Breakfast is considered the most important meal of the day. However, it was found that 1 in 4 people do not eat breakfast at all !. It turns out that people tend to skip the most important meal of the day due to a variety of reasons and excuses: lack of time, habit, diet, calorie saving, etc. ...
Breakfast is considered the most important meal of the day. According to the Gemara, breakfast prevents 80 kinds of diseases! In spite of the great importance of breakfast and its contribution to our health, in the surveys it was found that 1 in 4 people do not eat at all It turns out that people tend to skip the most important meal of the day due to a variety of reasons and excuses: lack of time, habit, diet, calories, etc.
Why is breakfast so important?
Breaking Fast - When you wake up in the morning and after many hours without food, the glucose reserves in your body have drained away and you need to replenish the reservoirs in order to get energy.
Metabolism - Breakfast improves and speeds up metabolism by about 25%! (The very act of digestion burns calories). Recent studies have shown a direct link between the metabolic rate in our bodies and eating breakfast. The metabolic system in our body is very sophisticated and the metabolic rate is determined in the morning. When we eat breakfast, we signal to the body that everything is fine and metabolism works in normal motion. However, in cases where you do not eat breakfast, the body feels stressed and fears that many hours will not reach the body, it lowers the metabolic rate throughout the day in order to store everything we eat and store the reservoirs in our fat tissue. So anyone who thinks skipping a meal will save calories, does double damage! That's why even though many people skip meals and do not eat for hours to save calories, they can not lose weight.
When the craving for carbohydrates is not balanced at breakfast, this neuropeptide will remain at its peak and will radiate the desire to eat carbohydrates throughout the day (if the craving for carbohydrate is not balanced at breakfast) Incidentally, stress also increases the levels of neuropeptide above). So, contrary to what you think, a meal in the morning does not "open your appetite" but prevents sudden hunger and so reduces the chance of excessive and uncontrolled eating of snacks later in the day.
Energy and good mood - Studies have shown that skipping breakfast causes energy loss and depression.
Breakfast is the most important meal of the day, even for children - it improves concentration, success in tests, prevents fatigue, improves coordination and prevents obesity. It was found that children who did not eat breakfast had lower achievements in their studies and in IQ tests. They were less concentrated and more tired.
It is important to emphasize that there is no connection between hunger and eating breakfast. The most important meal of the day should be treated as a medicine. Be sure to eat breakfast every day. It takes about 3 weeks for the body to adjust to the new habit. After that, breakfast will become a regular habit and you will not be able to skip it anymore, because the body knows what is good for it and it will tell you if the hour will pass.
What should include a balanced breakfast?
Complex Carbohydrate Dishes: Quantity depends on human needs and weight. Examples of one serving of complex carbohydrates: a whole slice of bread, 2 rye / full cracker, 1/3 cup of flakes, 2 tablespoons granola, כוס cup oatmeal / rice porridge.
One serving of protein: 100 g of cheese, 1 egg, about 1/2 cup of tuna, a glass of milk or a cup of yogurt.
One serving of vegetable fat: a tablespoon of tahini, a tablespoon of avocado spread or 3,4 whole walnuts.
2 servings of fruits or vegetables: tomato, cucumber, apple, pear, half grapefruit, etc.
Recommended drinks - natural juice, water or herbal infusion.
What is not recommended to eat in the morning?
Coffee and cake is not breakfast! You should avoid eating empty carbohydrates and simple sugars in the morning, such as white flour, chocolate, sweets, chocolate, etc. - these cause great hunger during the day, and when you eat them, your blood sugar rises immediately and you get instantaneous burst of energy, Sugar is below the norm and leads to symptoms of hunger, fatigue and lack of concentration. Only a balanced meal contributes to a constant release of energy throughout the day. It is also recommended that you avoid excessive intake of fats and proteins in the morning. Studies have shown that the latter also weigh and cause fatigue.
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