What does a hearty breakfast bring? Active brains, awakened taste buds, warmed stomachs...
Research published in the American Journal of Clinical Endocrinology and Metabolism (JCEM) shows that eating a hearty breakfast can help with weight loss and stable blood sugar and insulin levels throughout the day.
If you don't eat breakfast, you will miss: calcium in milk, vitamin C in fruit, fiber in cereals, and vitamins A, B1, B2...
Especially people who do not eat breakfast and starve until noon will increase their snack intake because they are hungry for too long, and the hunger for lunch and dinner is stronger.
Life Times (search for "LT0385" within WeChat to follow) interviews experts to teach you to eat a hearty and healthy breakfast from a nutritional point of view.
Experts interviewed
Xu Shufang, director of the Department of Clinical Nutrition, Wuhan Central Hospital, Tongji Medical College, Huazhong University of Science and Technology
Qu Qiannuo, a dietitian in the Department of Clinical Nutrition, Aviation General Hospital
It is easier to lose weight with a hearty breakfast
Researchers at the University of Lübeck in Germany recruited 16 men of normal weight for a 3-day experiment and randomly divided all participants into two groups:
Group I: low-calorie breakfast (11% of daily caloric demand) + high-calorie dinner (69% of total caloric demand);
Group 2: high-calorie breakfast + low-calorie dinner.
Participants slept between 11:30 p.m. and 7:00 p.m. every night, at breakfast at 9:00 a.m., lunch at 2:00 p.m., and dinner at 7:00 p.m., and each meal was eaten within half an hour.
During the experiment, the researchers took heat measurements on all participants 45 minutes before breakfast and dinner, and took blood samples 15 minutes before eating.
Experiments have found that the energy expenditure for breakfast (known in research terminology as the "food heat effect") is 2.5 times higher than the calorie expenditure for dinner.
The researchers also found that people who opted for a low-calorie breakfast were more likely to eat sweet foods for the rest of the day than those who consumed more calories in the morning.
Prior to this, the medical team at Tel Aviv University in Israel also studied the effect of breakfast and dinner intake on weight.
The research team recruited 93 obese women, divided into two groups. The two groups of women consumed 1400 kcal of food per day, but the food arrangements for the two groups were different:
"Hearty breakfast group": breakfast 700 kcal, lunch 500 kcal, dinner 200 kcal;
"Sumptuous dinner group": breakfast 200 kcal, lunch 500 kcal, dinner 700 kcal.
The researchers came up with the results after a three-month follow-up:
In the "Hearty Breakfast Group," women lost an average of 17.8 pounds (about 16 pounds) and a 3-foot reduction in waist circumference. The "Hearty Dinner Group" lost only £7.30 and reduced his waistline by only 1.4 feet.
Good breakfast plus two "heart care"
From a nutritional point of view, breakfast should not only be eaten, but also eaten well, especially not less than two heart-saving nutrients - high-quality protein and dietary fiber.
protein
Protein is an important component of the various tissues and organs of the human body, and supplementing protein can ensure the normal operation of various functions of the heart.
The human body is making new proteins every moment, and at the same time it is breaking down proteins in senescent cells and tissues, turning them into amino acids. Therefore, three meals should be evenly ingested protein.
In addition to helping the heart, breakfast protein supplementation has the following benefits:
Helps with weight control
A protein-rich breakfast has a strong sense of fullness and can effectively inhibit the intake of sugar and fat throughout the day.
Make people sharp
The tyrosine in protein can promote the body's secretion of dopamine and adrenaline, making people's thinking sharp.
Helps synthesize muscle
Studies have shown that a balanced intake of protein over three meals maximizes the inhibition of muscle protein breakdown and provides an adequate raw material for muscle synthesis.
In general, protein from animals contains sufficient essential amino acids, known as high-quality protein, and in plant foods, soy protein is of higher quality and also belongs to high-quality protein.
The rest of the plant protein (such as grains, vegetables, etc.) usually has 1 to 2 essential amino acids with insufficient content and relatively poor quality. The traditional Chinese breakfast is mostly based on plant foods such as steamed buns, rice, noodles, porridge, etc., and the proportion of meat, eggs and milk is low, which belongs to a typical high-carbon, low-protein diet, which needs to be adjusted and matched to increase high-quality protein intake.
Dietary fiber
Dietary fiber is soluble and insoluble:
The former has a soft texture and can help the body control blood lipids and blood sugar levels, which is conducive to the prevention of chronic diseases such as heart disease and diabetes;
The latter has a harder texture and its main role is to promote intestinal peristalsis and prevent constipation.
The functions of these two dietary fibers also overlap and intersect, they are low energy and have a filling effect, can delay the emptying rate of food in the stomach, for controlling the amount of food and increasing satiety have a certain help, but also help to excrete a part of the heavy metal elements and chemical pollutants in the food.
Whole grains, legumes, vegetables, fruits, potatoes, nuts, etc. are all good sources of dietary fiber. In a good breakfast, fruits and vegetables should be at least the same.
A nutritious breakfast formula that everyone needs
High-quality breakfast focuses on nutritional balance, and in general, it is necessary to follow this "breakfast formula": staple food + eggs (milk, beans) + various fruits and vegetables + fat.
20 to 30 minutes after getting up, people's appetite is in a strong period, which is the best time to eat. Choose a suitable breakfast according to the characteristics of the age, which can make people full of energy and not tired throughout the day.
Elderly: less meat + low fat + high fiber
The digestive function of the elderly becomes worse, and the breakfast should be less meaty, low fat, high fiber, and easy to digest. Elderly people with chronic diseases are best to drink oatmeal porridge, which has a low glycemic index, which is more conducive to disease management.
Student Party: staple food + milk + fruits and vegetables
Students are in the growth and development period, breakfast must eat staple foods, such as bread, flower rolls, buns, and then with milk, fresh fruits and vegetables, to strengthen the intake of calcium, vitamins and other nutrients.
Office workers: boiled eggs + multigrain porridge + fruits and vegetables
Office workers are busy to eat breakfast, it is recommended to have a boiled egg every day, choose a dietary fiber-rich multigrain porridge, corn, pumpkin, etc., pay attention to adding fresh fruits and vegetables, and then with a cup of yogurt, strengthen gastrointestinal peristalsis.
Three Vitality Breakfast Menus//
1. A small bowl of multigrain porridge, an egg, two slices of beef with sauce, and a small bunch of cherry tomatoes;
2. A cup of milk, a baked cake with egg lettuce, half an orange.
3. A cup of soy milk, a multigrain pancake (without thin crisp), a cucumber.
On this basis, add a small handful of nuts, such as walnuts, pine nuts, peanuts, etc., and it is even more perfect. ▲
Editor of this issue: Liu Yunxuan
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