As the saying goes: "Eat a good breakfast". From this reminder, you can understand the importance of breakfast. Many experts also advocate that breakfast should be full and balanced, because it is related to your energy performance throughout the day and can even reduce the chance of some diseases.
However, we are often deceived by the feeling of fullness and forget about balance! For example, today A has milk, bread, fruit, etc. for breakfast, and B drinks milk tea with fried noodles, and they both feel full. But you can certainly tell the difference in their choices at a glance.
In particular, milk tea and fried noodles do not require time-consuming preparation, and the price may be more cost-effective than purchasing these ingredients by yourself, which leads some people to have the mentality of "choose what you like as long as you can eat enough". But in fact, the nutrition is uneven and the calories may exceed the limit, hiding health risks!
It can be seen that if you are full and want to control calories reasonably, "what to eat" is an even more important question! Recently, a study from the University of Missouri pointed out that breakfast with a higher protein content is better than eating a normal amount of protein. Protein can effectively stabilize blood sugar and even reduce body fat.
According to Heather Leidy, Ph.D., the author of this study, although the concept of eating breakfast is important, for teenagers, they like to stay in bed in the morning and have no time to eat breakfast, so that skipping breakfast is normal. If you skip breakfast for a long time, it will affect your concentration, distract you, and may even lead to obesity.
So the University of Missouri began experimenting. First, we found 28 overweight teenagers about 20 years old and divided them into 3 groups: a high-protein group (eggs, Greek cheese, lean meat, a total of 35 grams of protein), and a normal-protein group. (Milk, cereal, oatmeal, a total of 13 grams of protein), skipping breakfast group.
This experiment lasted for 12 weeks (no breakfast for 12 consecutive weeks...). The subjects were required to record their weight and body composition before and after the experiment, write down a food diary every day, and wear a blood sugar measuring device to monitor blood sugar changes at any time.
The results showed that the high-protein group consumed 350 fewer calories in total throughout the day than before, their body fat dropped, and their blood sugar fluctuations were relatively stable. As for the subjects in the normal protein group and the breakfast-skipping group, there was a tendency for body fat to increase.
Dr. Leidy said that it is best to establish good eating behaviors and cultivate the habit of eating breakfast in adolescence. In addition, what you eat for breakfast is also very important. Compared with excessive intake of sugar or fat, choosing high-quality protein can minimize blood sugar fluctuations, prevent insulin from acting too quickly, and accelerate fat synthesis.
Although breakfast is important, the content must also be screened. For example, dairy products, eggs, fish, meat, whole wheat bread, etc. are all foods with relatively high nutritional value, or they can be paired with some fruits to make breakfast more substantial.
Of course, although this article recommends increasing the protein intake for breakfast, it does not mean that you can take a radical approach and drink protein supplements (protein powder) as breakfast. After all, there are still benefits to proper intake of carbohydrates and fats, and eating more natural foods. necessity.