This article is a translation of the following Japanese article:
Original: 朝食を抜くと体に悪い？正しい朝食の考え方と健康への影響
“I don’t eat in the morning because I don’t have time”
“Is breakfast really necessary?”
There are many people who have such questions.
In fact, in modern times, an increasing number of people are becoming accustomed to skipping breakfast.
However, breakfast is not just a “meal”; it plays an important role in regulating the body’s rhythm and health.
Author
“When it comes to breakfast, it’s not so much that you have to eat it properly.
How you eat it is very important.”
What is breakfast? Why is it said to be important?
Breakfast is a meal that replenishes the body’s energy lost during sleep and switches the body into active mode.
The human body raises body temperature and blood pressure in the morning to prepare for the day’s activities, and breakfast serves as a switch.
The following points are particularly important.
- Refueling your brain and body
- Adjust your body rhythm (life rhythm)
- Support for concentration and judgment
Effects of skipping breakfast
① Decrease in concentration and work efficiency
The brain’s main energy source is glucose.
If you skip breakfast, your brain won’t get enough energy,
- Unable to concentrate
- Taking a daze
- impaired judgment
It is easy to get into a situation like this.
Author
“People who say, “I don’t feel well in the morning” often have something to do with breakfast.”
② Disturbance of internal rhythm (autonomic nerve)
By eating breakfast, your body recognizes that “morning has come.”
This is an important stimulus to adjust your body clock.
If you continue to skip breakfast,
- Life rhythm is disrupted
- Autonomic nervous system switching does not work properly
- Decreased sleep quality
It is easy to have an effect such as
.
③ Disturbance of blood sugar level
If you skip breakfast and then have lunch,
your blood sugar level will tend to rise rapidly.
This rapid fluctuation is caused by
- Severe sleepiness
- Sluggishness
- Future lifestyle-related disease risk
.
④ Easily leads to overeating
If you skip breakfast, you will feel more hungry during the day and at night, and
- Big eating
- Easy to choose sweet and greasy foods
.
Author
” Skipping breakfast doesn’t necessarily mean cutting calories.”
People who should eat breakfast/people who should be careful
In particular, the following people tend to be easily affected by breakfast.
- Desk work and studying require concentration
- Sleep rhythm tends to be disrupted
- Easily gets cold
- Difficulty moving in the morning
In these cases, you may be able to stabilize your physical condition by reviewing your breakfast.
The correct way to think about “should I always eat breakfast?”
In conclusion,
The general idea is that there is no need to force yourself to eat well, but it is difficult to recommend not taking anything at all.
The important thing is
- Content over quantity
- Continuous form
It is.
Key points for a healthy breakfast
① Get as much energy as possible
- Rice
- パン
- Banana
- Yogurt
, so let’s put in an energy source.
② Be conscious of protein
Protein is
- Muscles
- Stamina
- Metabolism
.
- Egg
- Natto
- Yogurt
- Cheese
, is sufficient.
Author
“I wish people who “can’t eat in the morning” would be a little more conscious of protein.”
③ A reasonable amount and time is OK
- Breakfast that feels like a set meal
- Light breakfast
There is no correct answer.
It is important to choose a shape that suits your lifestyle rhythm.
Tips for people who find breakfast difficult
- Don’t push yourself too hard right after you wake up, give yourself some time
- Start with a hot drink
- If you have difficulty eating solid foods, try yogurt or soup
.
Author
“It’s better to eat a little than to eat properly.”
Relationship between breakfast and diet/health
By having breakfast,
- Easy to increase metabolism
- Stability of life rhythm
- Easy to control appetite
You can expect benefits such as:
Extremely skipping breakfast may make it difficult to manage your health in the long run.
Be careful in these cases
- I feel very unwell after breakfast
- Continued gastrointestinal problems
- Have a chronic disease
In such cases, do not force yourself to judge, but consult a medical institution or specialist.
Summary｜Breakfast is a “switch for adjusting your body”
Breakfast is
✔ Energy supply
✔ Stability of life rhythm
✔ Concentration and physical condition management
.
The important thing is
- Don’t aim for perfection
- Find a shape that can be continued
- Breakfast that suits your physical condition
Author
“Breakfast is not an “obligation” but a “friend”.
With just a few tweaks, you can make your day easier.”
