Elections type breakfast is very important in influencing a person's body health. Choose the type of foods that are high in glycemic index (GI) is low at breakfast or as a snack.
No matter how busy you are, breakfast or breakfast provides many benefits for the body. Maybe not many people realize that in fact the breakfast is one of the secrets to staying healthy. Breakfast functions, including providing capital to you to move energy throughout the day. You will not feel sluggish or preoccupied by the hungry stomach.
However, to obtain an effective breakfast 3J moment to note the schedule, type, and amount. Schedule means breakfast is one meal in the morning is not to be missed, as important as lunch and dinner. Ideally, performed an hour after you wake up because at that time most conducive to the body's metabolism.
While the species is a variety of food will be consumed. A good diet must meet the concept of a balanced diet with carbohydrates, proteins, fats, vitamins, and minerals as needed somebody. While the number, refers to how much is spent on food at breakfast.
"The total intake of nutrients should be consumed every person is different depending on the physiological condition of the body and daily activities," said food technology and nutrition experts from the Institut Pertanian Bogor (IPB), Prof. Dr. Ir Made Astawan MS when exposure research on the Second Meal Effect on Kuningan Suites Jakarta, some time ago.
In his research, Made to discuss the influence of the type of food consumed at breakfast on the profiles of blood sugar after lunch. The research about this, until now, it has never been done in Indonesia. He included 20 respondents who followed his course for two months.
In the study period, each participant is given a different breakfast menu in turn. The first week, as many as 100 grams of brown bread. Then the second week provided a healthy snack bar-shaped fruit as much as 100 grams of soy. In the third week was not given any breakfast. In the afternoon, they were given a lunch menu, which is rice with a portion of 125 grams uduk.
As a result, when the respondents were not given breakfast, they tend to eat rice uduk portions more or to request additional food for the stomach feel full yet. Likewise, when eating brown bread, they eat in large quantities. While at breakfast by eating fruit soy bar, they have enough to eat in accordance with the specified portions.
This, he said, is related to levels of glycemic index (GI) which is contained in both types of food earlier. GI itself is the rate of rise of blood sugar on a scale of 0-100 after eating carbohydrate food. Known, easily digestible carbohydrates that produce high GI so that the blood glucose rise faster and higher. While carbohydrates are slowly digested to produce low GI so that the increase is slow and low blood glucose.
"Flour in bread chocolate contains high levels of GI so easily digested and quickly the body also lead to hunger. So, do not be surprised at lunch requires a large portion. In contrast, soy snacks such as fruit bars are low GI levels, can prevent us from eating to excess at lunch, so keep the stomach full, "said Made.
Made said, is not excessive when eating lunch, of course, affects the body so that to maintain weight and handy to prevent the onset of various degenerative diseases such as hypertension, atherosclerosis, coronary heart disease, stroke, diabetes, and others. In addition, foods with low GI levels are also good for diabetics who need to maintain stable blood sugar levels.
"This also applies to the types of snacks, not just breakfast. This type of low GI snacks to maintain the body still full, so his lunch will not be excessive, "he said.
According to Made, not all foods with high GI levels are not good. These foods should be consumed during fasting or after a heavy workout. Because at that moment, the body usually requires an increase stamina and energy more quickly.
Healthy cooking community founder Mom Can Cook, Rina Poerwadi said, the importance of implementing a healthy diet every day, one by familiarizing breakfast in the morning. If not, he said, the energy gain is reduced when the body will move in the daytime.
Apply a healthy diet, says Rina, it's not easy because so much activity that must dilakoni. Therefore, he states is fine if someone switched eat a snack or a snack when hunger comes. But certainly, should consider what type of snacks that will be consumed in order to maintain a healthy lifestyle every day.
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