Increased Secretion
Digestive secretion plays an extremely beneficial role. It consists of natural antibodies that eliminate pathogens if they attack through the digestive tract. It is a mixture of digestive enzymes with extremely powerful breakdown activity for any food. Digestive secretion is also the environment for chemical reactions in the intestines.
The secretion organs have a characteristic that if they are not stimulated for a long time, secretion automatically decreases, reducing both the quantity and quality of secretion, both in terms of basal secretion and stimulated secretion.
Breakfast helps to break this cycle. After a good night's sleep, the body only has basal secretion. By reintroducing food through breakfast, you have stimulated secretion by introducing a large amount of food. They are then secreted abundantly as in the main meal.
Ulcer Prevention
The stomach has an extremely acidic environment for a type of digestive enzyme to work and inhibit all pathogens at the entrance. But it is also because of this point that the stomach is prone to ulcers due to acidity.
If you skip breakfast, there is only basal secretion in the stomach. Basal secretion is the type of secretion at night and when hungry, it is very rich in acid, low in organic matter, and low in protective mucous. So if you skip breakfast, you are very likely to have stomach ulcers.
But if you have breakfast, the food stimulates the secretion of mucus, acting as a natural protective barrier. If you have breakfast, the food stimulates stomach activity, flushing down the nightly acid into the intestines, reducing ulcers. And if you continue to have breakfast, the food will mix in the stomach, significantly reducing the acidity in the stomach, resulting in maximum ulcer protection.
Increased Concentration
Nerve cells only function when provided with adequate nutrition. There is no concept of trying to function when malnourished. Sugar is an important factor. But unfortunately, the amount of sugar in nerve cells is only enough for a 5-minute reserve, the rest must be taken from the blood.
Concentration decreases when hungry because: blood sugar decreases, reducing the supply of sugar to nerve cells, hunger stimulation will strongly stimulate the brain to seek food, hunger sensitizes abilities unrelated to concentration such as smelling, salivating, searching for food odors. Breakfast breaks this cycle. Concentration is maximally restored.
Muscle Health
Like nerve cells, muscle cells rely mainly on sugar for energy regeneration. If sugar is not adequately supplied, the ability to regenerate energy for muscle activity will decrease, and muscles will become extremely weak and tired.
After a long night's sleep, the amount of sugar in the blood to feed the muscles is not much. The sugar reserves in the muscles themselves for use are also not large. They can only help the muscles operate comfortably continuously for 1 hour. Beyond this time, the body will have to use sugar from the body's sugar, fat, and protein reserves. But this draining process is very slow and often in a saving state. So the muscles are very tired.
Breakfast helps break this cycle. Breakfast will provide blood sugar from the night, enriching blood sugar to prepare the muscles for activity. Breakfast activates the circulatory system, opening up small capillaries in the muscles, helping to enhance nourishment. Breakfast provides many nutrients, which play a significant role in coordinating metabolism and nervous system activity in muscles. So the muscles are always healthy.
Reduced Toxicity
One of the effective detoxification mechanisms is defecation. Defecation will excrete waste, metabolized toxins, endogenous gas in the intestines, and pathogens in feces. But we can only do this if we defecate. Without defecation, the feces remain in the intestines and there will be a reverse permeation process in the old intestines.
When eating breakfast, food fills the intestines. It stimulates intestinal peristalsis, just about 30 minutes after breakfast, this stimulation will spread to the old intestines, stimulating contractions to excrete feces.
Organ Activation
When you have breakfast, food enters the digestive system fully. As a result, the volume of the digestive tract increases, and the sympathetic parasympathetic nerve endings located in the intestinal wall are activated (due to contact with food), increasing the activity of this system. Not only does the digestive system benefit, but other organs such as the kidneys, liver, bile, heart, and lungs also benefit. They all increase activity after breakfast, making them healthier.
Circulation
The ability to regulate the peripheral circulatory system is very important. They help regulate blood pressure for the body. They also help re-operate the sweat secretion system. They enhance metabolism in the skin system, making the skin smooth and beautiful. Breakfast can stimulate circulation.
When you have breakfast, the circulatory system is activated. Whether hot or cold breakfast, just about 5 - 10 minutes after eating, you will feel your heart beating faster, your body warmer, and sweat covering your skin. It's the regulating effect of breakfast circulation. You feel hot because blood is enhanced to the skin. You feel refreshed because blood circulates throughout the body, and blood pressure is very stable.
Kidney Health
The kidney is an organ that helps excrete urine. Urine is produced by the kidneys. To have healthy kidneys, you need enough blood for the kidneys to work. We are often advised to drink enough water, but not many people do this.
After the night, some water has evaporated, and urine has been produced. The body's fluid volume is relatively low if you do not supplement water in time until mid-morning. If you skip breakfast, you won't naturally drink water. Because you won't remember to drink water, besides, not eating but only drinking makes you feel empty, it's strange.
But if you have breakfast, even if you don't consciously drink water, you still need to rinse your mouth after eating. Provide about 100ml. If you have breakfast, even if you don't drink water, you have used the broth in the food. Provide about 50 - 70ml of water. If you have breakfast, even if you don't drink water, there is water in the food such as noodles, vegetables, rice. You will have water. If you have breakfast, you will drink milk. You get an additional 200ml of water.
People often find that if someone has breakfast, they will naturally rinse their mouths with a glass of clean water afterward. So the body naturally has enough water. Good for the kidneys.
Bone Health
Bones are mainly structured from calcium. Rich in calcium, enough vitamin D, the bones will be healthy.
If you skip breakfast, the calcium level will temporarily drop. To maintain enough calcium levels in the blood, a very natural reaction is to mobilize calcium from the bones back into the blood. Obviously, this is harmful, with dual negative effects on bones: reducing calcium intake and increasing intestinal reabsorption from bones.
Breakfast will balance everything. If you have breakfast, you will provide timely vitamin D to the blood. Vitamin D helps increase calcium absorption from the intestine and increase calcium absorption into bones. If you have breakfast, you will provide a considerable amount of calcium (300 - 400mg, equivalent to 1/3 of daily needs.
Calcium present in the blood in sufficient amounts will no longer trigger the reverse mobilization from the bones. Therefore, breakfast has a beneficial impact, both balancing calcium levels in the blood and enhancing calcium absorption into the bones. Bones become very sturdy.
Heart Protection
Breakfast promotes circulation, enhancing heart activity. Breakfast counteracts the metabolism of fats for energy instead of sugar metabolism. Breakfast has the effect of reducing the accumulation of bad cholesterol levels in the body and resisting insulin resistance. These indirect effects help maintain a healthy heart.
You should have breakfast according to the following recommendations:
- Eat from 6 am to 8 am. If you eat too late after 8 am, the protective effect of breakfast will no longer be present.
- Consume enough calories, ranging from 400 to 500 kcal (1 bowl of pho + 1 glass of milk). If you eat less, the nutritional effects will not be obtained.
- Drink enough water (at least 200ml). If you don't have enough water, you need to drink more.
- Consume a portion of vegetables. If there are no vegetables, opt for fiber-rich foods.
- Drink a glass of milk, at least 150 - 200ml.