Why shouldn't you skip breakfast?
Reason #1. To reduce the risks of cardiovascular disease
A study published in the Journal of the American College of Cardiology found that people who never ate breakfast had an 87% higher risk of dying from cardiovascular disease than those who ate breakfast every day.
Reason #2. To avoid atherosclerosis
The researchers concluded that people who ate little protein for breakfast were, on average, twice as likely to develop atherosclerotic lesions than those who ate a high-calorie protein breakfast.
Reason #3. To prevent diabetes
Skipping breakfast just once a week increases your risk of developing type 2 diabetes by 6%. Skipping breakfast 4 or 5 times a week increases your risk by as much as 55%.
Reason #4. To avoid overeating during the day
People who skip breakfast tend to snack more, especially sugars, carbohydrates and fats. The researchers came to this conclusion after studying data from NHANES, the American National Social Survey Program.
Reason #5. To get enough beneficial microelements
Many people skip breakfast and hope to make up for it with other foods throughout the day. In practice this rarely happens. Typical morning foods: eggs, cereals, milk, fruits are less often consumed at lunch and in the evening. But they contain useful “fuel” for the whole day: calcium, iron, phosphorus and fiber, as well as protein and the right fats.
How big should breakfast be?
According to a nutritionist from the Cardiological Hospital named after. Richard M. Ross Ohio State University Mara Weber, breakfast should account for about 25% of your daily caloric intake. These calories can be provided by buns, chocolates or fast food. But there will be no health benefits from such calories. Breakfast should charge the body with vital energy and benefits.
What foods are healthy for breakfast?
A nutritious breakfast doesn't stop at oatmeal. Here are examples of quick and healthy morning meals:
- Omelet, hard-boiled or scrambled eggs
- Whole grain flakes with kefir or milk
- Whole grain toast, such as with avocado, salmon, herbs or vegetables
- Fruit or vegetable smoothies
- Homemade pancakes without sugar (you can add honey or sour cream)
- Plant-based milk pudding with chia
- Granola with yogurt
- Cereal bars with protein, nuts and dried fruits
In order not to miss breakfast, all products can be prepared in advance, for example, cook porridge and eggs in the evening for a quick breakfast in the morning. This breakfast will give you energy and will be beneficial for your metabolism, heart function and hormonal system.
Dietician and director of the bariatric program at Lenox Hill Hospital Sharon Zarabi says, "It's not about breakfast, it's about what we eat for breakfast." Breakfasts rich in fiber, protein and healthy fats help people feel fuller longer than meals high in refined carbohydrates, she says.
conclusions
When to have breakfast and how much of it depends on your daily calorie intake and what time you had your meal the day before. General recommendations from researchers studying the benefits of breakfast and the health effects of morning meals are as follows:
A high-calorie breakfast is better than a low-calorie breakfast when it comes to healthy microelements: protein and fiber, rather than refined carbohydrates. This breakfast makes you feel full for a long time and prevents you from overeating during the day.
Lack of breakfast on a regular basis increases the risk of cardiovascular diseases, type 2 diabetes, obesity, and atherosclerosis. If you don't have time to cook in the morning, you can plan your morning meals in advance.
Foods that people typically eat at breakfast are rarely consumed at other meals. By skipping breakfast, it is difficult to compensate for the missing microelements during the day.
0 Comments