Breakfast or breakfast is a condition to consume a main course in the morning. Breakfast time starts from 06.00 am until 10.00 am. It is recommended to eat a light meal for digestion, so it is advisable to eat foods that have high kadarserat with adequate protein but with low fat content.
Benefits Breakfast
It is advisable to always take a daily breakfast. Because there are various benefits of breakfast for our health.
Helps protect the body from disease
According to one study, bad cholesterol (LDL) levels in healthy women who did not eat breakfast for two weeks were expected to increase, compared to women who ate a bowl of whole-grain cereals rich in fiber with milk. Fiber will bind to cholesterol and more quickly discharged out of the body before it reaches the artery. In fact, according to research, a high intake of fiber is thought to reduce the risk of heart disease by 50 percent and help remove excess estrogen. Because high estrogen levels can increase the risk of breast cancer.
Improves brainpower
According to one study, students who had an average breakfast were thought to have higher scores on the recall test. When waking up, most of the energy (in the form of glucose and glycogen) has been used up for activity on yesterday. Though glucose is the only fuel used by the brain. Without glucose, you will feel tired and difficult to concentrate.
Helps to lose weight
When there is no food in the body, calories are burned slowly to save energy. Breakfast as an early trigger of the metabolic process, and this means burning calories more efficiently during the entire day. It is advisable not to consume simple carbohydrates because it can make blood sugar jump and fall quickly. You will feel hungry again at 11 noon and the desire to snack.
Therefore, it is recommended to eat complex carbohydrates such as oatmeal or bread from whole grains that are high in fiber and low in sugar. Because it is slowly digested by the body, it provides stable energy that keeps you feeling full and minimizes the desire to snack.
Nourish the body needs
No breakfast makes a daily dose of vitamins and nutrients difficult to obtain the body. Breakfast is the healthiest food and people who are used to breakfast tend to have an overall healthy diet.
Breakfast menu also should not be haphazard. A healthy breakfast is recommended to contain whole grains (whole grain cereals), protein (peanut butter, lean meats, chicken, fish, boiled eggs), cheese or low-fat milk, and fruits and vegetables. The combination of complex carbohydrates, fiber, protein, and a little fat is beneficial to health and keep you full for hours.
According to the Ministry of Health of the Republic of Indonesia, examples of healthy breakfast menu for school children aged 6-12 years, among others:
A tray of bread + beef egg + vegetables + milk
Fried rice + omelet + vegetables
Chicken porridge + banana
Lontong vegetable + egg + fruit
Nasi uduk + fried chicken + fruit
Fried noodles + eggs + fruit
With so many benefits of breakfast that you can get, avoid spending the morning without eating nutritious food to start your day.