Table of contents:
- Benefits of breakfast for the body
- Proper breakfast guide
- Abstinence at breakfast that should be avoided
- Don't overeat
- Don't eat the same thing
- Eat too late
One of the keys to building an energizing day is breakfast. Unfortunately, many people have the wrong perception about breakfast and even underestimate it. The Total Diet Survey (SDT) conducted by the Health Research and Development Agency found that among 25,000 children aged 6 to 12 years in 34 provinces, 47.7 percent of children had not met their minimum energy needs at breakfast. In fact, 66.8 percent of children eat breakfast with low nutritional quality, especially the intake of vitamins and minerals. So, what are the benefits of breakfast and what 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 meets about 15 to 30 percent of daily nutritional needs. In addition, breakfast also helps cultivate smart eating habits at lunch, snack and dinner. "
Skipping breakfast makes the body sluggish, lackluster, and difficult to concentrate, so that you end up being unproductive. In addition, did you know that skipping breakfast gives the body the opportunity to gain weight. Especially if you are on a diet program.
Why so? Because when breakfast is forgotten, the body is very hungry. Especially if your activities on that day are very dense and require extra energy. Then what almost certainly happens is that you eat wildly during the day with large portions and indiscriminate food sources.
If you get used to this every day, instead of being healthy, you may even gain weight to cause certain serious diseases.
Breakfast is like ammunition and fuel before starting your day. For this reason, it is important if you consume carbohydrates which do have a primary function as energy and food for the brain. Don't forget to include protein as an immune-building substance and provide a feeling of fullness until the next meal.
In addition, breakfast also helps you to control your blood sugar more stable throughout your day.
Proper breakfast guide
Met on the same occasion, Prof. Dr. Ir. Hardinsyah, a Nutritionist as well as the General Chairperson of PERGIZI PANGAN Indonesia, stated that the breakfast menu of most Indonesian people generally still does not fulfill the complete and balanced nutritional needs. This is because the pattern of breakfast consumption habits is still "he said". Namely, the assumption that breakfast is just to prop the stomach and prevent hunger rather than providing the body with a source of nutrients that can provide energy and a feeling of full longer so that the body is more ready to move.
He said that a healthy breakfast menu contains:
- Carbohydrate, preferably complex carbohydrates such as oatmeal, wheat, whole grains, and brown rice.
- Fat, namely unsaturated fats such as nuts.
- Protein, such as eggs and lean meat.
- Vitamins and minerals, which comes from fruit and vegetables.
- Fiber, which also comes from fruit and vegetables.
- Water.
All these nutrients must be fulfilled and available at breakfast. With adequate nutrition at breakfast, your stamina will be much fitter and your concentration will be maintained. That way, the day you live will be much more productive.
But keep in mind, even though the food you eat is nutritionally balanced, the portions still need to be considered. Prof. Dr. Ir. Hardinsyah said, ideally in one breakfast plate 4/5 servings need to be filled with complex carbohydrates, 1/4 portion by side dishes consisting of protein and minerals, while the other 1/2 portion consists of fruits and vegetables which are in charge of meeting the needs of vitamins and also mineral.
Abstinence at breakfast that should be avoided
In order for the benefits of breakfast to be maximized, avoid the following restrictions, such as:
Don't overeat
In order to get the benefits of breakfast, try not to overeat. Overeating can actually make you sluggish throughout the day due to an overworked digestive system.
Don't eat the same thing
Even though you have your favorite food at breakfast, you shouldn't eat the same thing. Eating the same menu every day raises the risk of the body being deficient in certain nutrients. The reason is, each food you eat has a different nutritional content. For that, varying the breakfast menu is an important thing to pay attention to.
Eat too late
Breakfast is a food that must be eaten in the morning before you start various activities. The point is, as a provision for energy. Therefore, don't let breakfast be too late. Try to eat breakfast approximately 30 minutes after waking up and no later than 10 in the morning so that the body has enough supplies to start the day.
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