What Do You Need To Know About Breakfast?

Marko Balašević Author: Marko Balašević Time for reading: ~3 minutes Last Updated: November 15, 2022
What Do You Need To Know About Breakfast?

Do you start the day on an empty stomach and then wonder why you get tired so quickly? Something as simple as breakfast can help.

Do you start the day on an empty stomach or limit yourself to a cup of coffee? And then you wonder why you get tired quickly, don't have time for anything and don't look good?

Something as simple as breakfast can help. Scientists provide more than one proof.

A proper breakfast will help the body finally wake up

During the morning meal, the body fills a quarter of the daily need for nutrients and trace elements. Without breakfast, we remain without food for 12-17 hours - from yesterday's dinner to today's lunch. And such interruptions have negative consequences. For example, long-term "downtime" in the work of the gallbladder increases the risk of formation of stones in it.

 

Breakfast helps protect against strokes and heart attacks. Most often they happen in the morning. At this time, platelets "stick together" in the blood most intensively, and thrombi are formed.

 

Having breakfast, we never get tired. With a daily full breakfast, the metabolism is accelerated by 3-4%. The morning meal takes the appetite under control, and we will not overeat during the day.

A balanced breakfast improves brain function. Glucose is the only fuel for the brain, and without it you feel tired and mentally relaxed. Breakfast increases performance by 30%.

A person who eats breakfast experiences less stress and depression. A balanced breakfast improves the mood and adds vigor.

How to eat breakfast properly?

Not every breakfast is effective. To be beneficial, nutritionists say, it must be balanced. For breakfast, the human body needs a third of the daily norm of protein, two-thirds of the daily norm of carbohydrates and very little fat - less than a fifth.

 

Protein sources are fish and meat, nuts and eggs, milk, mushrooms and seeds. Unsaturated fats are absorbed better and faster. Sunflower oil, almonds, peanuts, poultry, avocados have them. Special attention should be paid to carbohydrates - this is the energy we need so much. Carbohydrates are simple and complex.

For example, you had breakfast with cereal or a sandwich with butter, drank coffee with sugar and a buttery bun. These foods contain simple carbohydrates. Getting into the blood, they immediately turn into sugar. As a result, the well-being improves, a surge of energy is felt. As soon as we started work, the concentration of attention decreases, we begin to feel irritability, weakness and the desire to eat something. And all because due to the high level of sugar in the blood, the pancreas intensively produces insulin, which removes sugar from the blood and turns it into fat.

The level of sugar in the blood decreases, we again want simple carbohydrates - chocolates, coffee with sugar, sandwiches, buns, soda water. They raise the blood sugar level again and relieve the feeling of hunger and weakness. The sugar level went up again, followed by the insulin level. This cycle is repeated several times a day and sooner or later leads to obesity and diabetes.

Nutritionists recommend reconsidering nutrition in favor of complex carbohydrates. They are broken down slowly, the blood sugar level rises without sudden jumps, and the brain constantly receives energy. Complex carbohydrates can be obtained from whole grain cereals, wholemeal bread, potatoes, legumes. Carbohydrates from fruits and vegetables, dairy products are especially useful.

What to eat for breakfast?

Whole grain cereals. It is better to alternate them. Raisins, nuts, honey, pieces of fruit can be added to porridge. Useful as a breakfast salad made of any vegetables you like, dressed with vegetable oil. In winter, a good salad of finely chopped cabbage, apples and carrots. Use yogurt as a dressing.

You can start the day with sandwiches. An excellent combination will be whole grain rye bread with a small amount of butter, a slice of cheese and a piece of tomato. If you are used to eating meat for breakfast, then try to give preference to low-fat varieties. For example, chicken or turkey. Avoid pastes containing saturated fat.

 
 
 

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