A recent large-scale survey in the UK has found that a lack of protein in breakfast can lead to insufficient energy throughout the day.
Breakfast is crucial for maintaining energy levels throughout the day. But is the breakfast we eat every day the most scientific? Can it ensure an adequate energy supply? According to the UK's "The Telegraph," there are significant misconceptions in this regard. Current breakfasts lead to insufficient energy
Recently, the UK conducted a large online survey about breakfast, with 37,000 participants. The results showed that traditional breakfasts based on cereals and bread can cause people to feel lethargic during the day.
Journalists observed that a typical British breakfast usually consists of a bowl of cereal, often made from corn or other grains into crispy flakes, served with cold milk; a few slices of toast with butter or jam; and finally, a cup of tea or coffee.
UK nutritionists point out that it is this cereal-based, ordinary breakfast that can lead to drowsiness, fatigue, reduced concentration, and weight gain. As for the reasons, nutritionists say this is because cereals and toast are both very high in carbohydrates. They can provide a short-term energy boost, but this energy is quickly depleted and can also increase cravings for sweets. Therefore, most people feel hungry soon after such a breakfast. A significant number of people experience a noticeable drop in blood sugar levels by mid-morning. Furthermore, cereals may seem healthy, but they are often high in sugar and fat. According to the latest research from the UK's Food Commission, sometimes a bowl of cereal can be equivalent to eating five chocolate biscuits.
As for many people's habit of drinking black tea and coffee for breakfast, nutritionists also point out that both contain caffeine, which stimulates the adrenal glands to produce adrenaline, causing a short-term state of excitement and a feeling of energy. However, as adrenaline levels drop, the body quickly returns to a state of fatigue. Experts believe a person should consume 1.5 to 2 liters of water a day, but tea and coffee have a diuretic effect, so they do not effectively help the body rehydrate. It is clear that this most common and quick breakfast choice of busy British people is not ideal. It's best to increase protein intake
What constitutes a more scientific breakfast? Susanne, author of the UK book "Healthy Food for Happy Kids" and a nutritionist, suggests that breakfast should include fruits and vegetables to allow the body to ingest fiber from the start of the day. A glass of juice counts as one serving of fruit and contains enough sugar to replenish energy. In addition, fruits and vegetables are the main source of antioxidants for the body, such as vitamins A, C, and E, which can prevent many diseases.
If eating cereal, it is best to choose types that are not heavily processed and are mixed with nuts, dried fruits, etc. Nutritionists point out that such foods release energy more slowly, extending the duration of energy replenishment.
Furthermore, many people overlook protein intake in the morning because they prefer to eat light foods after waking up. However, research shows that a protein-rich breakfast can release energy continuously for several hours. Therefore, nutritionists recommend eating more protein-rich foods in the morning, such as meat. In the UK, the most traditional fried meat or fried eggs are relatively ideal breakfast forms. Ideal breakfast combinations
Susanne believes that an ideal breakfast can have the following four combinations:
1. One serving of fruit (a banana, apple, or orange; two plums or kiwis), plain yogurt, and a slice of wholemeal bread.
2. Wholemeal bread with bacon and a tomato.
3. A boiled egg, wholemeal bread, and a banana.
4. Porridge with yogurt, nuts, and a few slices of fruit.
In addition, drinking tea in moderation is fine, but it's best to drink green tea, while also consuming an adequate amount of water or diluted fresh juice.
Experts from the British Nutrition Foundation also believe that a breakfast containing protein and complex carbohydrates is the best combination. Therefore, meat, milk, plus oatmeal make for a nutritious and reasonable breakfast that will keep you energetic all day.