Choosing breakfast with health in mind is something that everyone should understand. And skipping breakfast causes the body to receive insufficient energy and nutrients as the body needs. This is because the human stomach has a limited capacity for eating each time. This is especially true for school-age children, whose stomachs are smaller than adults’, while they need more energy and nutrients per unit of weight than adults. Since they are still growing, everyone needs to eat at least 3 meals.
However, principles, every meal is important. You should eat enough food at every meal to meet your body’s needs. Your body will then receive enough energy and nutrients. In children, it helps your body grow, but in adults, it helps repair worn-out parts of your body. Examples of important food groups that should be chosen for breakfast include:
Macronutrients include:
- Carbohydrates such as cereals, brown rice, whole grain bread, etc.
- Fats: Choose healthy fats, such as omega-3 fatty acids, which can reduce inflammation, aid in weight loss, boost immunity, and are good for your sex hormones, skin, hair, and brain. Omega-3 fatty acids are in fish, flax seeds, chia seeds, and walnuts.
- Protein from lean meat, eggs, beans, or protein from milk and low-fat dairy products such as skim milk, low-fat yogurt, or plant-based proteins such as soy milk, almond milk, oat milk.
Phytonutrients: Phytonutrients are biologically active chemicals only in plants and that give each type of fruit or vegetable its unique color, smell, or taste. In general, phytonutrients have the ability to resist or prevent certain diseases โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที. The mechanism of action may be to stimulate the enzymes in the body to work more efficiently or to inhibit the work of certain enzymes that cause disease in the body, especially having antioxidant properties as follows:
- Yellow/orange vegetables and fruits such as carrots and papaya provide beta-carotene, which increases the body’s natural immunity.
- Red fruits and vegetables, such as tomatoes, contain lycopene, which helps reduce the risk of heart disease and blood vessels.
- Dark green vegetables such as broccoli, kale and watercress provide isothiocyanates, which are antioxidants.
- White fruits and vegetables such as garlic and onions contain quercetin, which helps reduce platelet aggregation in arteries.
- Purple/blue fruits and vegetables, such as blueberries, contain anthocyanins that help blood vessels function normally.
Micronutrients: Minerals are substances that the body needs in small quantities, including vitamins to control chemical reactions in the body, to allow cells to grow and function normally, and minerals are important for the functioning of enzyme systems in metabolism, helping cells function, and being components of tissues and substances in the body, such as bones and hemoglobin in red blood cells.