One of the keys to building a day full of energy is breakfast. Unfortunately, many people who are wrong about breakfast even underestimate it. The Total Diet (SDT) survey conducted by the Health Research and Development Agency found that 25,000 children aged 6 to 12 years in 34 provinces found 47.7 percent of children had not met the minimum energy needs at breakfast. In fact, 66.8 percent of children eat breakfast with low nutritional quality, especially vitamin and mineral intake. So, what are the benefits of breakfast and how is the right breakfast guide?
Benefits of breakfast for the body
Breakfast is one of the important activities to start the day so that the body can function properly. According to Jansen Ongko, M.Sc, RD, a fitness nutrition practitioner, at the Nestle NESTUM product launch event in Jakarta (5/9), stated “Breakfast fulfills about 15 to 30 percent of daily nutritional needs. In addition, breakfast also helps encourage eating habits the smart ones at lunch, snacks and dinner. ”
Skipping breakfast makes the body lethargic, uninspired, and hard to concentrate, until finally you are not productive. In addition, do you know that skipping breakfast is the same as giving your body a chance to gain weight. Especially if you are on a diet program.
Why is that? Because when breakfast is forgotten, the body is very hungry. Especially if your activity on that day is very dense and requires extra energy. So what almost certainly happens is that you eat panic during the day with large portions and indiscriminate food sources.
If you make it a habit every day, instead of being healthy, you can even gain weight to cause certain serious illnesses.
Breakfast is like ammunition and fuel before starting your day. For that, it is important if you consume carbohydrates that do have the main function as energy and food for the brain. Don’t forget to include protein as a body builder and give a feeling of fullness until the next meal.
In addition, breakfast also helps you control your blood sugar more stable during your day of activity.
The right breakfast guide
Healthy breakfast menu is one that contains:
- Carbohydrates, preferably complex carbohydrates such as oatmeal, wheat, grains, and brown rice.
- Fats, which are unsaturated fats like nuts.
- Protein, like eggs and lean meat.
- Vitamins and minerals, which come from fruits and vegetables.
- Fiber, which also comes from fruits and vegetables.
All of these nutrients must be met and available at breakfast. With enough nutrition at breakfast, your stamina will be far more fit and concentration will be maintained. That way, your day of life is far more productive.
But keep in mind, even though the food you eat is nutritionally balanced, the portions still need attention. Ideally on a 4/5 portion breakfast plate needs to be filled with complex carbohydrates, 1/4 portion of side dishes consisting of protein and minerals, while 1/2 other portion consists of fruits and vegetables which are responsible for meeting the needs of vitamins and minerals.
Abstinence at breakfast should be avoided
In order for the benefits of breakfast to be maximized, avoid the following restrictions such as:
Don’t eat too much
To get the benefits of breakfast, try not to overeat. Overeating can actually make you listless throughout the day because the digestive system works too hard.
Don’t eat it
Favorite food at breakfast, you cannot eat it. Eating the same menu every day increases the body’s risk of lacking certain nutrients. The reason is, every food you eat has a different nutritional content. For that, varying the breakfast menu is an important thing that needs attention.
Breakfast is food that must be eaten in the morning before you start various activities. In essence, as a provision of energy. Therefore, don’t let breakfast be late. Try to have breakfast for about 30 minutes after waking up and not more than 10 hours in the morning so that the body has enough supplies to drink it.