图片来源:《中国居民平衡膳食宝塔(2022)》在许多人的观念中,午餐和晚餐都是正餐,而早餐只需要买个煎饼果子或者肠粉、手抓饼对付一下,吃饱就可行,炒菜和水果大可不必。这个观念可要改一改了。毕竟,合理规律的饮食习惯里,有一条十分重要的注意事项:每餐要营养均衡,蔬菜水果这些极容易被忽视的膳食种类,其实也是早餐的刚需。[1]C S Berkey, H R H Rockett, M W Gillman, A E Field & G A Colditz.(2003). Longitudinal study of skipping breakfast and weight change in adolescents.International Journal of Obesity volume 27, pages 1258–1266.[2]Kylie J Smith, Seana L Gall, Sarah A McNaughton, Leigh Blizzard, Terence Dwyer, Alison J Venn.(2010).Skipping breakfast: longitudinal associations with cardiometabolic risk factors in the Childhood Determinants of Adult Health Study.The American Journal of Clinical Nutrition, Volume 92, Issue 6, December 2010, Pages 1316–1325.[3]BBC. (2018). Is breakfast really the most important meal of the day?[4]Astbury, N. M., Taylor, M. A., & Macdonald, I. A. (2011). Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. The Journal of nutrition, 141(7), 1381-1389.[5]Bloch, H. M., Thornton, J. R., & Heaton, K. W. (1980). Effects of fasting on the composition of gallbladder bile. Gut, 21(12), 1087-1089.[6]中国消费者报.(2022).我国超五成居民早餐种类单一、营养不足.[7]中国营养学会.(2022).中国居民膳食指南.[8]邢陈, 顾晔, & 宋伦.(2017).昼夜节律在代谢调控中的作用. 军事医学(07),618-622. 作者 | 李米审核 | 陈然 中粮营养健康研究院 副研究员(科学传播) 高级工程师