Hello everyone. This week I want to tell you about the importance of breakfast. What should a healthy breakfast be like? What kind of problems may occur in your body if you don't have breakfast? What foods should we put on our plate for an ideal breakfast? I will answer questions like: While breakfast is the first meal of the day, it is also the golden meal of the day. A solid breakfast brings solid appetite control. When you skip breakfast, you may experience fatigue, headache, weakness, fatigue, and problems with attention and perception during the day. A breakfast meal based on what time you wake up and what foods you prefer would be ideal for you.
Unfortunately, I frequently witness breakfast skipping, especially in children and adolescents. When I asked why, I usually got answers such as lack of time, loss of appetite in the morning, and fear of gaining weight in adolescence. I found out that especially children whose parents do not eat breakfast do not eat breakfast either. Children at this age take their parents as examples in every sense. Parents who want to fix this situation at home and give their children a breakfast habit, remember that you must first create a nutritional routine for yourself. However, the important thing to consider when being a role model is to give children the right to choose in this regard. Because they may not like or want to consume a food that you like or prefer, do not be insistent on this issue. In fact, mothers have a classic saying: "If you don't eat breakfast, your brain won't work." They were very right. The brain's only energy source is glucose. Breakfast is of great importance for the brain to work at the desired performance after a long period of fasting. A healthy breakfast meal increases math problem solving skills, improves memory, provides better understanding during reading and listening, and increases concentration in class. We see that children who do not have a regular breakfast tend to binge on more junk food later in the day. In addition, children and adolescents who do not consume breakfast are generally more likely to be overweight or obese later in life.
Examine this situation for adults. In summary, it has been determined that individuals who do not eat breakfast have larger waist circumferences, increased blood lipids, and more hypertension than individuals who eat breakfast every day. Additionally, the risk of developing type 2 diabetes is higher in individuals who do not eat breakfast. The importance of breakfast also emerges in periods when cognitive functions begin to decline with age. Especially for individuals over the age of 60, an adequate and balanced breakfast meal is of great importance to meet the need for vitamin B12, folic acid and calcium.
A healthy breakfast meal will meet 1/4 or 1/5 of your daily energy needs. should be. For example, if you are an individual who consumes 2000 calories a day, it is important that your breakfast meal is around 400-500 calories. However, I recommend that you do not consume these calories by consuming foods with high energy content and low nutritional content at breakfast. Among the options you can consume are breakfast cereal products that do not contain milk, eggs, cheese, fat, fresh vegetables and fruits, oilseeds or sugar as much as possible. If you cannot have breakfast as soon as you wake up and need to leave the house immediately, have a small snack of dried fruits when you wake up and be sure to have your breakfast after a while.
Hoping that the diets that started on Monday continue, I wish you a healthy week.
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