The Importance of Breakfast in Human Nutrition
Breakfast is the first meal consumed at the beginning of the day after a hunger that lasts 10-12 hours. During this 10-12 hour period, the energy and nutrients needed are met from the body stores.
Breakfast is the first meal consumed at the beginning of the day after a hunger that lasts 10-12 hours. During this 10-12 hour period, the energy and nutrients needed are met from the body stores. If the breakfast meal is skipped, weakness , weakness , headache , attention and perception problems may occur during the day.
The breakfast meal is the first energy source for the body and is important for both cognitive and physical performance . The only energy source the brain uses is glucose . In children, the working speed of the brain is 1.5 times faster than in adults, and because the brain works more, more glucose is needed. The rate of glucose utilization in the brain decreases after the age of 10 and decreases to the level of adults at the age of 16-18. Therefore breakfast in children is of great importance. An adequate and healthy breakfast meal increases the ability to solve mathematical problems , provides a better understanding during reading and listening , improves memory, provides concentration in lessons . An adequate, balanced breakfast , which is regularly made, provides a significant portion of the energy and nutrients required. Children and adolescents who do not have regular breakfast consume higher energy and fat-containing foods at other meals. An adequate and balanced breakfast regulates the secretion of some hormones that balance blood sugar and provide satiety after meals.
Body mass index was lower in adults who had adequate and balanced breakfast regularly. In studies conducted on people over the age of 45, there was an increase in cognitive functions such as milk and dairy products , cereal , vegetables , fruit consumption and verbal skills at breakfast . Especially in people over 60 years of age, it is important to meet the requirements of group B vitamins , folic acid and calcium . Regular breakfast is of great importance in meeting this requirement.
How should an adequate and balanced breakfast be?
Adequate and balanced breakfast must meet 1/4 or 1/5 of daily energy requirement . Daily energy requirements differ according to gender and age groups. A person with a daily energy requirement of 2000 kcal should receive between 400 and 500 kcal for breakfast.
What foods should be included in breakfast?
Breakfast should include foods from the milk group , meat group , fruit and vegetable group and cereal group . Milk group foods ( cheese , milk , yogurt ) are rich in nutrients such as protein , calcium , phosphorus , riboflavin . Eggs from the meat group can be included for breakfast. Whole grain foods from cereals should be included. Whole grains provide group B vitamins and dietary fiber. Vegetables and fruits contain vitamin C and bioactive components that positively affect health.
How much should these foods be consumed?
Children aged 7-9 years; 1 cup milk or 60 g white cheese , 2 thin slices of bread (50 g), cold cuts vegetables, 150 g fruit or 1 cup of freshly squeezed juice can consume. Apart from these, olives , honey and jam can take place.
Children between the ages of 10-18; 1 cup milk or 60 g feta cheese, 1 egg or 30 g oilseed ( almond , walnut , hazelnut , peanut etc), 4-5 thin slices of bread (100-125 g), cold cut vegetables, 150 g fruit or 1 tea cup can consume freshly squeezed juice. Apart from these, olives, honey and jam can take place.
Adults aged 19-65: 1 cup milk or 60 g white cheese, 1 egg or 30 g oilseed ( almond , walnut , hazelnut , peanut etc), 3-4 thin slices of bread (75-100 g), cold cut vegetables, You can consume 150 g of fruit or 1 cup of freshly squeezed juice. Apart from these, olives, honey and jam can take place.
65 years old: 1 cup milk or 60 g feta cheese, 1 egg or 30 g oilseed (almond, walnut, hazelnut, peanut etc), 2 thin slices of bread (50 g), cold cut vegetables, 150 g fruit or 1 tea cup can consume freshly squeezed juice. Apart from these, olives, honey and jam can take place.
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