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Why is Breakfast So Important? Know the Myth and Fact
Breakfast Benefit For Health
Two studies, published in the Journal of the American Dietetic Association, conclude that breakfast is very important for health. The first study states that a person who does not regularly eat breakfast every day has an excess of 13% higher weight than people who regular breakfast every day. A second study conducted on 4,200 adults concluded that people who eat breakfast every day tend to exercise routine and reduce caloric intake throughout the day. The breakfast menu consumed in this study is cereal.Choosing breakfast is very important to do because breakfast in the morning can help prevent excessive appetite during the hours of subsequent meals. Breakfast will also stimulate the body's metabolism process early. When skipping breakfast, your body is just like fasting for 15-20 hours, so the body will not produce enzymes for the process of fat metabolism. As a result, the fat in the body will accumulate so that weight will be difficult to go down.
Breakfast is like the main fuel for the body. Adults who regularly eat a healthy breakfast will obtain optimal intake of vitamins and minerals, gain controlled blood and blood sugar, and have a better quality of work. While the benefits of breakfast for children is to support the process of growth of the body and brain and help improve the power of concentration in learning.
Myths and Facts About Breakfast
Myth: Breakfast will lose weight.
Fact: With breakfast routine every day it will help facilitate the body's metabolism, but that does not mean just by having breakfast every day your weight will automatically decrease by itself. The metabolic regularity that arises from the breakfast routine will help weight loss if balanced with enough exercise and a healthy diet.Myth: Breakfast is the main nutritional intake for all day activities so no need to eat lunch and dinner.
Fact: It is true that breakfast is the main source of nutrition for body activities all day. However, that does not mean breakfast can replace the role of lunch and dinner. As good as any nutrients you consume at breakfast, still during the day and night the body needs to get a new nutritional intake even though not as much as needed at breakfast. The body takes about 8 hours to digest food, therefore after 8 hours the body will still need nutrient intake again.Myth: Breakfast will increase the burning of calories in the body.
Fact: Actually that does not mean breakfast will automatically help burn calories. Someone who breakfast in the morning will be more excited in undergoing daily activities so that burning calories will increase. While people who skip breakfast, usually will be lazy to move or less excited so that burning calories will not be too much. Moreover, in an empty stomach, the body's metabolism will slow down so that the burning of calories that occur will be very little.Myth: Breakfast will make you sleepy.
Fact: This can not be said entirely as a myth because there is a point. The truth of this myth depends on the type and amount of food you consume at breakfast. If you eat too much food at breakfast so the effect is too full, then the body will be more lazy to move so you will feel more easily drowsy. Therefore choosing the right foods for breakfast is very important to do.Myth: Breakfast will increase brain concentration.
Fact: Breakfast will not directly improve brain function. But with less hunger in the morning will certainly make you more focused in thinking and doing. What about the intake of omega-3, choline, folic acid, vitamin E, and various other brain nutrients at breakfast? Of course the various nutrients are very helpful for the brain, but not just at breakfast. Eating a variety of good foods for brain function is also good consumed during lunch and dinner. Even if necessary can be consumed also in the form of snacks.Recommended Healthy Breakfast Menu
Some examples of healthy breakfast menu is good for the body, among others, whole grains, foods with high protein content, low fat dairy products, and fruits and vegetables. Whole wheat can be consumed in the form of granola, muesli, and cereals. Just make sure to use additional ingredients that the number of calories is not excessive. Some examples of high protein foods include eggs, lean meats, and nuts. If you want to eat milk at breakfast, choose low-fat dairy products such as low-fat or nonfat milk, yoghurt or low-fat cheese.It is strongly recommended to combine your healthy breakfast with vegetables and fruit. Instead, the vegetables and fruits are consumed directly at breakfast. You can also serve it in juice or smoothies. Avoid using lots of sugar in juicing and use low-fat milk to serve smoothies at breakfast.
You can also combine some of these foods or beverages. Combine smoothies with granola, chia seed, nuts and dried fruits to make a healthy smoothie bowl that is currently very popular. You can also present granola, muesli, or cereal sprinkled with chunks of fruit with a glass of milk. You may drink coffee at breakfast. However, coffee should be taken after breakfast to prevent the risk of stomach irritation.
Avoid consumption of instant food at breakfast because of the sugar content or salt is very high and can interfere with your healthy living program. In addition, most instant foods are very minimal fiber and many contain preservatives and other additives that are less good for the health of the body such as dye, flavor, or aroma booster.
Make sure also your breakfast portion is served in sufficient quantities. As previously discussed, excessive portions of food or too full at breakfast will make you lazy to move so that it will lead to potential weight gain. Do not let your intention to maintain a healthy body with breakfast instead turned into a bad habit of less healthy by eating instant food at breakfast
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