Food Is breakfast really the “most important meal of the day”? At least certain foods in the morning are worth eating, says the nutritionist

If eating control seems to get out of hand in the evening, you should pay attention to a good breakfast.

Breakfast may not be eaten by many due to, for example, morning anorexia or urgency. Does neglecting “the most important meal of the day” lead to ruin, and what are the real benefits of breakfast?

Research evidence on the importance of breakfast is partly contradictory, says licensed nutritionist Hanna Partanen. There are also a lot of individual differences in people’s breakfast needs.

“Therefore, it cannot be said that this is the case, because then for some individuals it is not the case.”

In general, however, it can be said that many people really benefit from a good breakfast. Breakfast tunes fat metabolism and sugar metabolism to function better and provides energy after a night of fasting. Breakfast carbohydrates also raise blood sugar after fasting and thereby trigger metabolism.

“In light of the research screen, it would seem that breakfast is very helpful for most. But there are always individuals who do very well, even if they don’t eat breakfast, ”Partanen sums up.

Human the body gets used to many, including food rhythms. If breakfast doesn’t usually taste good, Partanen often encourages you to try a small breakfast for three weeks. He first urges you to eat, say, one banana, one yogurt, or something small and easy to eat.

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“Practice to start by not even trying to eat any porridge in the morning. For many who do not have an appetite in the morning, eating hot food in the morning can do more. ”

After a three-week experiment, people often find that they are starting to starve in the mornings, Partanen says.

Some people may eat quite evening-focused. There may not be a feeling of hunger in the morning if you have eaten a lot late at night.

“The human body often learns rhythms, and that’s why it’s a three-week experiment.”

Sufficient breakfast can also be reflected in later day meals. Eating in the morning can save an afternoon or evening from binge eating.

“It has been studied that people who eat a good and hearty breakfast may have better control over eating in the evening.”

If the control of eating seems to get out of hand in the evening, then according to Partanen, you should be the first to pay attention to a good breakfast so that you don’t end up devouring in the evening. If by lunchtime hunger has become screaming, breakfast may have been too low.

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A severe hunger for lunch can also mean that the meal interval has been stretched too long. According to Partanen, a suitable meal interval for most people is three to four hours and a maximum of five hours. If the interval between meals is more than five hours, the control of eating often begins to weaken.

“Some have to eat breakfast at six in the morning, and if you go to lunch at noon, it’s already six hours apart. No wonder there is already a screaming hunger. ”

Partanen recommends eating a snack in the morning to break the long meal interval.

“Especially if you go to the buffet table for lunch, then a snack even though it’s nine o’clock at the moment can save you from not eating a shockingly large portion at the lunch table and it’s easier to control eating.”

Breakfast the appropriate amount depends on human size and energy consumption. A hotel breakfast of a thousand kilocalories is probably too busy for anyone to eat, but there is no universal mold for breakfast.

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“A big man who does a lot of physical work can well eat a serving of porridge with berries and a couple of sandwiches on top, and that’s not too much. Instead, a small office worker might make two sandwiches or porridge, but both may be too large. ”

So what should you eat for breakfast? Partanen recommends that you first add vegetables, fruits and berries to breakfast, because Finns still use them in the lower reaches.

“Breakfast can be just a traditional sandwich with vegetables on top, or it can be porridge, yoghurt or curd with berries.”

For busy mornings, Partanen’s breakfast tip is fresh porridge. In the evening, you can put fresh porridge made from yoghurt, berries and oatmeal, which is ready and quick to eat in the morning.

“Fresh porridge is a good solution for some because it’s stronger than little yogurt, but still easy to eat.”

Read more: Fresh porridge without cereal – Five ideas if you always get bored with the same breakfast

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