The proverb "breakfast like a king" is not wrong.Scientists have proven that the beginning of the day with a nutritious meal not only provides the necessary energy for the body but also plays an important role in weight control.
Research published on Cell Metabolism shows that breakfast not only provides energy for the body but also has a positive impact on the process of weight loss.By regulating hormones, breakfast helps us control cravings better, thereby easily maintaining a healthy diet and effective weight loss.It can be said that breakfast is one of the important factors that help us achieve long -term and safe weight loss goals.
Not only the amount of food, but the time of breakfast also plays an important role in maintaining health.A large -scale study with more than 100,000 people published in the magazineInternational Journal of EpidemiologyIt has shown that, compared to those who have breakfast before 8 am, people who have breakfast after 9 hours are at risk of type 2 diabetes up to 59%higher!
This shows that adjusting breakfast time can help us effectively prevent this disease
The time of eating and drinking greatly affects health
According to 2019 statistics, the world has 463 million people with diabetes, which is expected to double by 2045. However, most cases of type 2 diabetes can be prevented and controlled, because the disease is mainly associated with adjustable factors such as unhealthy diet, lack of exercise, smoking, and especially the time of eating.
Eating time not only affects the feeling of fullness or hunger, but also adjusts the biological rhythm of the body, directly impacts on blood sugar balance and blood fat.Studies show that glucose tolerance and insulin sensitivity peaks in the morning, when β cells work most effectively.Therefore, breakfast not only provides energy but also supports better blood sugar control than dinner.
However, when we break the rules of eating, such as eating too late, biological rhythms are susceptible to disorders, leading to a high risk of serious diseases such as obesity, cancer, and diabetes.
Early breakfast helps reduce the risk of diabetes
A study on the Nutrinet-Santé group with 103,312 participants used the diet recording method for 24 hours to evaluate the time and frequency of meals.Subjects are divided into three groups based on breakfast time:
Breakfast before 8 hours: 44.77%
Breakfast for 8–9 hours: 35.78%
Breakfast after 9 hours: 19.45%
After 7.3 years of monitoring, 963 cases of type 2 diabetes have been recorded.The results showed that breakfast people after 9 hours at risk of diabetes 62% higher than the breakfast group before 8 hours.Notably, late dinner (after 9 hours) also increases the risk of diabetes by 28% compared to dinner before 8 hours.
Frequency of meals and fasting time
Research also shows that the division of meals throughout the day helps reduce the risk of diabetes.People who eat more than 5 meals a day reduce the risk of disease 20% compared to those who eat up to 4 meals.However, long -term fasting time does not bring significant benefits.Regardless of 12 -hour fasting, 12–13 hours or more than 13 hours, the risk of diabetes is not different, unless you eat breakfast before 8 hours - then the risk is reduced by 53%.
Early dinner reduces the risk of cancer
Another study published aboveInternational Journal of CancerWith more than 2,000 participants shows:
Dinner before 9 o'clock decreases 25% of the risk of breast and prostate cancer.
Keeping a distance of at least 2 hours between dinner and going to bed reduces the risk of 20% breast cancer and 26% prostate cancer.
Advice
To protect your health, you should adjust the eating time properly.Try to have breakfast before 8 hours and have dinner before 9 o'clock.These are simple changes but bring significant health benefits, helping to reduce the risk of dangerous diseases.Start building this healthy habit from today to have a healthy life!
According to News QQ