Introduction: On a cold winter morning, it's hard not to want to sleep in, which often means cutting into the time for breakfast. Some people say they don't have time, while others claim they just woke up and "have no appetite and can't eat."
No matter the excuse, it all comes down to the feeling that breakfast is not important. For things that are truly important, we always make time. Breakfast is certainly not something that can be skipped. Many people know that skipping breakfast increases the risk of gallstones and gastrointestinal diseases; research in primary school students has also found that skipping breakfast or having a poor-quality breakfast is linked to poorer learning abilities. This may be because by the third or fourth class, children's blood sugar levels drop, leading to a decline in brain function and concentration. At the same time, skipping breakfast can easily increase appetite at lunch and dinner, which is not conducive to preventing obesity.
If you really have no appetite in the morning, what should you do?
Solution 1: Don't stay up late and get up half an hour earlier
First, consider what time you actually wake up in the morning and whether you have had enough and good-quality sleep. Generally speaking, if you are sleep-deprived, you will be very groggy in the morning. If your body hasn't woken up but you are forced out of bed by an alarm, or if you stay up late and sleep until after 10 AM, it's unlikely you will have a normal appetite. The solution to this is to not stay up late, go to bed earlier to have more energy in the morning, and get up half an hour earlier. This way, your stomach and intestines will naturally develop a desire to eat.
Solution 2: Cultivate your stomach and intestines' interest in breakfast
Secondly, consider that if you haven't eaten in the morning for a long time, your stomach and intestines are not used to secreting digestive juices at this time. In this case, don't force yourself to eat a large amount of food; instead, you should do it gradually. Start by drinking water or consuming liquid foods, such as a small bowl of congee, a small bowl of noodle soup, or some yogurt and soy milk, to slowly cultivate your stomach and intestines' interest in food in the morning. If you persist for a period, your stomach and intestines will learn that food will be coming at this time and will gradually develop the habit of secreting digestive juices regularly. Your appetite will then become stronger, and you can gradually increase your food intake to a normal level.
Solution 3: Include staple foods, protein, vegetables, and fruits
Of course, the quality of breakfast is also important. A complete breakfast includes starchy staple foods, foods rich in high-quality protein, and vegetables and fruit, and it should be satisfying to eat. It's simple to get high-quality protein for breakfast: eggs, soy milk, milk, cooked meat, tofu, low-fat cheese, etc., are all good options. It's also not difficult to eat vegetables for breakfast; for example, you can have a steamed bun with fenneg and egg filling, a bowl of noodle soup with some green vegetables added, a bowl of tomato and dough drop soup, or two pieces of steamed pumpkin. Adding a spoonful of nuts and seeds would make it even more perfect.
Eating a rich and satisfying breakfast will keep you energetic for the entire morning and make you feel good all day. Its long-term benefits are increased vitality and a reduced risk of diabetes and coronary heart disease.
Fact 1: Skipping breakfast can easily lead to diabetes
Conclusions from some recent large-scale surveys and analyses indicate that skipping breakfast increases the risk of obesity, high blood lipids, and high blood pressure, reduces insulin sensitivity, and increases the risk of diabetes. A study published last year followed 29,206 healthy men without diabetes for 16 years and found that compared to men who ate three regular meals a day, men who skipped breakfast and only ate one or two meals a day had a 25% higher risk of developing diabetes. Even after eliminating other factors that could lead to diabetes and even the impact of weight changes, skipping breakfast still increased the risk of diabetes by 16%. This means that even if skipping breakfast doesn't cause weight gain, it can still make you more susceptible to diabetes. In contrast, snacking between meals can easily lead to obesity and thus increase the risk of diabetes; however, if weight does not increase, the risk of diabetes will not increase.
>A similar result was found in a 6-year follow-up study of 46,289 women. Compared to women who ate breakfast regularly, women who sometimes skipped breakfast had a 28% higher risk of diabetes. However, if the factor of weight gain is eliminated, the risk of diabetes for women who ate one or two meals a day only increased by 9% compared to those who ate three regular meals.Fact 2: Skipping breakfast can lead to weight gain
P>Another study that followed 3,598 people for 18 years found that people who ate breakfast less than three times a week had an average weight that was 1.9 kg higher than those who ate breakfast more than three times a week. Further analysis found that people who ate breakfast regularly had a 22% lower risk of abdominal obesity, a 20% lower risk of being overweight, a 19% lower risk of diabetes, an 18% lower risk of metabolic syndrome, and a 16% lower risk of high blood pressure.In short, these studies prove that people who skip breakfast are more likely to suffer from obesity, diabetes, and coronary heart disease. If they also love late-night snacks and junk food, the situation is even worse. Unfortunately, people who skip breakfast, due to a lack of energy and nutrients in their bodies, often tend to snack more and enjoy late-night meals.
Fact 3: Men who eat late-night snacks are prone to coronary heart disease
P>Another study published in 2013 surveyed 26,902 men and found that compared to men who ate breakfast regularly, men who skipped breakfast had a 27% higher risk of coronary heart disease. However, compared to eating breakfast, eating late-night snacks seems to be even worse. Compared to men who did not eat late-night snacks, men who did had a 55% higher risk of coronary heart disease! Analysis shows that this is because late-night snacks often lead to obesity, diabetes, high blood pressure, and high blood lipids.