Eat fruits and vegetables 5 1%
Eat dairy products 4 1%
Eat cold cereal 33%
Eat bread 32%
Eat eggs 3 1%
Eat hot cereal 29%
Drink coffee 26%
In other words, 96% of thin people eat breakfast, and most of them eat breakfast with high fiber and protein. That's not surprising, is it?
In fact, a high-fiber and high-protein breakfast may be your most important investment in waistline.
This is the result of a recent study by Columbia University of Missouri. They found that eating breakfast can stimulate the female brain to release dopamine, a happy chemical that can control impulses.
The researchers recruited a group of obese women between the ages of 18 and 20. They often skip breakfast because they want to go on a diet.
During the study, they ate high-protein breakfast for one week, medium-protein breakfast for one week and no breakfast at all for the third week.
Blood test results show that people who eat breakfast have higher dopamine concentration.
The results of the questionnaire survey show that after breakfast in the morning, the frequency of craving for food will decrease.
If you have diabetes, it is even more important to eat breakfast, which is the result of a study conducted by Tel Aviv University on 20 15. The researchers asked 22 patients with type 2 diabetes to go on a two-day diet. They consume the same amount of calories every day. The only difference is that they have breakfast one day and don't eat until noon the other day.
The researchers found that on the day of skipping breakfast, the subjects' blood sugar often soared and their response to insulin was limited.
Unless you are your own boss or live a leisurely life, you should keep the habit of eating breakfast. The simpler and more convenient the better. Therefore, our suggestions are:
Six Skills of Getting Rich Nutrition from Breakfast
1, do not exceed the safety range.
Every dinner is the same, including breakfast. Sugar is not allowed to be added before 14 days, and there should be at least the same amount of fiber and sugar.
2. Eat as much fiber as possible.
The fiber intake is only 2 1% for breakfast, 30% for lunch and 40% for dinner.
Adjusting the proportion may help. You can take this research with a grain of salt because its owner is Kellogg, but it does make sense. A study surveyed nearly 1 1 000 adults and found that people who eat three to four grams of fiber for breakfast consume more total fiber per day than others 14%.
3. Don't forget protein.
Although the ratio of sugar to fiber is the most important consideration, there is a lot of evidence that breakfast rich in protein can help to suppress the craving for food and reduce the total calories consumed throughout the day.
Therefore, don't be afraid to order an omelet with three eggs for breakfast. 20 13 an Israeli study on type 2 diabetes mellitus found that people who eat a lot of protein breakfast can better control their blood sugar and blood pressure and reduce the chances of taking diabetes drugs. Ruochi