The Best Breakfast Choice: Xoi, Bun, Mien, or Pho?
Breakfast is the first meal of the day and is considered to be an important meal that greatly affects our health. For Vietnamese people, there is a wide variety of breakfast options to choose from, but the most popular ones are xoi, bun, mien, and pho.
Among these choices, which one is the best for your health?
To evaluate this matter, we should consider the nutritional aspect of these dishes.
Xoi is made from glutinous rice, so its main component is starch. This dish provides a lot of energy for the body, fulfilling the needs for studying and working. Additionally, xoi also contains a stable amount of fiber. However, people who are overweight, obese, have diabetes, open wounds, pus-filled wounds, or are in the process of recovering from an illness should limit their consumption of xoi.
On the other hand, a bowl of pho provides the same amount of energy as a main course of rice. Pho can be used as a breakfast dish. A bowl of beef pho with around 140 grams of pho noodles and 100 grams of beef can provide 350-400 kcal. It contains starch, protein, and fat. However, this dish is relatively low in fiber. To increase your fiber intake, you should eat pho with various types of vegetables.
 requires a balance of nutrients, including carbohydrates and protein. You should not cut back on carbohydrates just to lose weight. To ensure a sufficient nutrient intake, you need to add vegetables to your meals.</p>
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<p>To make breakfast more nutritious, you can add some complementary foods to your main dish. For example, when eating xoi, you should add gio (Vietnamese pork sausage), cha (Vietnamese pork patties), meat, shredded meat, or pickled vegetables. If you choose bun or pho, you can add herbs, raw vegetables, or bean sprouts. Moreover, you should change your breakfast dishes regularly to diversify your meals and avoid boredom.</p>
<p><strong>Notes on Having Breakfast</strong></p>
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– Don’t skip breakfast
Skipping breakfast will lead to a lack of energy and nutrients, slow down the metabolic process, cause fatigue, drowsiness, difficulty concentrating, and slow reaction. It can affect your studying and working efficiency.
Moreover, not having breakfast for a long period of time can increase the risk of health issues such as high cholesterol levels, cardiovascular diseases, diabetes, gastric ulcers, weakened immune system, constipation, and gallstones.
– Avoid having breakfast too late
Many people have the habit of waking up late and having breakfast late. However, this can cause stomach discomfort, indigestion, or affect your lunch meal.
The ideal time to have breakfast is around 6-8am. This is when the stomach acid secretion is strong, helping with the digestion process. You can have breakfast 20-30 minutes after waking up.
– Don’t rush your breakfast
In the morning, we often have limited time, so many people have their breakfast quickly. However, eating fast and rushing can negatively affect the digestive system and the stomach.
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