Benefits of Breakfast for Healthy

Breakfast brings a variety of health benefits. Even so, don’t just be full. Make sure the breakfast you consume contains a variety of important nutrients your body needs.

If the body feels weak and the mood is not well controlled in the morning, try to remember again, you have breakfast or not. The benefits of breakfast for health cannot be underestimated. In addition, breakfast can also affect various important aspects of starting your day, before going into activities.

Benefits of Breakfast which Dear Missed

For those of you who often skip breakfast, start changing these habits, because there are many benefits of breakfast for health. Among others are:

1. Meet daily nutritional needs

The body’s daily nutritional needs for vitamins and minerals cannot be fulfilled properly if you miss breakfast. Research reveals that people who are accustomed to breakfast are more fulfilled with their nutritional needs, including fiber, vitamins A, B, C, and calcium which are important for the body.

2. Improve body metabolism

During sleep, your body’s metabolism tends to slow down. With breakfast, the body’s metabolism can be increased again. The body’s metabolism plays a role in transforming food and drinks into energy needed in various bodily functions.

3. Affects mood

Breakfast also affects the mood. People who skip breakfast tend to have a bad mood, making them more irritable and stressed. So, start your day with breakfast so that your mood is better and ready to do various activities.

4. Increase focus and productivity

Breakfast can make you more focused and productive doing office work. If you skip breakfast, you will feel hungry. Of course this can interfere with concentration. Instead of thinking about work, you only think of what food you want to eat.

5. Helps to lose weight

One of the benefits of breakfast that can also not be underestimated is that it helps you lose weight. After breakfast, the desire to eat unhealthy foods, such as donuts or fatty foods, will decrease. You don’t even feel hungry during the day, so the desire to consume excess food at lunchtime can also be reduced.

6. Reducing the risk of heart disease and diabetes

A healthy breakfast can help reduce levels of bad cholesterol (LDL) in the body. In addition, a study revealed that people who do not eat breakfast have a higher risk of heart disease and type 2 diabetes.

Healthy and Quickly Made Breakfast Menu

For those of you who are reluctant to bother, juice or smoothies can be an option. However, you still need to consider consumption of solid food as a breakfast menu, because it tends to be more filling. When you chew, your body releases full hormones into the intestines, so you can feel fuller.

If you feel you don’t have enough time in the morning to make a healthy breakfast, don’t worry, there are several solid food choices that are easy to make. The following includes:

Cereal porridge

There is a wide choice of cereal porridge that can be used as a breakfast menu. Pay attention to the content in it so that the benefits of breakfast can be obtained. Seral which contains whole wheat, rice and corn can be an option. The combination of these three foods can meet the needs of fiber, carbohydrates, protein, vitamin B, vitamin C, iron, thiamine, magnesium, and various other vitamins and minerals that the body needs. Vitamin and mineral needs that are well fulfilled can support the work of the brain and increase endurance.

Egg

Eggs can be one of the easy and fast breakfast menus to make. Eggs contain various kinds of nutrients the body needs, ranging from protein, amino acids, vitamin D, iron, to various minerals.

Fruit

If you are in a hurry, various types of fruit can be used as a breakfast menu. Fruit is a food that is easy to digest and contains various important nutrients. Fruits that can be a healthy and filling breakfast menu include bananas, avocados, apples, and papaya. Other fruits that can also be used as a breakfast menu because they can increase endurance are oranges, kiwi, and strawberries.

There is no reason to skip breakfast, because there are actually a wide selection of nutritious foods that are easy to make. So, start your day with breakfast so you can undergo activities with optimal physical condition and enthusiasm.

Tips: Healthy Life that Is Easy to Do

Healthy is expensive. This saying is true, because when you get sick, let alone a dangerous one, many people have to spend a lot of money to get back healthy. In fact, many diseases can be prevented only by applying clean and healthy living habits, without the need for expensive expenses.

Living a healthy life is not difficult and does not need to spend a lot of money. The key to success in living a healthy life lies in consistency and commitment to live better. Start healthy living habits by doing the following tips on healthy living.

Washing hands

Washing your hands properly is the most effective way to prevent the spread of germs. Wash hands with running clean water, and always use soap, because water is not enough. Washing hands with soap is proven to be effective in reducing the number of bacteria in the hand by up to 82%.

Remind your child to always wash their hands after using the toilet, after doing activities outside the home, after holding a pet, and before eating. Give understanding to him that hands that look clean are not necessarily free from germs, because germs are not visible to the eye.

If water and soap are difficult to find, you can use a hand sanitizer that contains at least 60% alcohol. Studies show that hand sanitizer products with an alcohol content of 60-95% are more effective at killing germs than products with lower alcohol levels or no alcohol at all. But keep in mind, hand sanitizers cannot kill germs as effectively as washing hands with soap.

Maintain Food Cleanliness

Contaminated food can be a major cause of disease transmission. To prevent contamination, you must treat food properly. How:

  • Wash hands with soap and running water, before cooking or preparing food.
  • Wash food ingredients with running water until clean, before cooking or consumption.
  • Do not store food too long in the refrigerator or storage cabinet.
  • Keep foods that will be eaten raw, such as vegetables for salads, from raw meat.
  • This is so that the raw meat germs do not move to the food ingredients.
  • Use a serving hood to protect food from flies or mice.

Eating Healthy Foods

Forget fried foods, fries, processed foods, or fast food that is commonly consumed. To maintain a healthy body, you must pay attention to your food intake. Healthy and nutritious balanced foods are very important for the body, especially in children who are still in their infancy.

Get used to eating with a diverse menu and certainly meet your daily nutritional needs. Every day, the body needs 2-3 servings of vegetable protein, 2-3 servings of animal protein, 3-8 servings of staple foods such as rice, potatoes or wheat, 3-5 servings of vegetables, and 3-5 servings of fruit.

In addition, you also need to limit your intake of sugar and salt. Excess sugar can increase the risk of diabetes and obesity. While excess salt will increase the risk of high blood pressure.

Sufficient Water Needs

The next healthy life tips are to drink enough water, which is at least 2 liters (about 8 glasses) per day. The benefit of adequate water intake is that the body becomes fresh, the brain functions better, and avoids headaches, constipation, and kidney stones.
Regular exercise

Many people are lazy to move because they think exercise is tiring and boring. To work around this, make sports a fun activity. For example, if you do not like to sweat, choose swimming. If you don’t like strenuous exercise, choose yoga.
Inviting children to play baseball, ball, or badminton can also make sports activities fun, while teaching children about the importance of exercising. It is recommended to exercise at least twice a week, with a minimum duration of 30 minutes a day.

Avoid cigarette smoke exposure

Cigarette smoke is very dangerous for active smokers and passive smokers. Cigarette smoke contains dozens of types of chemicals that are at risk of causing cancer. Besides cancer, exposure to cigarette smoke also increases the risk of miscarriage, heart disease, lung disease, and respiratory problems.
For women who have a smoker partner, you and your children are also at risk of experiencing the same disease. This is because particles from cigarette smoke can settle on the surface of clothing or objects that are in the room where they smoke, even last long after the smoke is gone. Some studies show that these particles can last for months. If you want to live healthy, free your home and family from cigarette smoke.

Enough rest

Besides causing drowsiness, lack of sleep will affect emotional conditions and cognitive abilities, because the brain cannot function properly. Lack of sleep can also increase the risk of obesity and various diseases, such as diabetes and heart disease. Try to sleep 7-9 hours a day to avoid these risks.

Last but not least is to maintain environmental cleanliness in order to be free from disease. Various tips on healthy living above will not bring maximum benefits if the environment where you live is dirty and many germs.

Start applying a healthy lifestyle in your family, but of course you have to start with yourself first. Healthy living habits that you live can motivate others around you. Vice versa, associating with people who live a healthy lifestyle can further motivate you to do the same.