Eating breakfast is widely known to contribute to the body's nutrition. The importance of breakfast has been proven by more and more research, and its impact on learning ability and behavior has also been confirmed in recent years. Students who eat breakfast perform better academically than those who don't. Additionally, the quantity and content of breakfast are also related to academic performance.
The importance of breakfast for adults is also self-evident. Some people give up breakfast in order to lose weight, which is extremely undesirable and even contrary to the purpose of weight loss. Eating breakfast can help maintain weight by reducing daily fat intake and snacking. However, many people who want to lose weight fall into the misconception that skipping breakfast is the way to do it. Breakfast is also related to blood cholesterol. Two experimental reports have indicated that people who skip breakfast have higher blood cholesterol levels than those who eat breakfast, and those who eat high-fiber breakfast have lower blood cholesterol levels than those who skip breakfast.
Not eating breakfast can have many negative effects on the body:
⑴Not eating breakfast leads to lack of concentration, slower reaction speed, and low mood. After a night of digestion, the dinner from the previous day has been almost depleted. The body's blood sugar index is low and cannot supply normal daily activities. If energy is not replenished by eating breakfast at this time, the brain cells that rely on glucose as an energy source will lack vitality, leading to symptoms of fatigue, difficulty concentrating, and decreased memory, as well as sluggish reaction.
⑵Not eating breakfast can accelerate aging. When not eating breakfast, the body will use glycogen and proteins stored in the body, which, over time, can lead to dry skin, wrinkles, and anemia. The energy and nutrition provided by breakfast play an important role in daily energy intake. Skipping breakfast or having a poor quality breakfast is one of the main reasons for insufficient nutrition intake throughout the day.
⑶Not eating breakfast can easily lead to colitis. Skipping breakfast means having a large amount of food for lunch due to hunger, which puts a heavy burden on the digestive system. Not eating breakfast also disrupts the regular activity of the digestive system, making it more susceptible to gastrointestinal diseases.
⑷Not eating breakfast increases the risk of cardiovascular diseases. After fasting overnight, the blood viscosity and platelet adhesion in the body increase, leading to slow blood flow and significantly increasing the risk of stroke and heart disease. Slow blood flow can easily form small blood clots in blood vessels. If the blocked blood vessels are coronary arteries, it can cause angina or myocardial infarction.
⑸Not eating breakfast can lead to weight gain. When not eating breakfast, the body's nutrition needs are not met, and the body will first consume carbohydrates and proteins, and only consume fat as a last resort. Therefore, do not think that skipping breakfast will help burn fat. On the contrary, not eating breakfast will make lunch and dinner larger, resulting in weight gain. Overeating during lunch is more likely to result in poor digestion and absorption, leading to subcutaneous fat accumulation and affecting body shape.
⑹Not eating breakfast increases the risk of chronic diseases. When not eating breakfast, the body starts the day's work on an empty stomach. In order to obtain energy, the body will use glands such as the thyroid, parathyroid, and pituitary to burn tissues. This not only causes glandular hyperactivity, but also makes the body acidic, leading to chronic diseases.
People's pace of life is fast nowadays, and it is also reflected in our three meals a day. Breakfast is often skipped or hastily eaten, lunch is eaten at work or fast food, and only dinner is rich. This is the dietary habit of many people nowadays. Over time, it leads to nutritional imbalance and can cause many health hazards.
If there is no time for breakfast, people compensate by having a heavy dinner. If dinner is too full or too late, or if fried, grilled, or barbecued food is consumed at night, it will increase the burden on the stomach and intestines and have adverse effects on the gastric mucosa, thereby increasing the risk of stomach cancer. This is because the gastric mucosal epithelial cells have a short lifespan and fast renewal rate. Most of the repair and regeneration processes occur during the rest of the gastrointestinal tract at night. If dinner is not suitable, the gastrointestinal tract will not be able to rest properly, and the mucosal repair process will not proceed smoothly. In addition, consuming a large amount of food before bedtime is not in line with the body's biological rhythm, which not only increases the burden on the stomach and intestines, but also affects sleep, leading to obesity. It may also cause congestion, erosion, and ulcers in the gastric mucosa. Once the resistance is lowered, it can easily lead to gastric cancer.
The proportion of the three meals a day should be determined based on each person's habits and health conditions. Generally, the proportions of breakfast, lunch, and dinner should be 3:4:3; if going to bed at 9-10 pm, the proportions should be 4:4:2. This can ensure the supply of energy during activities and allow the stomach and intestines to rest during sleep.
Modern people are busy with work and under great stress. The body is generally in a sub-healthy state and needs improvement. Only by developing good eating habits can we have a healthy body. In the morning, people often have important work to do and need abundant physical and mental energy. This time period generally has a higher demand for nutrition and requires sufficient calories. Moreover, after a whole night, the stomach is already empty, which requires high quality and calorie breakfast, as well as adequate quantity.
The ideal breakfast should include grains, meat, dairy (or beans), and fruits and vegetables, providing various nutrients. Dinner should consist of foods high in fiber and carbohydrates. Overeating at dinner can increase cholesterol levels, stimulate the liver to produce more low-density and very low-density lipoproteins, induce arteriosclerosis, and seriously threaten health. If dinner is excessively full for a long time, it can lead to excessive secretion of insulin, which can cause premature failure of insulin B cells and pose a hidden health risk. Therefore, dinner should not be too full, too sweet, or too greasy, and dinner should not be eaten too late. Have a good breakfast, eat a satisfying lunch, and have a light dinner. This is a healthy eating habit.
Tips:
Properly restricting diet can slow down the rate of metabolism and the destruction of normal cells, reduce the burden on the stomach and intestines, allow the overworked digestive and absorption system to rest properly, fully tap into the potential functions of the stomach and intestines, and more comprehensively absorb nutrients from food. It can also achieve the goal of delaying aging and longevity.
