foods in the morning such as cold yogurt, ice cream, bottled fruit juice. According to the Ministry of Health, cold foods can easily stimulate vasoconstriction, reduce body heat and cause abdominal pain and digestive disorders.
In addition, you should avoid breakfast with cakes, cookies and milk coffee. Experts from the Vietnam Institute of Applied Medicine have noted that eating cakes and coffee for breakfast causes blood sugar to increase rapidly but decrease rapidly, easily causing fatigue, dizziness and increased stomach acid, especially in cold weather.
Fried foods such as cakes, fried potatoes, and fast food also make the digestive system work harder in the morning, easily filling and indigestion.
Experts also warn against eating immediate grains and sugary milk. This is a group of foods with high sugar content and low fiber content, which can cause a rapid increase in blood sugar, making people eat quickly and feel hungry and tired, especially for less active office women.
The cold weather requires the body to be provided with a warm, nutritious, and easy-to-dical breakfast. Choosing the right foods not only helps keep you warm but also increases resistance, limits fatigue and prevents many respiratory and digestive diseases in the cold season.
Suggestions for standard breakfast for the cold day: Chicken pho + warm ginger tea; snakehead fish porridge + ripe banana; Baked sweet potatoes + hot soy milk; Bun tra + orange; Hot rice + boiled eggs + boiled mustard greens.
