Did you know that, as with other meals, breakfast should be varied and contain different food groups? Try to include protein, fiber and vitamins
Breakfast is one of the main meals of the day. Although some prefer to ignore it, it is essential to start the day in good spirits and productivity. Its daily consumption counteracts the loss of energy suffered by the body during the rest period. In turn, it provides you with the nutrients necessary for your systems to function optimally.
In fact, it is proven to be a determining factor in activating metabolism and improving physical and intellectual performance. However, many continue to leave their homes on an empty stomach or, failing that, eating inappropriate foods for this time of the morning. Due to this, it is essential to know what its benefits are, how to design it and why it is so important to adopt it as a daily habit.
In this regard, we want to share 7 interesting details that everyone should take into account from now on.
1. Things about breakfast: Helps prevent obesity
People who usually eat a good breakfast tend to have less anxiety about food compared to those who do not eat it, or eat a poor quality one. Also, there is a greater risk of being overweight and obese when breakfast is little or no. This is because its nutrients are essential to maintain active metabolism, which is essential for proper energy expenditure .
In addition, its intake reduces the continuous “snacks”, which often lead to excessive consumption of calories, fat and carbohydrates.
2. It must be varied
Although it is not about having an exquisite menu for each day, nutritionists advise against falling into a routine. Lunches and dinners are usually prepared with a variety of ingredients, while almost all tend to consume the same for breakfast. The problem is that this limits its nutritional quality and is sometimes why many prefer to ignore it.
Ideally, it should include diverse sources of:
- Vitamins and minerals
- Omega-3 fatty acids
3. You must dedicate at least 20 minutes
Binge eating is one of the habits that can affect the benefits of breakfast and any other main meal . Breakfast is not drinking coffee and cookies and rushing to work. It is about designing complete dishes from the nutritional point of view, and dedicating between 20 and 30 minutes for their consumption. Not only does rushing increase the tendency to make poor food choices, it can influence the development of digestive problems.
4. It is valid to divide it into two takes
It is said that a high-quality breakfast should be equivalent to 25% of the daily calorie intake. However, that does not mean that it is necessary to ingest them all in one go. It can be designed for two shots , for example one at home and one at the workplace, mid-morning .
5. Helps control stress
Going too long without eating causes drops in glucose, the body’s main source of fuel. This not only means being low on physical energy, but it also translates into irritability, poor concentration, and emotional problems. In addition, the body searches for other energy reserves and, by using them, triggers symptoms that affect the quality of life.
6. It should be first thing in the day
Eating breakfast in the very late hours can lead to the development of gastritis and digestive discomfort. The more time passes between waking up and this meal, the more craving for it and the production of gastric juices increases. Therefore, it is best to eat within the first hour after waking up. Although some find it difficult to enjoy food this early, it is best to gradually accustom the body.
7. Reduces the risk of heart disease
On several occasions it has been proven that a balanced breakfast of good nutritional quality reduces the risk of heart disease. Not taking the time to eat it often causes problems with blood sugar levels , blood pressure, and cholesterol.
In conclusion, it is essential to leave the excuses for not eating a good breakfast every morning. It is an essential food for our body and its most important functions.