How to Build a Better Breakfast
We've all heard that breakfast is the most important meal of the day, and that may actually be true. A study found that breakfast eaters were more likely to lose weight than those who didn't eat a morning meal. But it's not just when you eat; it's what you eat. These tips will help you really rise and shine:
⒈ Eat even if you're not hungry.
Although you might not feel like eating first thing in the morning, it's a good idea to get something into your system. Eating within 90 minutes of waking up will jump-start your metabolism (新陈代谢) and keep you from getting hungry later.
⒉ Be boring.
Changing what you eat is a good idea in theory, but if you are watching your weight, you might want to stick with the same old menu. People who allowed their breakfast calories to change have larger waists (腰围) and a higher incidence of metabolic syndrome (代谢综合征) than folks who keep their morning calorie intake constant, no matter how much they eat the rest of the day.
⒊ Add peanuts or peanut butter.
By eating peanuts or peanut butter, the carbohydrates(碳水化合物) are taken in more slowly and blood sugar does not rise as high. So they are less likely to snack later.
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There's an old saying that advises ''Eat breakfast like a king, lunch like a prince and dinner like a pauper." It's worth following. Those who eat a balanced 700-calorie breakfast over a 12-week period lower their blood sugar and blood pressure twice more than people who eat a 200-calorie meal. They also lose an average of 19. 2 pounds and have lower levels of ghrelin, the "hunger hormone (激素).
A. Go big.
B. Pile on the produce.
C. Other studies link skipping breakfast with a higher risk of developing high blood pressure, heart disease, and type 2 diabetes (糖尿病).
D. So it's worth making the effort to hold it steady.
E. It could set you up for overeating throughout the day.
F. Just a banana will do the trick.
G. Plus women feel fuller for up to 12 hours after eating the peanut butter or peanuts.
