The British Daily Mail reported that a survey of 2,000 adults who regularly skip breakfast found that 45% of those who skip breakfast admit they feel extremely hungry in the morning, 30% feel deprived. energetic and not very enthusiastic about work, 14% share that they become tired and irritable with everything when they skip breakfast.
Skipping breakfast – “guide” to 6 diseases
1. Gastric ulcers
First, skipping breakfast will directly affect the human digestive system.
Normally, within 6 hours of having dinner, the amount of food will be digested from the stomach and gradually go down to the intestines. If you don’t eat breakfast, the period of empty stomach will last from the night before to noon the next day. And even when hungry, stomach acid and various digestive enzymes in the stomach will still be secreted and it will “digest” the stomach lining.
Over time, the function of gastric mucosal cells will be destroyed, easily causing digestive system diseases such as peptic ulcer disease.
Illustration: Skipping breakfast can cause stomach ulcers.
2. Low blood sugar
After one night, the previous day’s food had been consumed and the glycemic index was lower in the morning.
At this time, if you do not eat breakfast to replenish blood sugar, the body will use glycogen stored in the muscles and liver, putting a burden on the muscles and liver, making the limbs weak.
In addition, low blood sugar can lead to an insufficient supply of energy to the heart and brain cells, causing symptoms such as fatigue, fainting, and serious damage to the brain and heart.
3. Increased risk of gallstones
Researchers at the University of Texas, USA suggest that people should not skip breakfast just because they are in a hurry to go to work or busy sleeping in the morning. Because, when fasting, bile easily accumulates in the gallbladder and intestines, which can cause gallstones.
4. Increased risk of diabetes
Insulin is a substance that lowers blood sugar. If you don’t eat breakfast, your blood sugar will drop. At this time, the insulin secreted by the body will not have “use”, over time it will easily cause insulin resistance, causing metabolic disorders and increasing the risk of diabetes.
Illustration: Skipping breakfast increases the risk of diabetes.
5. Ease of menstrual cycle disorder
Women who regularly do not eat breakfast are more likely to experience menstrual irregularities, including severe menstrual pain, irregular periods, and possibly one or more missed periods.
6. Cardiovascular disease
Catherine Collins, a dietitian at St. George Hospital in London, suggests that skipping breakfast for a long time can cause low-density lipoprotein deposition in the lining of blood vessels, leading to hardening of the arteries.
In addition, scientists have also conducted a number of studies and shown that people who skip breakfast for a long time have a much higher risk of heart attack and other cardiovascular diseases than those who eat breakfast. normal light.
Breakfast needs to pay attention to what?
1. Drink warm water before breakfast
After waking up in the morning, you should drink some water first. Drink about 200ml of water before breakfast to replenish the lost water after a long night. Drinking water before eating also helps to increase metabolism and excretion in the digestive system, helping to laxative.
Illustration: Drinking a glass of warm water before breakfast is beneficial for health.
2. Don’t eat too many calories for breakfast
Breakfast is the most important meal of the three daily meals, so in the morning everyone should eat healthy and should control energy intake (about 500kcal).
Breakfast dishes should be varied and provide enough energy for the body, for example:
– Starchy foods: dumplings, bread, oatmeal, noodles, porridge,…
Foods that provide adequate protein to help keep you full for a long time such as eggs, milk, beans, …
Fruits and vegetables can provide a variety of vitamins, minerals, fiber, and natural antioxidants.
A small amount of nuts because nuts are rich in minerals as well as vitamins, can reduce the risk of chronic diseases. The unsaturated fatty acids in nuts are also great for heart health.
3. Breakfast has both water and dry dishes
To soothe the stomach and enhance absorption, people should combine eating dry dishes with water dishes. For example, in addition to eating banh bao, bread, …, people should also use more water dishes such as porridge, soup, soup, ….
4. Light and frugal breakfast
A light, frugal, low-fat, low-salt breakfast will help reduce the risk of chronic diseases such as obesity, high blood fat, and high blood pressure.
5. Breakfast time
The best time to eat breakfast is around 6-7am, before 8am at the latest. Because, eating breakfast early can prolong the gap between breakfast and lunch so that the body can digest the food. On the other hand, eating breakfast early helps to increase appetite and enhance the body’s ability to absorb nutrients.
Skipping breakfast can bring many undesirable effects to the body and human health. Therefore, no matter how busy you are, you should eat breakfast fully and on time to ensure your health.
Source: 360
at Blogtuan.info – Source: Soha.vn – Read the original article here
