The idea that one should not have breakfast, put forward by a famous professor living abroad, grew like an avalanche. The most important question here is: Which breakfast should not be eaten?
Breakfasts abroad consist of fried sausages and hams, pancakes and pancakes flavored with sugary sauces, mixed fruit juices, donuts, bagels and croissants. However, what you consume for breakfast is as important as having breakfast. First of all, it is very important to ensure the balance of protein, fat and carbohydrates at breakfast, as it should be at every meal. A breakfast with a balanced pattern of carbohydrates, proteins and fats; It helps balance blood sugar and make you fitter during the day. Classic Turkish breakfast with eggs and cheese, good amount of protein; quality carbohydrates with whole grain and brown breads; Tomatoes, cucumbers and greens contain high amounts of fiber. Even honey and molasses, consumed with portion control, are indispensable for breakfast.
The most important point about whether to have breakfast or not is how you choose your breakfast. While packaged breakfast cereals with lots of added sugar not only contain high amounts of fructose syrup, they make you hungry very quickly; Oatmeal, milk and fruit mixtures are a healthier breakfast option as well as keeping you fuller. Although take away breakfasts with cereals, pastries, and boyoz may seem practical for your daily busyness, instead of a breakfast rich in carbohydrates and fat; A cheese toast or protein sandwich prepared with brown bread can also be added to your breakfast, allowing you to create a better nutritional pattern and keep you full for longer. You can also increase the nutritional value of breakfast by adding vegetables such as tomatoes to toast.
Breakfast is a must for children!
All the meals you consume during the day are important, but breakfast is especially important for your children. is also important. Because in the approximately 9-10 hour period from dinner to morning, the body consumes its available energy resources and goes into a state of hunger. During long fasts, blood sugar levels in the body decrease. However, especially in children aged 0-10, muscles are required for both brain functions and physical activities throughout the day. needs glucose. In addition, the metabolic rate, which slows down during night fasting, increases by 20-30% with breakfast. Latest research shows that children who eat breakfast have higher success in the classroom, are more successful in issues such as problem solving, and have better comprehension skills. In addition, children who eat breakfast are less likely to suffer from malnutrition-related diseases. Additionally, some studies have shown that children who do not eat breakfast are more likely to have weight problems. Another study conducted by the American Dietetic Association found that students who eat breakfast have better school attendance, are able to meet most of the nutrients they need daily, and have lower blood cholesterol levels.
How does not eating breakfast affect you?
Not having breakfast disrupts blood sugar regulation, making portion control difficult at other meals and causing more calories to be consumed rather than less. It may also increase your desire to eat at night. As Diet Time Dietitians, when we look at the nutritional history of our clients, we can say that many people who say they have no appetite in the morning eat a lot at night. The problem that these people frequently express is "I am never hungry when I wake up, I don't feel like eating anything, I wouldn't even think about eating anything until noon, my only problem is that I eat at night." However, what nutritionists always say is that the reason for not having an appetite in the morning and eating too much at night is to start the day without breakfast. Not eating breakfast causes not enough daily nutrients (vitamins, minerals, carbohydrates, proteins or fats). Therefore, health problems due to weakness, fatigue, distraction, and vitamin-mineral deficiencies may occur during the day. Starting the day by eating breakfast will keep your blood sugar balanced, preventing you from experiencing fatigue, drowsiness and concentration problems during the day.
The nutrition plan that is good for everyone is different!
Just as not every diabetic patient uses the same medication; Just as there are diversified medications for blood pressure patients and Plot diet should be evaluated in the same way. The same diet may not be good for every individual. While breakfast is difficult for those who work at night; Breakfast is a must for individuals who start the day early. An adequately balanced nutrition plan should be created for those who think they are not a morning person and do not like breakfast. You may think that intermittent fasting (IF), which has become increasingly popular lately, is more suitable for you, or you may not be able to give up the Mediterranean diet. It would be best to determine which nutritional system is suitable for you with the help of a nutritionist. If we were fed with classic lists starting with 1 matchbox of cheese, nutritionists would have no importance anyway. But you know that this issue is an important issue. Nevertheless, we can say that the Mediterranean type of nutrition is a diet that has proven itself in the scientific world, and that it remains valid as the most correct approach today.
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