Breakfast is the most important for those who are hungry when they wake up. If you are hungry in the morning, you still have to eat it, even if it may not be the number one factor in improving health.
Breakfast, a meal that is both familiar and unfamiliar, we meet it every day, sometimes in a hurry, and sometimes lazy. Generally speaking, breakfast is very simple, there are not too many tricks, people mostly settle at their own table, and occasionally walk into the restaurant, but unlike lunch and dinner, breakfast generally does not have a menu. Although breakfast was unremarkable, it aroused the interest of nutritionists.
Should I have breakfast?
In the long historical period, human beings listened to the stomach to eat instead of obeying the ticking of the clock. The Romans believed that if they wanted to be healthier, they would only eat one meal a day. Many Native Americans eat something at any time of the day (rather than a set meal), and sometimes go on a hunger strike for several days at a time.
Historians tend to think that breakfast becomes a daily morning event after workers move into the city and work on time. In Europe, this process began in the 17th century, and breakfast was greatly popularized during the Industrial Revolution. When people have a whole day of work to do, breakfast becomes very important.
In recent years, a large number of studies have questioned and criticized the outdated habit of three meals a day. Based on research, the official website of the American Heart Association also recommends eating smaller meals (constant eating) to reduce the incidence of heart disease.
For a long time, breakfast has been considered the most important meal of the day. Two recent studies in the United States and the United Kingdom do not support this conclusion. Researchers at the University of Alabama at Birmingham found that skipping breakfast has no significant effect on weight loss. Researchers at the University of Alabama at Birmingham reviewed 10 studies on the relationship between breakfast and weight management, and concluded that whether breakfast affects weight or food intake, the evidence is both for and against. Very limited.
A study by the University of Bath in the United Kingdom found that eating breakfast every morning has nothing to do with improved metabolism. “It is not based on scientific data to say that breakfast is the most important meal of the day. It is more based on old proverbs.” Researchers from the University of Bath said.
In addition, a pilot study published in 2018 found that intermittent fasting can help improve blood sugar control and insulin sensitivity. The so-called intermittent fasting means that the fasting time generally does not exceed 24 hours, generally within 16-20 hours. In other words, you eat dinner, sleep at night, skip breakfast the next day, and don’t eat until noon.
If skipping breakfast (and not eating other foods during the strictly prescribed time period) can bring potential benefits, does this mean that breakfast may be harmful? There is a school of academic opinion that thinks so and declares that breakfast is “dangerous”. British biochemist Terence Kealey wrote a book called “Breakfast is Dangerous: Why Don’t Eat Breakfast for Health”. He believes that eating breakfast can lead to obesity and type 2 diabetes. Keely said that eating breakfast will increase the amount of food that people eat in a day, and many people find that eating breakfast will make you hungry faster, and skipping breakfast will not be hungry. Therefore, eating breakfast may make you eat all day. In a hungry state.
But there are also opposite research conclusions. A recent study by the Harvard School of Public Health pointed out that men who skip breakfast may have a higher risk of heart attack or fatal heart disease. Men who skipped breakfast had a 27% higher risk of coronary heart disease than men who ate breakfast regularly. Researchers believe that people who skip breakfast will eventually eat more at night, which may lead to metabolic changes and heart disease.
The “Chinese Dietary Guidelines” are suitable for Chinese people’s own dietary rules that have been confirmed by a large number of scientific studies. The guidelines recommend that breakfast should be eaten well, which means that a large number of studies have confirmed that you should eat breakfast! A well-balanced breakfast helps to increase our energy and at the same time replenish the protein and calcium consumed at night.
What should I have for breakfast?
Some people argue that the most important question is actually what should be eaten for breakfast. There is no consensus on what type of breakfast is healthier. However, the consensus among nutritionists is that “what to eat for breakfast” is not as important as “simply eating something”.
Breakfast is the most important for those who are hungry when they wake up. If you are hungry in the morning, you still have to eat it, even if it may not be the number one factor in improving health. Vitamins and minerals should be the ones that get the most in the morning. The breakfast suggested by the Mayo Clinic in the United States includes: whole grains, lean protein, fruits and vegetables.
Finally, we should pay more attention to perhaps not overemphasizing a single meal, but focusing on how we eat throughout the day. A balanced breakfast is indeed very good, but it is more important to eat regularly every day, which can keep blood sugar levels stable throughout the day, which helps to control weight and hunger levels. Breakfast is not the only meal that we should eat right.