What is the best time to eat breakfast? No later than this time, many people fail to reach it...

When is breakfast considered breakfast?

This question is difficult to answer.

Some people eat before dawn.

Some people eat breakfast like an appetizer for lunch.

Maybe many people think

Just eat it in the morning.

It doesn't matter what time you eat.

However, this is not the case

This year, someone discovered the golden time for breakfast

Come and see if you have done it

Experts have really studied it and the answer is before 8 am.

If you really can't get up, be tolerant and wait until after 8 o'clock. If you wait any later, it will be a bit unfair to your body.

There must be a reason for this time:

In June this year, a survey of more than 100,000 people published in the journal International Epidemiology showed that people who eat breakfast before 8 a.m. have a 59% lower chance of developing type 2 diabetes than those who eat breakfast after 9 a.m.

This also makes sense biologically. Eating breakfast too late and fasting for too long can easily affect the body's normal regulation of blood sugar and blood lipids, worsening the insulin response and making it more susceptible to diabetes.

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In addition, the study also found that dinner time is also related to diabetes, and eating dinner too late can also increase the risk of the disease.

So, you can refer to the two meal times recommended by this study: breakfast before 8 o'clock and dinner before 7 o'clock.

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If conditions permit, you can also try to eat small meals frequently every day. This study also found that while ensuring that the total daily calorie intake remains unchanged, the number of meals per day is negatively correlated with the incidence of diabetes.

May cause digestive system disorders

Everyone should have had the personal experience that after eating a meal, you will feel hungry within five or six hours at most. This is because the food will be digested in the stomach and emptied into the intestines within six hours at most.

After a night of digestion, the empty stomach state in the morning has actually lasted for a long time. If you don’t eat breakfast, stomach acid and various digestive enzymes will "protest" and put pressure on the gastric mucosa. In the long run, it will affect the secretory function of the gastrointestinal tract and cause diseases such as gastric ulcers.

Many people suffer from acid reflux and indigestion, which may be related to irregular breakfast.

Increased risk of bad breath

When you wake up in the morning, your mouth usually has a particularly sour taste. Although brushing your teeth can help you clean it properly, it still lacks a very important link - saliva.

The occurrence of bad breath is related to volatile sulfides. These sulfides come from various bacteria and microorganisms in the mouth, and saliva can play a good cleansing role against them.

Eating breakfast can promote saliva secretion and alleviate the symptoms of bad breath.

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May affect kidney function

Proteinuria is an important indicator of kidney health. If proteinuria occurs, it may mean that there is a problem with your kidney function.

For patients with chronic kidney disease, proteinuria is also a very important basis for assessing the condition.

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A follow-up survey showed that people who skip breakfast and eat dinner too late have a significantly increased chance of developing proteinuria.

Easy to gain weight

Why is it easy to gain weight if you skip breakfast? Because skipping breakfast will not make you lose weight, but after a long period of hunger, the human body will increase its desire to eat at noon, making it easier to eat more and overeat.

Eating more of these parts makes it easier for people to gain weight.

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Nowadays, many people are very resistant to foods containing carbohydrates in order to maintain their weight, but in fact, it is better to eat some carbohydrates for breakfast.

Carbohydrates are an important source of energy for the human body. A moderate amount of carbohydrates in breakfast can maintain the brain's thinking ability and muscle activity, allowing you to have more energy to work and study during the day.

In addition, after being hungry for a night, the body urgently needs energy, and consuming carbohydrates is the easiest and fastest way to replenish energy.

So you still have to eat carbohydrates for breakfast, and of course, other nutrients are also important.

For breakfast, try to choose high-quality carbohydrates and protein. For carbohydrates, you can choose oats, corn, whole wheat bread, etc. For protein, of course, eggs and milk are the first choice.

Eating breakfast is not difficult

Just need to squeeze out a little time

Have a light meal

It can keep you fully charged for a day

It can also reduce the chances of getting various diseases

Why not?

I hope everyone can have a good breakfast

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] Associations of meal timing, number of eating occasions and night-time fasting duration with incidence of type 2 diabetes in the NutriNet-Santé cohort. International Journal of Epidemiology. https://doi.org/10.1093/ije/dyad081

[2]Sabrina Strang et al. Impact of nutrition on social decision making, Proceedings of the National Academy of Sciences (2017). DOI: 10.1073/pnas.1620245114

[3] Skipping breakfast affects gene expression and makes you fat[J]. Journal of Chinese Institute of Food Science and Technology, 2017, 17(12):128.