Does skipping breakfast affect our health?
You must have seen the disadvantages of skipping breakfast in health articles. But at present, most of them are still inconclusive.
First of all, it is controversial that skipping breakfast leads to weight gain.
In fact, many observational studies show that people who skip breakfast usually have higher weight and waist circumference.
Our bodies secrete various hormones to control our appetite. Among them, the growth hormone in your stomach will be secreted in large quantities when you are empty, telling you that you are hungry. YY peptide (PYY) in the intestine will enhance satiety, and you are advised not to eat too much.
Compared with breakfast, within 4 hours after you skip breakfast, the level of brain-gut peptide will increase obviously, and the peptide YY will continue to decrease, which may mean that you will eat more in the next few meals.
However, some studies have found that although skipping breakfast will make people feel hungrier, it will not make them make energy compensation at lunch, but will cause at least 400 kilocalories difference because of missing a meal.
Moreover, strict randomized controlled trials also found that the causal relationship between skipping breakfast and obesity was not established.
The second misunderstanding about skipping breakfast is that you will get gallstones.
Human bile is secreted by the liver, stored and concentrated in the gallbladder. Food can stimulate gallbladder contraction, promote bile discharge into the intestine and help digestion.
When we are on an empty stomach for a long time, the movement of the gallbladder is reduced, which will lead to bile accumulation. Especially after fasting 15 hours, cholesterol, the main component of gallstones, reaches a peak, which is easy to precipitate and crystallize, which may theoretically increase the risk of gallstones.
However, it should be noted that the possible cause of gallstones is not skipping breakfast, but fasting. If you have dinner at 7 pm and breakfast before 10 the next day, it is really a good choice to break an empty stomach. But if you finish your dinner in the afternoon 12, it may not be so important whether you eat breakfast or not.
In fact, gender, obesity, age, diet, family history, etc. It is a clear risk factor for gallstones.
As far as food is concerned, gallstones are related to the intake of refined sugar and saturated fat. The data show that male patients with gallstones consume about 15 g of fat and 20 g of sugar on average every day than healthy people. In other words, when your breakfast is always high-oil and high-sugar foods such as fried dough sticks and fried cakes, the risk of gallstones may be greater.
The third argument about skipping breakfast is that it hurts the stomach.
You must be familiar with such news. But there is no evidence that skipping breakfast will lead to gastric cancer.
Theoretically, if you are a person who eats breakfast every day, your stomach will secrete gastric acid on time every morning. When you suddenly stop eating and your stomach acid is at a loss, you will "digest" the protective gastric mucosa and make your stomach uncomfortable.
But this is not so much a pot that doesn't eat breakfast as a disaster caused by irregular diet.
Actually, it was not uniform to eat breakfast before.
In ancient China, due to the habit of cooking at sunrise and resting at sunset, breakfast was once regarded as a "big food" to replenish energy.
In western countries, breakfast has long been neglected, but dinner is the most abundant. The phrase breakfast is the most important meal of the day did not appear in health magazines until 19 17. It is worth mentioning that the operator of this magazine is Kellogg, the founder of the instant cereal brand.
In order to promote ready-to-eat cereal, Kellogg and other businesses continue to market the importance of breakfast, gradually changing people's views on breakfast. Therefore, whether you want to eat breakfast really varies from time to time and from person to person.
For you, instead of worrying about whether to eat breakfast, it is better to pay more attention to regular eating habits when conditions permit.
Everyone has a "biological clock" in his body. The suprachiasmatic nucleus in the brain controls everything as the master clock, and each organ has its own clock. They can be used to regulate behavior and physiological activities to adapt to environmental changes.
When you eat irregularly, the peripheral clock affected by food signals will be out of alignment with the main clock, which is harmful to your health.
For example, you often eat supper two hours before going to bed, which will not only make you five times more likely to get fat than ordinary people, but also easily damage your glucose tolerance and increase the risk of diabetes.
Similarly, if you are always hungry and full, your energy intake will be unbalanced and your risk of metabolic syndrome will be higher.
Therefore, parents love to urge you to eat. They don't really take health articles as guidance, but hope that you can develop a fixed eating habit and have a healthy body.
You must have a lot of questions about health.
Soymilk, milk, goat milk, which is more nutritious and healthy for breakfast?
How many years have you cheated by drinking eight glasses of water a day?
What time do you sleep and stay up late every day?
What happened to those who drank coffee for a long time?
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[9] Life Times. (20 19). Protecting gallbladder begins with eating breakfast correctly.
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Stokes, Krawczyk, M., & Lamert, F. (20 1 1). Gallstones: environment, lifestyle and genes. Digestive diseases (Basel, Switzerland), 29(2),191–201.
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[16] paper. (2020). The History of Breakfast: When did breakfast become important?
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[20] Lopez-minguez, J., Gomez-Abelan, p .Garaulet, M. (20 19). Schedule of breakfast, lunch and dinner. Effects on obesity and metabolic risk. Nutrients,11(11), 2624.
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