Benefits of breakfast: Replenish energy, control weight

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Breakfast is the first meal of the day and also a source of energy to help you maintain until the next meal appears. This is a pretty convincing reason when you are faced with the choice of whether to eat breakfast. So is breakfast important?

1. Benefits of breakfast

We all go through an average of 8 hours of sleep each night to rest after a hard day's work. However, the body is always moving and burning energy even while sleeping. For that reason, adding food to breakfast is a way to store nutrients and energy for the body until lunch.
So is breakfast important? Why should we eat breakfast?

1.1. Breakfast provides the body with positive energy

Glucose is an energy source for the body that is absorbed from carbohydrates in food. Most of the energy stored in the body exists in the form of fat. However, some glucose is stored as glycogen in the liver and some in muscle mass.
During the time when the body does not eat, the liver will break down glycogen and then release it as glucose to stabilize blood sugar for the body. This is an especially important process for the brain, because the brain needs glucose to provide energy for all activities.
Assuming your sleep is long and you do not eat for up to 12 hours, the stored glycogen will be released more, making fatty acids at risk of being destroyed. When fatty acids do not have carbs to metabolize, they will be partially oxidized, reducing energy.
When energy is not enough, the body's metabolism is interrupted, so you should eat breakfast to restore energy for the body. Some other views believe that energy decreases when not eating breakfast, so skipping breakfast to lose weight is an effective method. The truth is not quite so. Skipping breakfast will reduce overall energy, make the body tired, sluggish and lose all vitality for work. Therefore, eating breakfast helps the body have enough energy for movement and work. At the same time, eating a lot of breakfast will have a greater need for exercise.

1.2. Breakfast helps to supplement vitamins, minerals and many nutrients for the body

Breakfast takes place after the body's detoxification process ends. Therefore, this is a favorable condition for the organs to maximize the absorption of nutrients from food. Therefore, if you choose the right food, you will receive more nutrients than other meals of the day.

1.3. Effective weight loss breakfast

Hip fat is the enemy of all of us. So does breakfast help reduce excess fat accumulation? Studies on breakfast and the effectiveness of weight control consistently show that people who eat breakfast tend to be leaner than people who skip breakfast. Especially with the ability to thoroughly absorb nutrients at breakfast, the body will no longer have cravings.
However, breakfast is not the reason for you to wear small or tight clothes. Simply breakfast is only controlling weight gain, not eating breakfast to lose weight as we mistakenly believe.
Cutting out meals means cutting out certain calories. Although cutting calories is an applied weight loss method, cutting it out by skipping breakfast is not good at all.
On the other hand, if you maintain the habit of eating breakfast, your body will not fall and store too much energy because you try to eat full at dinner. And a hearty breakfast can be a good idea for you to control your weight more stably.

1.4. Breakfast and the improvement of brain memory

Abundant positive energy in the morning will help you to be more excited and work more efficiently. Especially glucose, the brain needs to be provided with enough to be able to stay awake for work. Several studies on the brain when skipping breakfast have found that people who eat breakfast are more active and productive than when they fast.
Teenagers and young children need breakfast every day. At this age, although they have not experienced hard work, they need good memory and thinking to absorb the knowledge they are taught. Therefore, researchers have proven that eating breakfast can improve academic performance.

1.5. Reduce the risk of diseases from breakfast habits

Fasting for weight loss is a misconception. People who regularly skip breakfast face an increased risk of obesity and diabetes. Others have more severe hypoglycemia than heart disease.

2. Objects and reasons often skip breakfast

Older women are more likely to skip breakfast. In addition, some subjects with the following symptoms also frequently skip breakfast:
People with lower than average height or overweight and obesity People who are following a diet People who are less physically active People who have difficulty sleeping, prolonged insomnia The children in the family have no economic conditions. So, for what reason do they not think that breakfast is important to health and life?
People who go to work often want to sleep more, so they are afraid to get up early to eat breakfast Misguided thinking about fasting breakfast to lose weight The body is tired of eating boring repetitive breakfast The body does not feel hungry At home no there is food to eat in the morning The cost of breakfast is high Cultural customs by region. Even if you are in the audience or are giving yourself any reason to skip breakfast, you need to give up immediately. Regular breakfast not only provides energy but also replenishes the missing nutrients you missed at lunch or dinner.
Besides, children tend to eat breakfast with greasy fast food which is not a good sign. Parents need to set an example for their children to learn to form breakfast habits at home or choose healthy breakfast foods to avoid overweight and obesity.

3. Solution for busy people with breakfast

A healthy breakfast should be prepared right in your kitchen space. However, breakfast that is too fussy will waste time affecting your work when you are really busy.
Here are some quick breakfast suggestions that are guaranteed to be for those who want a quick breakfast:
Oatmeal porridge with fruit Whole grains with yogurt or fresh fruit Fruit and some dried nuts Flour whole wheat noodles, pies, boiled eggs, mixed vegetable salads, cheeses.... Fruit smoothies with yogurt and milk Yogurt fruit and some nutritious nuts If you want a longer sleep time and still have breakfast, you can refer to some of the following ideas:
Prepare food from the night before so that when you wake up in the morning, you just need to heat it up or cook a little bit and it's done Can store some breakfast cakes at work to use when coming to work Make the most of the time after waking up to make breakfast and enjoy instead of the company of smartphones or computers.

4. How to get used to the habit of eating breakfast every day

Breakfast is a useful action, but many people find it difficult or the body has loaded up too much energy at dinner. So when we wake up, we don't feel hungry and we don't want to eat breakfast.
If you are starting to practice a healthy breakfast habit, there are a few ways you can try:
Snack in the evening to create an appetite when you wake up in the morning Change the dishes for the meal brighter and more attractive. Can be prepared to save time to prepare because when waking up, the body will be less flexible than usual. Flexibility to combine drinking tea and snacks and breakfast to create a habit of excitement with breakfast. Thus, should eat breakfast and need to practice healthy breakfast habits. This can also be a meal to help family members sit more fully. At the same time, breakfast brings a lot of health benefits to each of us.

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Reference source: webmd.com - betterhealth.vic.gov.au