Skipping breakfast can lead to various nutritional deficiencies ingested, leading to long-term health effects
What are the effects?
(1) Causes weight gain
If you're on a diet, you often want to lose weight by skipping breakfast. But many studies point out that people tend to gain more weight if they skip breakfast.
Here are a few reasons:
First, skipping breakfast can make the body crave more sugar and fatty foods, which may eventually be overwhelmed by these cravings.
Second, it intensifies our hunger, which increases our calorie intake.
Furthermore, breakfast is a catalyst for metabolism, and if the metabolism is relatively low at night, breakfast is equivalent to a stimulus point; People who eat breakfast regularly have a higher metabolic rate. If you skip breakfast, it means that your metabolism will decrease.
Therefore, skipping breakfast not only cannot reduce fat, but may also increase obesity.
(2) Decreased immunity
The body needs to be fed food regularly to support the function of immune cells, which are the main force in the fight against various infections.
When you skip breakfast, immunity decreases, which is due to fasting that seems to trigger cell damage, which also includes immune cells.
(3) Affect the secretion of gastric acid
The human body is like an intelligent machine that stimulates the secretion of stomach acid when the body feels hungry and needs fuel, which in turn promotes digestion.
Skipping breakfast will lead to continuous secretion of stomach acid, and there is no food to neutralize stomach acid, and acid reflux may occur, which will inevitably irritate the stomach lining and lead to damage to the gastric mucosa and esophageal mucosa.
(4) Headache and dizziness
When the brain lacks glucose, it can lead to a decrease in brain cell function, which is why you may feel headaches and dizziness when you don't eat after eating.
– This is a way of communication for the brain to inform the body to eat.
(5) Causes an increase in cortisol
The brain needs glucose to maintain activity all the time, and sometimes when blood sugar and liver store not enough glycogen to maintain adequate blood sugar levels, it is resolved by increasing cortisol levels.
By eating breakfast, liver glycogen levels can be replenished so that cortisol levels can be reduced.
If you skip breakfast, then cortisol levels will continue to increase to maintain blood sugar levels, which will eventually lead to insulin resistance and make you hungrier throughout the day.
In addition, cortisol has also been shown to cause abdominal obesity.
So anyway, breakfast is a must!
And not only to eat, but also to eat well.
Most Chinese people skip breakfast, or eat porridge, fried dough sticks, steamed buns, and bread, which contain almost no protein
Nowadays, many people eat steamed buns, steamed buns, noodles and other carbohydrates for breakfast, and the amount of vegetables and protein foods is insufficient.
Although this meets the brain's need for sugar, the protein, minerals, and vitamins needed by the body for repair are still not enough.
How to prepare breakfast
Protein. Choose meals that are easy to digest and absorb, you can boil eggs; High-quality milk powder, milk, yogurt, these are all protein sources. It is best to ensure a protein intake of 25 grams, which is equivalent to 3~4 eggs.
Fruit. Apples, bananas, cantaloupe, mangoes, papayas and other fresh seasonal fruits are all good choices, which are rich in vitamins and minerals. For example, half an apple/half a banana
Vegetables. I usually put some green leafy vegetables, such as lettuce, cabbage leaves, small greens, lettuce, kale, etc., and adjust them according to my own situation, a little more is better.
Fat. Choose a better oil, such as olive oil, coconut oil, grapeseed oil, walnut oil, flaxseed oil, etc., you can take turns, or you can add several at a time, using 30~50ml each time.
Carbs. Don't just eat steamed buns, noodles, and siu mai every day, and it's also good to change the source of carbohydrates occasionally; For example, you can eat some multigrain porridge, whole wheat bread, or eat some nut powders (walnut powder, sesame flour, yam powder and other food powders).
The purpose is to increase the variety and make breakfast more balanced!
