Skipping the breakfast increases the risk of fat, cholesterol and plaque build-up on the arteries, which can lead to various diseases, including those of the heart.
British scientists at the University of Bat and Nottingham studied 49 adult people, 20 of whom had overweight and 29 normal weight. The task was to eat breakfast every day for 11 or at least 12 o’clock in the afternoon.
Scientists measured blood sugar and insulin secretion after breakfast. Namely, without the secretion of insulin, there is no possibility of storing blood sugar in the fat tissue, and the results of the research have shown that skipping breakfast does not allow this process.
If the sugar level is about constant, the body will have enough energy for normal fusion, and it’s just that breakfast is the main meal that will give the body the required sugar level to perform all the tasks.
Skipping breakfast also poses a risk of overeating for lunch or dinner, as the body will seek compensation for lost sugar and nutrients during the morning. Regular breakfasts protect against the accumulation of fat and plaque on the arteries and the development of cholesterol, while on the other hand it helps with weight loss and improves concentration and memory.
In the spring of 1981, Swedish researchers began an extensive study and asked then-adolescents to record their breakfast habits. After 27 years, they were subjected to doctoral examinations, and it was found that those who did not have a healthy breakfast or skipped it now have more signs of metabolic syndrome compared to those who have eaten healthy breakfasts.
Metabolic syndrome is a medical term for combining diabetes, high blood pressure and obesity, and this can cause an increased risk of heart disease and stroke.
Young people who ignore this meal, the most important meal in a day, have 68 percent more risk of suffering from a metabolic syndrome as an adult. The researchers also considered a number of socio-economic factors and other lifestyle habits of adolescents, but concluded that breakfast was the strongest indicator.
By choosing quality breakfast foods, we can significantly improve the day as we will provide more energy, improve concentration and mood. It is useful to “break” it in two meals – breakfast and breakfast.
It is good that immediately after getting up, we consume some light meal that can give us energy, say a piece of fruit, fruit juice or a dish of a combination of fruits and vegetables. For example, immediately after getting up, we can eat banana, which will give us energy, or drink pineapple juice, which will stimulate metabolism.
In the morning, citrus fruits are also beneficial, giving the required dose of vitamin C and lifting immunity. An alternative may be strawberry juice, for example, which is good for detoxification of the organism. The morning should be consumed as an introduction to breakfast, immediately after getting up, or between 6 and 8 hours.
This meal in this case can take about 10 hours, and this will give enough energy to a light lunch. It is very important that breakfast also contains carbohydrates, proteins and fats, as healthy fats are also beneficial for the health of the brain.
Eat foods that slowly release sugar. In order to avoid bad mood and nervousness, which often occurs in large blood sugar fluctuations due to skipping or poorly organized meals, breakfast must contain foods of low glycemic index.
These are whole grains to which we added a spoon of seeds or nuts that provide fat, and protein-containing yoghurt. Some honey and cinnamon can also be added to it.
A good choice for breakfast is bread with butter and marmalade or sandwich with chicken or tuna pate with hard-boiled eggs, in which it is mandatory to include a green salad for fiber that stimulates digestion.
A good choice is rye bread, which has the lowest glycemic index, or bread with whole grains. However, fat should not be exaggerated. Combine eggs with pieces of ham or bacon.