Breakfast is the basis for your well-being, beautiful body and health. Not only children should eat them. It is also necessary for adults. There are a number of reconstruction reactions going on in our body. Our hair, nails and new epidermis are constantly growing. In order for these processes to run properly, it is necessary providing the body with the right ingredients. How to do it? The simple answer is with food. Breakfast has a vital role here as it comes after night rest, during which the body obtained energy from reserves (at night, glucagon is activated and converts glycogen into glucose). After the night, the body therefore lacks energy, carbohydrates, protein and vitamins. We must rebuild these reserves in order to be able to work effectively. So what do you need to remember?
- Skipping breakfast promotes weight gain It turns out that skipping breakfast can favor overweight and obesity. A study in the American Journal of Epidemiology looking at the relationship between eating habits and obesity found that skipping breakfasts were 4,5 times more likely to have weight problems than those who ate breakfast.
- Breakfast helps to maintain an adequate supply of protein Thanks to the introduction of protein to breakfast, we will provide ourselves feeling full for longer, but we will also make sure that its amount is evenly distributed throughout the day. It is often because we plan large protein meals for lunch or dinner, and the body, unfortunately, is not able to absorb such a large dose of protein at one time. Breakfast in such a situation allows us to maintain a balance in this aspect and provide an adequate supply of protein during the day. Remember that there is too little protein in the diet does not allow the muscles to work at their maximum level.
- Breakfast helps to maintain the proper level of sugar in the blood Leaving home without a meal is a straightforward path to problems with blood sugar and cholesterol levels. A small study conducted on a group of 10 women showed that in the 2-week period when they did not eat breakfast, both these parameters were higher than when they ate their morning meal.
- You will not save calories on breakfast I will not eat breakfast, so I will lose weight, because I will eat less calories? Nothing of that. Most often it ends up with snacking on what we have at hand, because the body requires a supply of energy and nutrients, without which it cannot function. This way we eat more often, whatever, and often with more calories. This contributes to health problems, among other things. The publication in Diabetes Care shows a link between skipping breakfast and the development of chronic diseases such as diabetes and high blood pressure.
- A nutritious breakfast is a good start to the day Whole grains, dairy products, eggs, vegetables, fruit are a perfect breakfast set. You can combine them with each other and create delicious and healthy combinations. A bowl of cereal with milk and fruit or an omelette with vegetables and wholemeal toast is a source of protein, complex carbohydrates, vitamins and minerals. So it brings you closer to achieving the daily requirement for nutrients. It will allow you to replenish your supplies and provide energy for several hours. Thanks to this you will be full and vigorous, unlike those who do not eat breakfast. Research published in the American Journal of Clinical Nutrition shows that people who skipped the morning meal had lower levels of calcium, potassium, magnesium, phosphorus, vitamins C, E, A and folate.
So if it’s breakfast, it’s not a bar eaten on the run, but a nutritious combination of protein and carbohydrates. Where can you find suggestions for such breakfasts? You can look at the recipe base of our users, for example. Bon Appetit!
Main photo is from: rpavich / Foter / CC BY