一定要吃早飯
The Importance of Eating Breakfast
早飯是一日三餐中與新陳代謝及減肥關係最為密切的一餐。多項研究表明，吃早飯者比不吃早飯者更容易減肥。由於人在睡眠時，新陳代謝率很低，只有到再吃飯時才能恢復上升。所以，如果忽略早餐，身體在午飯之前不可能同往常一樣燃燒脂肪。這就是為什麼說早餐時攝入含300-400千卡熱量的飲食不失為明智之舉的原因，因為早餐是新陳代謝的啟動器。
澳大利亞大學的研究人員將高脂早餐與高纖維碳水化合物早餐的效果進行比較後發現，凡是食用高脂餐的人，飯後饑餓的時間更快。肌體消化與吸收高纖維碳水化合物飲食的時間要比脂肪類食物長，這樣才不會引起血糖水準有大的波動，從而饑餓感到來的時間會更長。因此，早飯應包含大量的高纖維碳水化合物。
Breakfast is the meal most closely linked to metabolism and weight management among the three daily meals.
Multiple studies have shown that people who eat breakfast find it easier to lose weight compared to those who skip it.
During sleep, the body’s metabolic rate drops significantly, and it can only begin to rise again after food intake.
Therefore, if breakfast is skipped, the body cannot burn fat efficiently before lunchtime, as it normally would.
This is why consuming a breakfast that provides around 300–400 kilocalories is considered a wise choice — because breakfast acts as the kickstarter of metabolism.
Researchers at an Australian university compared the effects of a high-fat breakfast and a high-fiber, carbohydrate-rich breakfast.
They found that individuals who consumed high-fat meals experienced hunger much sooner afterward.
In contrast, digesting and absorbing high-fiber carbohydrate meals takes longer than digesting fats, leading to a more stable blood sugar level and delaying the onset of hunger.
Thus, breakfast should include a large amount of high-fiber carbohydrates to maintain satiety and support better metabolic health.