Another question to ask is: Are you really harming your health if you skip breakfast? Below is the analysis of American nutritionist Beth Czerwony, on whether breakfast is really “the most important meal of the day” and whether everyone absolutely needs to eat it.
Benefits of having breakfast
Based on observational studies, here are the reasons you should eat breakfast within a few hours of waking up:
Refuel the body’s “chariot”
Breakfast provides energy for the whole working day and helps your body function at its best.
Do you want to start a long road trip in a car with an empty gas tank? Think of breakfast in the same way. A moving body will need a lot of energy, and it will tire if it only uses its reserves.
Oatmeal porridge is a convenient dish for many people to have breakfast.
Improve heart health
Morning is when the body is most sensitive to insulin – when it uses blood sugar more efficiently. So this is a great time to choose fiber-filled carbs — foods that give you about 25 grams or more of fiber per day to help lower cholesterol.
Reduce the risk of diabetes
One observational study found that people who skipped breakfast four to five days a week had a 55% increased risk of developing type 2 diabetes.
However, be mindful of what you eat. Sugary cereals or traditional breakfast foods, such as donuts, muffins, waffles, pancakes and bagels… can be high in sugar, starch or fat, and are not a good choice. for the body if you want to avoid diabetes.
Reduce brain fog
Your brain needs fuel to function. Breakfast can make you more alert, focused, and happy (but don’t overdo it with coffee).
It is especially important for children to get their brains nourished at breakfast. Studies show that children who eat a full breakfast are more likely to pay attention in school, leading to improved academic performance. “It’s a lot easier to focus if your stomach isn’t rumbling,” Czerwony notes.
Eating a full breakfast brings many health benefits, but it is necessary to choose the right food. (Illustration)
Is skipping breakfast harmful?
According to nutritionists, much of the advice regarding the importance of breakfast is based on observational studies. These studies are not randomized clinical trials demonstrating the importance of breakfast.
So, if you wake up feeling hungry, it’s okay to delay your first meal. Some people skip breakfast because they are on an intermittent fasting regimen (for example, August 16: eat only 8 hours a day, then fast for 16 hours).
Nutritionist Czerwony says: “Early breakfast may not be right for everyone. Listen to your hunger cues to see how important it is to your body. What you eat all day is more important than the stress of having to eat in the morning.”
This is not to say that the “have breakfast” advice is wrong. It just means different importance in each person.
What time should you have breakfast?
This question has no single answer. Breakfast time depends on the schedule of activities and living conditions of each day, it can be at 7 am or later. But nutritionists agree that, it is best, you should go to bed within 2 hours of waking up.
Eggs are a healthy breakfast food. (Illustration)
If you are usually too busy in the morning, plan and prepare in advance, so that in the morning there is food that is ready or can be brought to work.
In addition, during breakfast, priority should be given to foods rich in protein to keep you fuller longer and avoid snacking. This is especially useful for those who are looking to lose weight.
Healthy foods to eat for breakfast
In order not to fall asleep at 10am, in breakfast you should choose whole grain foods and skip processed foods with added sugar. Eating a variety of nutritious foods can help you feel fuller for longer and not overeat during lunch.
Here are some suggestions for healthy dishes to start your day:
Greek yogurt or fresh cheese
This combination of protein and fat can keep you feeling full for a little longer. You can add fruit, nuts, or whole grains.
Peanut butter and cereal
The healthy fats and protein in peanut butter pair well with a slice of high-fiber toast, waffles, or muffins. Don’t forget to add some fruit, too.
If you are allergic to peanuts, avocados are another healthy and delicious option to eat with toast.
Oatmeal
Combine oatmeal with berries and walnuts or flaxseeds. With the microwave, it only takes about 3 minutes to make oatmeal, so it is suitable for those who can’t spend a lot of time for breakfast. Nuts or fruits you should clean, pre-cut, refrigerate.
Cladding eggs
This is an easy and delicious dish that is rich in protein. For extra fiber or a protein boost, you can add cooked (cooked) black beans to your scrambled eggs.
at Blogtuan.info – Source: Eva.vn – Read the original article here
