Indeed, breakfast is the most important meal in three meals a day, and its energy accounts for about 35% of the energy needed by the human body in one day. If the nutritional intake of breakfast is insufficient, it is difficult to make up for it in lunch and dinner, so eating breakfast can help us quickly recover the best state of the day.
When is the best time to have breakfast?
It is generally recommended to eat around 6-7 o'clock. Eating at around 6-7 in the morning can reduce the irritation to the gastric mucosa. The pancreas secretes insulin around 8 o'clock. After eating, insulin will be secreted in large quantities, which can also promote the control of blood sugar. Bile excretion can also promote digestion and absorption. Therefore, it is generally recommended to have breakfast around 6-7 in the morning.
Does skipping breakfast really make you fat?
A study on the relationship between skipping breakfast and adolescent weight gain published in the International Journal of Obesity followed up 14000 adolescents for three years. The results are as follows:
Everyone who doesn't eat breakfast except a group of strange boys! Fat! Yes!
How to eat breakfast?
Staple food: bread, steamed bread, steamed stuffed bun (skin), porridge and noodles are all good choices, and they are also the most convenient and basic. If you have the conditions, you can choose sweet potatoes, corn, red beans, purple rice and other grains.
Protein: It refers to high-quality protein food such as milk, yogurt, cheese, eggs, soybean milk and dried beans.
Fruit nuts: equivalent to extra points, a small fruit and a handful of nuts can not only enrich the nutrition of breakfast, but also add a little fun to an ordinary breakfast.
Vegetables: most people are not convenient to eat in the morning, which is a plus item. When cooking noodles and jiaozi, it is great to cook a small bowl of vegetables or add a cold dish.
So have you learned how to eat breakfast? For your health, regular work and rest, reasonable diet, a full day starts with a good breakfast!