Doctor Nguyen Trong Hung, Head of Adult Nutrition Consulting Clinic, National Institute of Nutrition, said that in many people's thoughts, breakfast is just a side meal, so it is often missed. This has a serious effect on the body.
In principle, after finishing dinner, overnight to 6 o'clock the next morning is about 10-12 hours of "empty" stomach, not to mention preparing energy for a new working day. Therefore, after this time the body needs additional energy. "Breakfast is essential", the doctor emphasized.
Many studies show that people who eat breakfast tend to be healthier, less likely to be overweight, obese and less likely to develop some chronic diseases than people who do not have this habit.
Doctor analyzed, not eating breakfast makes your body have no source of energy. The body must mobilize a quantity of sugar and protein to be stored and ready for all activities, making the surface of the skin dry, losing nutrition. Therefore, wrinkles may appear in the eyes and face, increasing the aging process in breakfast fasters.
Skipping breakfast will cause feelings of hunger, drop in blood pressure, and people with hangover, long-term will cause serious damage to the digestive system such as stomach pain. Stomach always contracts, gastric juice secretes but nothing to digest, over time will cause stomach ulcers, leading to a decline in the body's immune system. Hunger also makes you unable to concentrate, affecting work performance.
Many studies show that skipping meals can affect the body's circadian rhythm. The interrupted circadian rhythm leads to diabetes and increased blood pressure, increasing the risk of cardiovascular disease.
In addition, skipping breakfast will lead to a situation where noon and night will eat more to replenish energy. Meanwhile, at night, not much activity, food will not be able to fully digest, it makes your body heat increasing, fat accumulation more and more. This is the cause of overweight - obesity.
The doctor said, noodles, pho, sticky rice, bread ... are the dishes to eat in the morning to recharge. A package of sticky rice contains protein (protein), fat (lipid), and contains quite a lot of energy from starch (glucide). Bun has more nutrients, can provide more protein. You can eat fish vermicelli, chicken vermicelli, assorted pho, meat sticky rice, sticky rice ... to supplement energy, choose for breakfast. In general, in terms of quality, eating a bowl of noodles and pho will be more balanced than eating a pack of sticky rice.
Sticky rice is one of the must-eat foods in the morning to recharge. Ảnh:Viet Nguyen.
Some healthy morning foods are as follows:
Eating eggs in the morning not only increases feelings of fullness, reduces calories at the next meal, but also helps maintain stable blood sugar and insulin levels. Egg tăng cholesterol tốt và cải thiện độ nhạy insulin. In addition, egg yolks contain lutein and zeaxanthin, which are antioxidants that help prevent eye disorders like cataracts and macular degeneration. Egg cũng là một trong những nguồn choline tốt nhất - chất dinh dưỡng rất quan trọng đối với sức khỏe của não và gan.
You can boil, fry, fry, fried ... eat in the morning. However, you should only eat about 2-4 fruits a week, you should consult a nutritionist to know the nutritional status and pathology of each person.
Oats are a whole grain grown mainly in Europe, the most abundant in North America. Just like brown rice, oats are also a good source of fiber, especially beta glucan and are rich in vitamins and minerals. Benefits of eating oatmeal include a reduced risk of cardiovascular disease and high blood pressure
In 35 g of cooked oatmeal contains only about 6 g of protein, which does not meet the protein requirement for breakfast. To increase the protein content of your oatmeal breakfast, you can eat oats with milk instead of water, add eggs or cheese.
Cheese có hàm lượng protein cao, làm tăng quá trình trao đổi chất, tạo cảm giác no. Cheese cũng chứa đầy đủ chất béo như axit linoleic liên hợp (Conjugated Linoleic Acid - CLA) có thể hỗ trợ quá trình giảm cân. Should eat cheese with berries, ground flaxseed to help breakfast full of fat, fiber, vitamins.
In short, when you eat breakfast, make sure to choose foods that are high in nutrients. Choosing the best foods to eat in the morning can help curb hunger and kick-start your metabolism.
Doctors recommend combining fruit with eggs, cheese with breakfast. Fruits contain high levels of fiber and water, in particular, citrus fruits are rich in vitamin C, which is good for health.