Breakfast is the most important meal of the day. You should have breakfast every day, but how many people can do it? Nowadays, the fast-paced life in society seems to have no time for breakfast. According to incomplete statistics, 1/4 people often skip breakfast, and many people don't care about the consequences of skipping breakfast.
Breakfast is a part of daily diet, and eating breakfast every day is also a healthy lifestyle advocated by the World Health Organization (WHO). As the first meal of the day, breakfast is very important for dietary nutrition intake, health status and work or study efficiency. Breakfast takes the longest time from the last meal and consumes a lot of energy. If it is not supplemented in time, it will cause hunger, lead to decreased brain excitability, slow response and inattention, and affect work and study efficiency.
A large number of studies show that eating breakfast regularly is good for health. China's dietary guidelines also point out that a reasonable diet can reduce the risk of cardiovascular diseases, and eating breakfast regularly is also a part of a reasonable diet, so it is very important.
But many people don't pay attention to breakfast, probably because of time or habit. So, what serious adverse effects will skipping breakfast have on health?
1. Not good for the heart.
A study published in JAMA of Harvard University shows that men who skip breakfast are 27% more likely to suffer from heart disease than those who eat breakfast. Although the exact reason has not been found, the researchers believe that it may be related to factors such as stress, metabolic changes, blood sugar and weight.
Skipping breakfast will also increase the susceptibility to hypertension, which will lead to arterial occlusion. On the other hand, it will increase the risk of chronic cardiovascular diseases, including stroke.
Circulation, an authoritative cardiovascular magazine, takes people aged 45-82 as the research object, and the number of people surveyed is 25,902. 1992 conducted a self-voting on whether to eat breakfast, lunch, afternoon tea, dinner, snacks and other eating habits. After 16, there were 1527 cases of coronary heart disease and myocardial infarction. People who don't eat breakfast account for 13% of the total number, and those who eat breakfast account for 87%. Abandoning the factors of cardiovascular disease, the study found that people who skip breakfast have an increased risk of coronary heart disease 1.27 times than those who eat breakfast. In other words, people who skip breakfast are more likely to suffer from cardiovascular diseases.
Moreover, it is difficult to supplement the water and nutrition taken in at night with a makeshift breakfast, which will increase the blood viscosity and increase the possibility of stroke and myocardial infarction.
2. Increase the risk of developing type II diabetes.
Harvard University School of Public Health conducted a study on eating habits and health. * * * A study was conducted on 46,289 women for about six years. The results are surprising: the risk of type II diabetes in women who often skip breakfast is 54% higher than that in women who eat breakfast every day!
Skipping breakfast will obviously increase the risk of diabetes in the future. Even if you are lucky not to gain weight, the proportion of diabetes will increase by 2 1%. Skipping breakfast can lead to acute insulin resistance and free fatty acid levels. Moreover, skipping breakfast 1 day will cause this effect. Frequent skipping breakfast may lead to more serious metabolic disorders, such as chronic insulin resistance, and may even progress to type II diabetes.
In fact, skipping breakfast will interrupt calorie intake and may cause hypoglycemia; Because of the lack of calories to make up for lunch and dinner, it is easy to eat too much, which leads to an increase in blood sugar rebound and makes blood sugar fluctuate greatly, thus affecting insulin regulation throughout the day. In addition, some studies have found that it is difficult to supplement the nutrients lacking in breakfast by other means.
3. skipping breakfast will lead to obesity
If you skip breakfast to lose weight, it's time to reconsider. A study published in the British Journal of Nutrition 20 13 shows that people who skip breakfast are more likely to gain weight, which is completely contrary to the goal of losing weight. Skipping breakfast will increase the craving for high-sugar, high-fat and high-calorie foods.
Skipping breakfast and eating a lot in a short time will cause a lot of energy storage in the body, and because of a strong sense of hunger, you may overeat, eat whatever you see, or even overeat. The higher the degree of hunger, the more food you eat, and the more heat energy you can easily exceed the standard. Isn't obesity coming?
If you don't eat breakfast, you will get old quickly.
Some people skip breakfast because of losing weight, and some people ignore breakfast because they are in a hurry to go to work. But not eating breakfast for a long time will affect people's health and accelerate the aging of women's faces. According to the British "Beauty" magazine, a study by Polish beauty experts found that skipping breakfast, like smoking, drinking, staying up late and other bad habits, will also seriously affect women's beauty.
First of all, contrary to the original intention of "not eating breakfast to lose weight", lunch is often excessive, which is more likely to lead to obesity! On the contrary, people who have a good breakfast are more likely to lose weight!
Secondly, because there is no food and gastric acid in the stomach all morning, it stimulates the gastric mucosa, which may cause gastritis and gastric ulcer in the long run. In addition, excessive eating at noon will artificially increase the burden on digestive organs such as the stomach, resulting in different degrees of indigestion.
Third, anemia and malnutrition may take advantage of it. This is not only seriously harmful to health, but also easy to make women's skin color ugly, gray or sallow.
Finally, skipping breakfast may also accelerate aging. In view of fasting all morning, the human body can only use glycogen and protein stored in the body, which will lead to dry skin, wrinkles and spots over time, and quickly become old.
5. menstrual disorders
Maybe it's to lose weight, maybe it's because I've been in bed for too long and I don't have time to eat breakfast. However, not eating breakfast affects menstruation and easily leads to irregular menstruation. The survey found that a considerable proportion of people with irregular menstruation did not eat breakfast or simply treated it. Skipping breakfast is very harmful to the body, and it is easy to be weak, especially in winter, which will make the blood vessels in the pelvic cavity contract, lead to ovarian dysfunction, and also cause too little menstrual flow, irregular menstruation and even amenorrhea.
According to a survey published in Appetite magazine 20 10, female college students who often skip breakfast are more likely to have irregular menstruation. It also includes dysmenorrhea and irregular menstruation. Skipping breakfast will also have a negative impact on the development of teenagers. A study in Japan in 2009 analyzed the eating habits of 365,438+05 female college students, and found that female college students who skip breakfast are generally in poor health, with more dysmenorrhea and irregular menstruation.
6. Low body energy level
Skipping breakfast leads to insufficient energy supply in the morning, weakens the brain's anti-sensitivity, reduces work efficiency, and even leads to safety accidents. And because of the need of metabolism, the body has to decompose glycogen or fat in the liver and muscles to meet the needs of the body. Long-term skipping breakfast will lead to new low-level metabolism and ketone body production, which will lead to decreased immunity and various health abnormalities.
According to a British study from 65438 to 0999, skipping breakfast will have a negative impact on physical energy and mood. The research team divided 144 people into groups. The group is divided into three groups. The first group ate a healthy breakfast, the second group drank some drinks, and the third group ate nothing. Then monitor and observe for several hours. The results showed that the group that did not eat breakfast showed the worst memory ability and the highest degree of fatigue. Skipping breakfast will reduce the energy level of the body and have a negative impact on memory.
7. Cholecystitis/gallstones
Cholecystitis is closely related to skipping breakfast. If you don't eat breakfast, bile can't be excreted, and bile is stored in the gallbladder, which is easy to cause chemical inflammation of the gallbladder. Long-term chemical inflammation will stimulate bacterial infection and aggravate the occurrence of cholecystitis. At the same time, the long-term hunger of the stomach will increase the secretion of gastric acid, which will easily lead to gastritis and skip breakfast. At the same time, it can also make patients (standing) in a state of hypoglycemia, which will promote the secretion of kidney hormones and increase the decomposition of fat. Cholesterol, a component of bile, will accumulate in the gallbladder, which will lead to gallstones for a long time.
According to the research data of Cancer Research Institute of Britain, people who are overweight or obese have a higher risk of cancer, and frequent skipping breakfast is also a predisposing factor for gallbladder cancer and gastric cancer.
There is a news report: a vocational high school boy 19 years old in Ningbo has a long-term irregular life-playing until the early hours of the morning every day and not eating breakfast for nearly three years. Last year, he was diagnosed with advanced gastric cancer and became the youngest gastric cancer patient in Ningbo. Someone asked, "Is skipping breakfast so harmful?" Can skipping breakfast lead to gastric cancer? Of course, it can't be said that the occurrence of gastric cancer must be caused by skipping breakfast, but it must be related to skipping breakfast for a long time, or "skipping breakfast" is a promoting factor.
8. Affect cognitive function
Skipping breakfast has a great influence on students. Insufficient energy intake leads to the decline of brain activity, which leads to the decline of thinking response ability, learning ability and knowledge acceptance ability.
A survey conducted in Beijing, Changsha and Hangzhou shows that many students have long developed the eating habit of "sloppy breakfast, poor lunch and rich dinner". The survey was organized by the National Child Labor Committee and the China Student Nutrition Promotion Association.
The survey results show that 57. 1% of the respondents have breakfast every day, 65.438+04.7% have breakfast five or six times a week, 65.438+02.9% have breakfast three or four times a week, and 65.438+0/.6% have breakfast less than twice a week.
What city students feel when they skip breakfast in the morning is as follows: stomach growling, inattention, dizziness and palpitation.
A hearty breakfast can get better cognitive function. CDCP school health planning guide points out that skipping breakfast will have a negative impact on school-age children's problem-solving ability. Students who eat breakfast score higher on standardized tests. In another study, adolescents aged between 12 and 15 were divided into two groups. One group eats breakfast, and the other group doesn't. Then, in the visual cognitive test, the group that ate breakfast showed higher accuracy.
9. Hypoglycemia/bad mood and irritability
Skipping breakfast means fasting for nearly 12 hours, which will lead to a sharp drop in blood sugar level, and hypoglycemia will lead to the release of hormones to prevent hypoglycemia. In addition, blood pressure levels have increased. According to the National Institutes of Health, hypoglycemia can cause a series of symptoms, such as trembling, dizziness, weakness, headache, tingling and increased heart rate.
The drop in blood sugar will further worsen the mood and lead to irritability. Serotonin and dopamine produced in the brain can regulate mood, and food intake is related to the balance of neurotransmitters in the brain. Skipping breakfast will bring stress to the body, and stress will affect dopamine and serotonin levels.
Well, breakfast is too harmful. I'll keep my mouth shut as long as you have a good breakfast.
Breakfast should try to ensure the variety of food and reasonable nutrition.
First, have a big breakfast. Generally speaking, it is suggested that the energy provided by breakfast accounts for 25% ~ 30% of the total energy in the whole day to ensure the efficiency of work and study throughout the morning.
Second, have a good breakfast. Good here means that breakfast has better nutritional value and provides rich nutrition for human body. It is best to contain vegetables, fruits, whole grains, eggs and milk, so as to ensure a balanced nutrition. If you are used to eating soybean milk fritters every day, you may wish to add bananas or apples; It is more perfect to drink rice porridge and eat steamed bread every day, and add some vegetables and eggs.
For office workers or groups who can't cook breakfast, it is suggested that you can store some breakfast cereals, milk (yogurt), nuts, fruits and so on. Respond to emergencies at home or at work.
Eating a good breakfast will make you happy all day and promote your health!