What can a good breakfast do? Active brain, awakened taste buds, warmed stomach…
Research published in the American Journal of Clinical Endocrinology and Metabolism (JCEM) shows that eating a hearty breakfast can help you lose weight and have stable blood sugar and insulin levels throughout the day.
If you skip breakfast, you will miss: calcium in milk, vitamin C in fruit, fiber in cereals and vitamins A, B1, B2…
Especially for people who do not eat breakfast and starve until noon, they will also increase the intake of snacks because they are too hungry for a long time, and they will feel more hungry for lunch and dinner.
Life Times(Search “LT0385” in WeChat to follow) to interview experts and teach you to eat a hearty and healthy breakfast from the perspective of nutrition.
Interviewed experts
Xu Shufang, Director of the Department of Clinical Nutrition, Wuhan Central Hospital, Tongji Medical College, Huazhong University of Science and Technology
Qu Qiannuo, Clinical Nutritionist, Aviation General Hospital
Eat a hearty breakfast to lose weight
Researchers at the University of Lubeck, Germany, recruited 16 normal-weight men for a 3-day experiment and randomly divided all participants into two groups:
Group 1: Low-calorie breakfast (11% of daily calorie needs) + high-calorie dinner (69% of total calorie needs);
Group 2: High-calorie breakfast + low-calorie dinner.
Participants are to sleep between 11:30 a.m. and 7:00 p.m., eat breakfast at 9:00 a.m., lunch at 2:00 p.m., and eat at 7:00 p.m. Dinner, and every meal should be eaten within half an hour.
During the experiment, researchers took all participants calorie measurements 45 minutes before breakfast, dinner, and blood samples 15 minutes before eating.
The experiment found that the energy expenditure of breakfast (called the “food thermic effect” in research terminology) was 2.5 times higher than that of dinner.
The researchers also found that people who opted for a low-calorie breakfast craved more sweet foods for the rest of the day than those who ate more calories in the morning.
Previously, a medical team at Tel Aviv University in Israel also studied the effect of breakfast and dinner intake on body weight.
The research team recruited 93 obese women and divided them into two groups. Both groups of women ate 1,400 kcal of food per day, but the food arrangements were different between the two groups:
“Breakfast group”: 700 kcal for breakfast, 500 kcal for lunch, and 200 kcal for dinner;
“Supper Dinner Group”: 200 kcal for breakfast, 500 kcal for lunch, and 700 kcal for dinner.
Results from researchers following a three-month follow-up:
“Heavy breakfast group”, women lost an average of 17.8 pounds (about 16 pounds) and lost 3 feet of waist. The “Supper” group lost just 7.3 pounds and lost only 1.4 feet in their waistline.
A good breakfast with two “hearts”
From a nutritional point of view, breakfast should not only be eaten, but also a good one, especially two heart-protecting nutrients – high-quality protein and Dietary fiber.
Protein
Protein is an important component of various tissues and organs of the human body. Only by supplementing protein can ensure the normal operation of various functions of the heart.
The human body is making new proteins all the time, and at the same time breaking down proteins in aging cells and tissues, turning them into amino acids. Therefore, three meals should be evenly consumed protein.
In addition to helping the heart, protein supplementation at breakfast has several benefits:
Helps with weight control
A protein-rich breakfast is very satiating and can effectively curb sugar and fat intake throughout the day.
Be sharper
The tyrosine in protein can stimulate the body to secrete dopamine and adrenaline, making people’s thinking sharper.
Helps build muscle
Research shows that a balanced protein intake at three meals can maximize the inhibition of muscle protein breakdown and provide sufficient raw materials for muscle synthesis.
Generally speaking, protein from animals contains sufficient essential amino acids and is called high-quality protein. Among plant-based foods, soybean protein has a higher quality and is also a high-quality protein.
The rest of plant proteins (such as grains, vegetables, etc.) usually have 1-2 essential amino acids insufficient in content, and the quality is relatively poor. Traditional Chinese breakfasts are mostly plant-based foods such as steamed bread, rice, noodles, and porridge. The proportion of meat, eggs, and milk is low. It is a typical high-carb, low-protein diet. It needs to be adjusted and matched to increase the intake of high-quality protein.
Dietary Fiber
Dietary fiber is divided into soluble and insoluble:
The former is soft and can help the body control blood lipid and blood sugar levels, thereby helping to prevent chronic diseases such as heart disease and diabetes;
The latter has a harder texture and its main function is to promote intestinal peristalsis and prevent constipation.
The functions of these two dietary fibers also overlap and intersect. They are low in energy and have a filling effect, which can delay the emptying of food in the stomach, and are both important for controlling food intake and increasing satiety. It can help to some extent, and it can also help to expel some heavy metal elements and chemical pollutants in food.
Coarse grains, beans, vegetables, fruits, potatoes, nuts, etc. are all good sources of dietary fiber. A good breakfast should have at least the same amount of fruits and vegetables.
The Nutritious Breakfast Formula Everyone Needs
A high-quality breakfast focuses on balanced nutrition. Generally speaking, this “breakfast formula” should be followed: Main food + eggs (milk, beans) + various fruits and vegetables + fat
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20 to 30 minutes after getting up, people’s appetite is strong, which is the best time to eat. Choosing a suitable breakfast according to your age can make you full of energy and not tired all day.
Senior: less meat + low fat + high fiber
The digestive function of the elderly is worse, and the breakfast should be less meat, low fat, high fiber and easy to digest. Elderly people with chronic diseases are best to drink oatmeal, which has a low glycemic index and is more conducive to disease management.
Student Party: Staple Food + Milk + Fruits and Vegetables
Students are in the period of growth and development. They must eat staple food for breakfast, such as bread, flower rolls, steamed buns, and milk, fresh fruits and vegetables to enhance the intake of nutrients such as calcium and vitamins.
Office workers: boiled eggs + multigrain porridge + fruits and vegetables
Office workers have to eat breakfast no matter how busy they are. It is recommended to have a boiled egg every day, choose multigrain porridge, corn, pumpkin, etc. rich in dietary fiber, pay attention to add some fresh fruits and vegetables, and pair it with a cup of yogurt. Strengthen gastrointestinal motility.
https://ThreeEnergy Breakfast Menuhttps://
1. A small bowl of multigrain porridge, an egg, two slices of beef in sauce, and a small handful of cherry tomatoes;
2. OneA glass of milk, a biscuits with eggs and lettuce, and half an orange.
3. A cup of soy milk, a multigrain pancake (without crispy), a cucumber.
Add a handful of nuts, such as walnuts, pine nuts, peanuts, etc., to this and it’s perfect. ▲
Editor of this issue: Liu YunB
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