The benefits of breakfast: how the morning meal will help maintain health

The benefits of breakfast, as well as exercise, proper nutrition, good sleep, have been proven more than once by scientists and nutritionists. However, this topic still causes a lot of controversy and is full of conflicting hypotheses. On the one side, we have heard that breakfast — healthiest meal of the day. On the other hand, few people can force themselves to eat in the morning, so they limit themselves to a cup of coffee with a sandwich. We tell you why you should reconsider your morning habits and start having breakfast with the whole family.

• Breakfast Health Benefits: 5 Facts
• What should be the right breakfast
• The main thing why you shouldn't skip breakfast

Breakfast Health Benefits: 5 Facts

The benefits of breakfast don't seem obvious to us. In the mornings, we hurry and often busy with several tasks at the same time. We have no time to cook and & nbsp; eat measuredly. Everything is nothing, but     important for our health not only what we eat, but  and       Proper diet can prevent many diseases that at first do not make themselves known. And full breakfast — Rule # 1 for a healthy lifestyle.

Read also: Cheerful morning: 19 useful exercises for charging

Here are 5 facts for the benefit of regular breakfast in mornings:

1. Energy for the mind

As you know, the brain needs energy, which comes to from food. A proper breakfast improves memory and attention, helps to analyze and assimilate information. And if left without a morning meal, it will be much more difficult for the brain to think and concentrate.

Parents of pupils and students should especially remember this. When a child neglects a high-calorie and plentiful breakfast, he begins to feel hungry by the end of the first lesson. He gets irritable, inattentive and restless, which ultimately affects success and discipline.

Read also: What brain foods will help students learn better

2. Breakfast is good for heart health

Those who are accustomed to do without breakfast or are content with a small snack, significantly increase their risk of developing cardiovascular disease, having a hemorrhage or stroke. A poor breakfast contributes to adverse processes in the vascular tissues. Prolonged fasting in the morning causes high blood pressure, diabetes, obesity, high cholesterol. All this can eventually lead to complex heart diseases.

3. Healthy breakfast normalizes metabolism

Metabolism (metabolism) is not  static and depends on quality and diet. Those who are used to having a hearty breakfast usually do not have problems with fast metabolism, and       overweight. Those who prefer to stay without food in the morning have a slow metabolism.

4. Protects against eating disorders

After 8-10 hours of sleep, our body needs to recharge. If this does not happen, then the blood sugar level drops, which leads to uncontrollable bouts of hunger and evening overeating. A hearty breakfast helps control glucose levels and easily solves these problems.

5. Breakfast increases the body's resistance to stress

The morning rush and fast breakfast increase the release of stress hormones. Therefore, in the morning, many experience real stress and cannot handle it. A good, hearty breakfast, on the contrary, promotes relaxed digestion and reduces nervousness. Provided that the  morning meal will contain proteins, fats and carbohydrates.

What should be the right breakfast

Not every breakfast can be called healthy. Tea and sandwiches or coffee and buns seem like a very tempting choice. It's quick and quite nutritious, but, alas, has nothing to do with a healthy breakfast. Simple carbohydrates provoke a sharp jump in blood sugar, cause the body to store fat and consume more calories than it really needs to be satiated.

Read also: Why the habit of getting up at 5 in the morning will change your life

Healthy breakfast rules:

1. Eat no later than 2 hours after waking up, better — in 30 minutes.

2. Food should contain fats, proteins and carbohydrates. It is necessary to avoid a predominantly carbohydrate breakfast (porridge with & nbsp; fruits, tea with & nbsp; cookies). It should be high in calories and contain at least 50-80 grams of protein.

3. Eat without haste and fuss.

Many nutritionists recommend swapping breakfast and  dinner places. Based on this, excellent products for a morning meal will be: eggs, chicken meat, cottage cheese, cheese, vegetables, fruits, berries, nuts, dried fruits, fish, herbs, cereals, milk, yogurt. Remember that breakfast — a full meal, and not a light snack.

The main thing why you shouldn't skip breakfast

When we give up breakfast for the sake of fast paced life, we risk our health. Just one meal in the morning can help us avoid heart problems, excess weight, improve our attention and quick wits at work. Not to mention the good mood, which we are completely deprived of by a sudden feeling of hunger after a light breakfast.

What               of breakfast. A healthy breakfast must necessarily include proteins and fats, and to a lesser extent carbohydrates. A hearty breakfast helps control hunger throughout the day.

Read also: How to get rid of hunger: 5 tips for those who want to lose weight

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