How many calories should we be in the morning?
Before going to see that How many calories should you get from breakfast? You need to know how many calories you should be consuming each day. Because each body needs different energy or calorie intake. It depends on many factors, such as the basal metabolic rate (BMR), weight, height, age, daily activity. On average Men need 1,800-2,500 kilocalories of calories per day for energy, and women need 1,500-2,000 kilocalories per day, but if you are on a weight loss phase. Or gain weight It may require less or more energy than the average.
Most people share the calorie intake equally. Together to make it easy to remember But experts say Getting more calories or calories from breakfast than other meals is more beneficial for your body. With several research studies found that Those who focus on eating a large breakfast Your body can burn calories twice as much as a person who focussed on dinner. Also less hungry And the amount of sugar in the blood and insulin (Insulin) is in good levels all day.
In addition, the intake of calories from breakfast more than other meals. Also stimulates the brain Helps to regulate emotions Stimulates energy metabolism And helps to have energy for activities throughout the day as well
Therefore, we cannot determine for sure that How Much Calories Should You Get From Breakfast? Because the amount of calories required varies from person to person. If you are not sure I should get the number of calories each day or each meal. Should consult a doctor Or nutritionist To get the answer that best suits you.
The nutrients you should get for breakfast
protein
If you have hunger problems late Or have to find a snack to eat before lunch on a regular basis That might be because you're consuming too little protein at breakfast. Protein is one of the essential nutrients that you should get enough in the morning. Because protein can help reduce appetite during the day One study published in the European Journal of Clinical Nutrition states that eating a high-protein breakfast helps your body release less of a substance called ghrelin, or the hunger hormone, than eating a high-carb breakfast. As a result, we do not feel hungry often during the day.
Complex carbohydrates
Breakfast should contain carbohydrates. Because it is a nutrient that provides high energy Instead, you should choose complex carbohydrates such as brown rice, brown rice, oats, whole wheat bread, nuts, whole grains, sweet potatoes, and pumpkin, as they contain other nutrients, especially fiber or fiber. That helps prevent high blood sugar levels or drastically reduce. Until it makes you feel hungry despite Recently ate food. In addition, fiber is good for the digestive system and intestines. Makes you
superslot easier to have a bowel movement When the body has driven waste out every day Your overall health will also improve.
Good fats
Many people might think that Fat is the body destroying health. But this statement is not one hundred percent true. Because if it's good fats Also known as High Density Lipoprotein (HDL) fats such as omega-3 fatty acids (Omega 3) when consumed in appropriate amounts. It will have better health benefits than negative effects, such as reducing the risk of developing chronic diseases such as heart disease or other diseases that are caused by fat in the blood. You can get healthy fats from avocados, onions, eggs, cheese, high-fat fish (such as salmon, sardines, tuna), almonds, cashews, olive oil, coconut oil, etc.
