At the beginning of an active day, breakfast is often a meal that is skipped in the morning when some of us are in a hurry to go to work, some of us are in a hurry to go to school, or some of us cannot get out of bed with the desire to sleep for 10 more minutes. However, starting a new day with a balanced and strong breakfast is the healthiest behavior.
Those who skip breakfast may experience attention deficit, difficulty in learning and focusing, fatigue, tension, and inefficiency at work or school. Especially children and young people have a significant need for breakfast. Skipping meals has negative effects on school performance. Having breakfast in the morning makes the child more energetic and more successful at school. Research has proven that children who eat breakfast have a lower risk of obesity in the future.
On days when you do not have breakfast, you may find it difficult to keep up with the pace of the day, feeling tired, exhausted and joyless.
- First calorie stop!
If you do not send any fuel to your body in the morning after a long-term fast of approximately 10-12 hours during the night, it is inevitable for your metabolism to slow down its calorie expenditure potential as a defense. Your breakfast is your first fuel to provide the energy your body needs at the beginning of a busy day. The foods you eat at breakfast will raise your decreasing blood sugar level to normal levels. Many of your organs, especially your brain and muscles, will be able to get the fuel and many vital substances they need after breakfast. If you withhold this energy from your body and ignore the feeling of hunger, your blood sugar will drop even further. Low blood sugar (hypoglycemia) can cause symptoms such as irritability, irritability, tension, difficulty in perception and expression, lack of focus, confusion of thoughts, and drowsiness, which indicate your brain's need for glucose. When you skip breakfast, you may feel more hungry at noon, turn to foods with high calorie content, and want to snack more frequently. However, you should get 30-40% of your total daily calories at breakfast. Otherwise, you may face the problem of being overweight. In studies conducted, weight loss It has been shown that people with heart disease often skip breakfast.
It is also stated that cholesterol problems are common in those who do not have a regular breakfast habit and the risk of heart disease increases. Are you one of those who say "I'm very hungry"?
The reason you feel this way may be related to the type of foods you prefer. At the same time, the feeling of hunger is an extremely healthy and physiological signal that you should accept. You can trigger your feeling of hunger and make it easier for your body to store fat by consuming only pastries, pastries, cookies or fruit / fruit juice for breakfast.
- Watch out for the hidden trap!
These types of foods, which mix quickly into the blood, cause a rapid increase in your low blood sugar, then insulin secretion increases, blood sugar suddenly drops, accelerating hunger symptoms. If you do not want to fall into this trap, have protein-containing (milk, yoghurt, eggs, cheese, hazelnuts, etc.) and unrefined grain products (whole grain bread, breakfast cereals) for breakfast, which will prolong your feeling of fullness. choose. You can also add cold cuts of vegetables and fruits with high fiber content, which mixes slowly into the blood, to your breakfast.
- Here are 5 different breakfast suggestions that keep you full!
Suggestion 1
5-6 tablespoons of whole grain breakfast cereal or oatmeal
1 glass of low-fat milk
4 -5 almonds
1 tablespoon blueberries or 3-4 dried apricots
2nd Suggestion
1 whole slice wheat or rye bread
1 slice of low-fat white cheese
Parsley, tomato, cucumber with plenty of lemon
2 whole walnuts or 5 green olives
1 cup of herbal tea (unsweetened)
3rd Suggestion
1 bowl of low-fat yoghurt
1 portion of fresh fruit
2-3 whole wheat breadsticks
7-8 hazelnuts
4th Suggestion
Cheese and mushroom omelette
1 slice of multigrain bread
1 glass of freshly squeezed orange juice
5.Suggestion
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Toast prepared with village bread and diet kashar
Creed, arugula, sweet red pepper
1 tea glass of pomegranate juice
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