Our eating habits affect our mental and physical activities. Unhealthy nutrition causes a decrease in the ability to think and comprehend, and even memory loss. If we feel tired, get tired easily, and see a decrease in our memory and thinking even though we sleep eight hours a day, we should definitely review our eating habits. The metabolic rate, which decreases during the night, increases by twenty to thirty percent with breakfast. When breakfast is skipped, the body will think that it will not be consumed in the next meal and will store the food consumed in the next meal by converting it into fat.
A country's ability to reach the expected level of civilization in social and economic terms depends on the existence of physically and mentally strong, healthy and talented individuals. It is possible for our children, who constitute the majority of our country's population, to become healthy and productive individuals in the future if they have adequate and balanced nutrition and live an active life.
A MUST FOR CHILDREN! WHAT ABOUT ADULTS?
The acquisition of habits that will have an impact on NUTRITIONAL behaviors in adulthood dates back to these years. Healthy eating habits acquired in childhood affect later periods of life and reduce the risk of many chronic diseases that may occur in later ages. Instilling the habit of breakfast plays an important role in the physical, social and emotional development of the child. Research on this subject: It once again proves the importance of breakfast by stating that children who eat breakfast are more successful in issues such as problem solving, have better comprehension skills, are less likely to suffer from diseases caused by nutritional disorders, and that children who do not eat breakfast are fatter than children who eat breakfast. According to the Turkey Childhood Obesity Survey (COSITUR) 2013 report, 22.5% of the 7-8 age group was found to be overweight and obese. Some of the reasons for skipping breakfast include worrying about being late for work in the morning, not feeling hungry, feeling nauseous after eating breakfast, thinking that they will be weak by not eating breakfast, and it being time for the children to be served. is. There are some practical and nutritious breakfast options that can be prepared rather than pastry-like foods with high fat content...
Breakfast includes; In addition to its contribution to daily energy and nutritional needs, its effect on STUDENTS' school success has been shown in many studies.
Approximately 10-12 hours pass between dinner and morning, and our body continues to work while we sleep. During this period, the body uses all the nutrients.
Starting a new day with breakfast plays a big role in starting the day enthusiastically and continuing it efficiently. The concentration of individuals who do not eat breakfast decreases, and their performance in remembering the information given decreases. Breakfast provides energy to the brain from the first hours of the day and positively affects memory and learning. If you do not have breakfast in the morning, the brain cannot generate enough energy.
Additionally, research has shown that a healthy breakfast delays aging and prevents memory and perception defects and muscle weaknesses that may occur in old age. Studies prove that individuals who eat a healthy breakfast every morning maintain their weight, have lower cholesterol and more balanced blood sugar. In addition, vitamin and mineral deficiencies are not observed in individuals who eat breakfast regularly, and it is stated that individuals who prefer sleep over breakfast in the morning gain weight faster and face the risk of heart attack.
Additionally, sufficient protein should be consumed at breakfast.
Especially. Milk, cereal and fruit (Fruits are one of the most important energy sources required for mental activities) should be at the center of meals.
The brain's only energy other than oxygen is glucose and it does not have a storage. Glucose is readily available in fruits and should be consumed in our daily diet as needed.
Having sufficient blood sugar levels regulates many brain and behavioral functions, including learning and remembering.
Children who come without breakfast may complain of low blood sugar, fatigue, Dizziness, feeling faint, sweating, palpitations, headache, stomach ache, nausea, and abdominal pain are frequently observed.
Although the symptoms improve with children eating something, their effects on learning cannot be corrected. Studies have shown that students who consume breakfast; It is stated that their success in the classroom is higher, their comprehension skills are better, they are more successful in issues such as problem solving, they are less likely to suffer from diseases caused by nutritional disorders, and they can control their weight better.
The most important meal for students is breakfast. After fasting all night, our body and brain need energy to start the day. If breakfast is not eaten, distraction, fatigue, headache and decrease in mental performance occur. Therefore, starting the day with an adequate and balanced breakfast is extremely important in increasing students' school success.
As a result, every individual, especially every student coming to school, should have breakfast before leaving home. must be provided. The role of breakfast in children's development and school success should not be forgotten. It should not be forgotten that the habits acquired in childhood form the basis of the habits in adulthood. A child who has acquired the habit of eating breakfast will tend to continue this habit throughout his student life and will continue his life as a healthy adult in the future and will set an example.
What should we eat for breakfast?
Four steps for adequate and balanced nutrition: It should be consumed from the basic food group at every meal every day. These four basic food groups are; It was determined as milk and products group, meat-egg-legumes group, vegetable and fruit group and bread and cereals group. For breakfast, it is recommended to consume a menu enriched with healthy foods such as rye or whole grain breads, vegetables, fruits or fruit juices as carbohydrate sources, cheese, eggs, milk and yoghurt as protein sources, olives, walnuts, almonds, hazelnuts, honey or molasses as fat sources. .
3-4 spoons of breakfast cereal + 1 glass of milk, 1 toast + 1 glass of milk, 1 fruit + 1 glass of milk. feeling of hunger as mixing speed slows down It reduces . However, it would be better to consume sugar-free or fruity options instead of simple sugary cereals. Oat flakes, which generally contain soluble fiber, should be preferred. Additionally, corn and wheat cereals can also be used. 5-6 tablespoons of breakfast cereal can be consumed with 1 glass of light or semi-skimmed milk. When 1 teaspoon of powdered flaxseed and 1 teaspoon of powdered bran are added to this meal, the amount of fiber will increase and keep the individual fuller. In addition, adding 1 fresh apple or dried fruit will provide vitamins, minerals and fiber, which will make us feel better and have a balanced diet. We should never forget that our metabolism will decrease by twenty to thirty percent if we do not have breakfast, which will seriously increase the risk of obesity. .
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