Myth about the harm of breakfast
Many of us neglect breakfast, and the reasons seem obvious: in the morning we are in a hurry, can not get up early, want to sleep and not eat. What kind of breakfast is that! It seems that there is not a bite in the throat, which means that it is not necessary or even harmful to eat. But the arguments for deciding to eat breakfast are impressively serious. I counted at least eight good reasons, finally convinced that the benefits of breakfast for the human body is undeniable. Let's look into it together.
Why do we need breakfast in the morning?
1. When we wake up, we need to "turn on", "run" the metabolism, and for this we need to eat breakfast. If you have no appetite, drink a glass of warm water with lemon juice in the morning: most likely, the taste of lemon will wake up both you and your desire to eat.
2. It may sound strange, but after sleeping it is necessary to replenish the strength of the body, which, while we slept, did some work: "repaired" tissues, synthesized protein, restored cells, etc. It is a balanced breakfast that will help you recover and give you strength.
3. The right breakfast (it is very important what you eat for breakfast, about this below) will energize you at least until lunch, so that you can better cope with work or study, remember information and stay focused until the evening.
4. One 10-year study found that men who ate breakfast regularly were less likely to be overweight than those who didn't. So it turns out that breakfast saves you from overeating. Think logically: if you did not eat breakfast, you are likely to eat the same number of calories, but in the afternoon and from other sources, less useful. Eating a meal in the morning protects against hunger attacks, which often cause us to snack on cookies or chocolates or make us feel like Robin Bobin Barabek for lunch. A hearty and dense breakfast, on the other hand, with a light lunch is an effective aid for those trying to lose weight and feel comfortable.
5. Another study showed that people who eat breakfast regularly tend to have a better diet and get the minerals and vitamins they need. They are also less likely to crave unhealthy desserts and snacks. And there's no question of whether they should eat breakfast in the morning: it simply makes up their daily habit, like brushing their teeth or exercising in the morning. When you do something that makes you feel better, you just keep doing it and don't reflect.
6. After sleep, we need to keep our insulin levels up, among other things. Without breakfast, it can drop and then spike after a snack or lunch, which is what increases the risk of developing type II diabetes. According to data published in the AmericanJournalofClinicalNutrition, skipping just one breakfast a week puts you at greater risk for type II diabetes in the long run. And with this simple and capable of being an enjoyable habit, you reduce your risk of developing the disease. After all, we know that preventing something is many times easier than curing it.
A recent Harvard study found that adult men who eat breakfast regularly are generally less likely to suffer from heart disease. A possible explanation is that evening meals, typical of people who do not eat breakfast, may be one of the causes of cardiovascular disease. The fact is that late-night snacking disrupts hormonal rhythms, and this raises blood pressure and cholesterol levels, which in turn lead to heart disease.
Think about it, is breakfast in the morning necessary if in the long run it can prolong or even save someone's life?
8. Regular breakfast has been shown to affect brain function. It helps with concentration, improves memory and learning ability. This is especially true for children: studies have shown that children who eat breakfast show higher academic performance and school attendance.
How to have a proper breakfast
And so, you have made the decision to stay healthy, full of energy, look attractive and feel great by saying "yes" to a daily breakfast. Note that this "works," of course, in conjunction with other healthy lifestyle rules and if you eat only the right foods. Croissants with jam and bagged juice or instant porridge are the wrong choice. There are two simple rules that can help you get the most out of your breakfast:
Avoid sugary foods and refined carbohydrates: they disrupt hormonal balance and blood sugar levels, contribute to weight gain and increase stress.
Make sure your breakfast includes proteins, healthy fats and slow carbs: whole plants, quality animal products if you eat them.
Healthy breakfast ideas (recipes)
If you can't think of anything to make for breakfast other than scrambled eggs or cereal, my Live up recipe app can help! There you'll find breakfast options for all tastes, with most of them not taking much time, and some you can even make the day before and just "construct" in the morning. You can also sort them using different filters, based on your preferences: vegetarian, sugar-free or dairy-free, suitable for children. All recipes have step-by-step instructions and are easy and fun to make.
Instead of wondering if you should eat in the morning because you're in a crisis of ideas, all you have to do is choose from the options on offer.
Turkish Scrambled Eggs.
Flax pancakes with blueberries
Banana pancakes
Oatmeal casserole with fruits and berries
Protein smoothie
Believe and experience that breakfasts can be varied, delicious, and the perfect way to start a new day.
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