During the night, people do not eat for a long time, but the body’s systems continue to function normally all the time by using energy from glycogen stored from eating during the day. Therefore, when waking up, the sugar and glycogen levels are almost completely use up. Breakfast is therefore essential for the body to prepare energy for us to use throughout the day. Skipping breakfast reduces the performance of the body and brain. And causes an imbalance of hormones such as cortisol. And sex hormones, leading to the loss of muscle to be use as energy instead.
It was also found that people who eat breakfast every day tend to control their weight better than those who skip breakfast. An interesting theory states that people who skip breakfast tend to feel hungry when it is close to their next meal. So they have a higher desire for food and are more likely to grab high-calorie food to eat as a snack before their next meal. When it is lunch time, they tend to eat without restraint because they are very hungry. Which results in them receiving more energy than their body needs, which affects their weight control.
Breakfast is important because it is the main meal. A good breakfast should contain an average of 20-35% of the energy your body needs per day. Provide complete nutrition from all 5 food groups, and be diverse. It should contain all 3 food groups:
Protein: The appropriate amount of protein is 1 gram/body weight (kg)/day. In older adults, it is recommend to consume 1.0-1.2 grams of protein/body weight (kg)/day to compensate for the reduced ability to build muscle mass with age. Good protein must be low in fat, such as egg whites, fish, chicken breast, ทางเข้า ufabet or alternative protein from plants that is easy to digest, such as soy protein. Which contains hiso flavones, which help reduce levels of bad fat (LDL-C) and increase levels of good fat (HDL-C) in the blood.
Carbohydrates: Try to choose complex or unrefined carbohydrates, which contain dietary fiber, such as whole grain bread, brown rice, etc.
Fats: Choose healthy fats, such as omega-3 fatty acids. Which can reduce inflammation, aid in weight loss, boost immunity. And are good for your sex hormones, skin, hair, and brain. Omega-3 fatty acids are found in fish, flax seeds, chia seeds, and walnuts.
If you want to start a good day with a clear, energetic, lively and refreshed mind. Breakfast is the main meal that everyone and every age group cannot miss. By eating nutritious food with all 5 food groups, namely protein, carbohydrates , fat , vitamins and minerals, regularly every day. You are ready to start a new day brightly and have good health in the long run without difficulty.