Why is breakfast the most important meal?

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Why is breakfast the most important meal? And what kind of breakfast is the best?

Breakfast may be a meal that many people neglect. with the hustle and bustle of daily life So many people don't have enough time to eat breakfast. but did you know that Breakfast may be more useful than you think. And not eating breakfast affects our health ทางเข้าjoker in many ways. This article will point you to the importance of eating breakfast. and recommendations for choosing a complete breakfast

Why is breakfast so important?
Numerous studies link eating breakfast to being healthy. Whether it is to help reduce LDL fat that is classified as bad fat. Reduce your chances of getting diabetes, heart disease and being overweight.

But the most obvious thing about the benefits of breakfast is that Skipping breakfast disrupts the rhythm of fasting and eating out of balance. because when you just woke up The level of blood sugar your body needs to keep your muscles and brain working. will be at a relatively low level

so eat breakfast It will help fill you up with energy in this section. So if your body is not getting enough energy from food in the morning. You may feel powerless. and tend to eat more later in the day Especially foods that are high in fat and high in sugar. to compensate for the missing energy

Breakfast is good for your waistline.
For those who want to control their weight This is good information. that will be your breakfast motivation A study published in the Journal of Nutrition found that participants who ate a large breakfast less likely to be overweight or obese Compared to those who ate large meals during the day and in the evening. And those who ate breakfast were more likely to weigh within a healthy weight. than those who did not eat breakfast

There is also research published in the journal Obesity that examined female subjects. Over 93 overweight subjects were given a diet of 1,400 kcal per day for 12 weeks, and the subjects were divided into two groups, one who ate a large breakfast. and the group who ate a large dinner The results showed that a woman who eats a big meal in the morning Significantly more weight loss They lost 2.5 times more weight than those who ate a large dinner in the evening.

in weight control To be in a healthy condition with efficiency The calorie content of breakfast should be as high as possible. For lunch and dinner, calorie intake should be less than breakfast. However, the total calorie intake should not exceed the daily calorie intake. Otherwise, the weight can still go up. On average, men should get 2500 kilocalories of energy per day from food. The average woman should get 2,000 calories per day from food.

What should a good breakfast be?
Overall, to make your breakfast a healthy meal, here are the food groups you should eat in the morning.

- whole grains If you like to eat bread in the morning Should choose whole grain bread. or if you eat rice Brown rice is also a healthy option, and with cereals, many whole-grain options are certainly the best choice.

- Low-fat protein such as eggs is a simple breakfast. healthy Contains protein that keeps you fuller for longer with many healthy nutrients Legumes also provide healthy protein and low fat. along with beneficial nutrients If you choose another type of protein You should also make sure it's a fat-free protein.

- Low-fat dairy foods, for example milk, sugar-free yogurt, low-fat cheese.

- Fruits and vegetables provide the body with essential nutrients and antioxidants. If you choose not to drink fruit juice instead of eating fresh fruit. should make sure It is a hundred percent fruit juice with a mixture of sugar. Choice of fruit and vegetable smoothies It is a simple method. To add fruits and vegetables to your breakfast

For those who want a drink like coffee to start the day. when consumed in the right amount Coffee is considered to have many health benefits. from the antioxidants contained in coffee Caffeine also increases alertness in the morning. and research shows that May help increase energy metabolism That is good for weight control as well.

Foods that should not be eaten for breakfast
while good breakfast It gives you energy in the morning. bad breakfast It may make you feel less refreshed. It may also increase your waistline.

Foods considered inappropriate to start the day are: ready meals and high-sugar foods, such as breakfast cereals, where some products have more sugar than sweets and cookies. There are also pancakes, waffles, muffins, and buttered toast to raise insulin and blood sugar levels. This results in an increased risk of developing diabetes and obesity. In addition, be careful of foods that look healthy. But secretly high in sugar, such as fruit juices that are high in sugar. 0% fat but high sugar yogurt and granola bar

How can we improve eating breakfast?
If you eat breakfast, eat a high protein breakfast. Protein at breakfast should be 18-41% of calories at breakfast. or at least 20 grams of protein. Here are some tips to help you get a healthy breakfast:

1. Prepare breakfast in advance. Prepare breakfast from the night and bring food to warm in the morning

2. Prepare equipment to make breakfast. Maybe plan at night that What will you eat in the morning? And set up supplies to make a step-by-step breakfast in the morning, such as keeping whole wheat bread, tuna, and fresh vegetables in the fridge.

3. packed in a box Finish breakfast at night. and packed in food boxes make in the morning You can grab a food box and leave the house.