Skipping breakfast increases the risk of accumulation of fat, cholesterol and stones on the arteries, which can lead to various diseases, including heart diseases.
British scientists from the University of Bath and Nottingham studied 49 adults, 20 of whom were overweight and 29 normal weight. The task was to eat breakfast every day until 11 or at least 12 o'clock in the morning.
The scientists measured the rise in blood sugar and insulin secretion after eating breakfast. Namely, without the secretion of insulin, there is no possibility of storing sugar from the blood into fat tissue, and research results have shown that skipping breakfast makes this process impossible.
If the sugar level is approximately constant, the body will have enough energy for normal functioning, and breakfast is the main meal that will give the body the necessary sugar level to perform all tasks.
Skipping breakfast also carries the risk of overeating at lunch or dinner, as the body will seek compensation for lost sugar and nutrients during the morning. Regular breakfast protects against the accumulation of fat and stones on the arteries and the development of cholesterol, while on the other hand it helps with weight loss and improves concentration and memory.
Back in 1981, Swedish researchers began an extensive study and asked teenagers at the time to record their breakfast habits. After 27 years, they underwent medical examinations, where it was found that those who did not have a healthy breakfast habit or skipped it, now had more signs of metabolic syndrome compared to those who ate a healthy breakfast.
Metabolic syndrome is the medical term for a combination of diabetes, high blood pressure and obesity, which can cause an increased risk of heart disease and stroke.
Young people who skip breakfast, the most important meal of the day, are 68 percent more likely to suffer from metabolic syndrome as adults. The researchers also took into account a number of socioeconomic factors and other lifestyle habits of adolescents, but concluded that breakfast was the strongest indicator.
Meal in two parts
By choosing quality foods for breakfast, we can significantly improve the day because we will provide more energy, improve concentration and mood. At the same time, it is useful to "break" it into two meals - morning and breakfast.
It is good to eat a light meal that can give us energy right after getting up, say a piece of fruit, fruit juice or a smoothie made from a combination of fruit and vegetables. For example, right after getting up, we can eat a banana, which will give us energy, or drink pineapple juice, which will boost metabolism.
Citrus fruits are also useful in the morning, which provide the necessary dose of vitamin C and boost immunity. An alternative can be strawberry juice, for example, which is good for detoxifying the body. Breakfast should be consumed as an introduction to breakfast, immediately after getting up, i.e. between 6 and 8 o'clock.
In that case, you can have breakfast around 10 o'clock, which will give you enough energy until a light lunch. It is very important that breakfast contains carbohydrates, proteins and fats, because healthy fats also have a beneficial effect on brain health.
Eat foods that release sugar slowly. In order to avoid the bad mood and nervousness that often occurs with large fluctuations in blood sugar due to skipping or poorly organized meals, breakfast must contain foods with a low glycemic index.
These are whole grains to which we have added a spoonful of seeds or nuts, which provide fat, and yogurt, which contains protein. A little honey and cinnamon can be added to it.
A good choice for breakfast is bread with butter and marmalade or a sandwich with chicken or tuna pate with a hard-boiled egg, in which you should definitely include green salad because of the fibers that stimulate digestion.
A good choice is rye bread, which has the lowest glycemic index, or bread with whole grains. However, you should not overdo it with fats. Combine eggs with pieces of ham or bacon, reports Dnevnik.
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