Don't miss breakfast
Research from Harvard University shows that people who regularly skip breakfast are at higher risk of dysglycemia and lunch fatigue due to prolonged lack of energy. Skipping breakfast puts the body in a state of energy saving, leading to increased cravings and the choice of sugary, fat-rich foods, says Dr Sarah Adler, a nutritionist in the UK.
Don't eat breakfast too sweet
Many people have the habit of drinking milk tea, cakes or sugary coffee in the morning. Dr. Michael Roberts, an athlete nutritionist (USA), warns: "Smooth sugar causes a rapid increase in blood sugar and a sudden decrease, causing fatigue, dizziness and reduced concentration". Experts recommend choosing complex carbs such as oats, whole wheat bread and fresh fruit.
Don't eat too quickly
Eating quickly for 510 minutes causes the digestive system to not adapt, increasing the risk of bloating and indigestion. The Mayo Clinic recommends eating at least 1520 minutes at a time to give the body the right fullness signal. Chewing thoroughly also helps control weight better.
Don't choose fried, greasy foods
Fried foods in the morning, such as fried cakes, fried sausages, fried chicken, put the stomach overloaded. According to Australian nutritionist Jessica tourmer, high saturated fat in the morning slows digestion and can negatively affect blood lipids if maintained regularly.
For a healthy breakfast, experts recommend combining three main groups: protein (eggs, yogurt, beans), whole wheat starch and fiber from vegetables and fruits. A proper breakfast will help the body stay alert, stabilize energy and reduce the risk of long-term metabolic diseases.
