Eating the right breakfast is healthy! Lose weight within 1 hour after waking up

In the morning, sunlight turns on the biological clock, and about 15 hours later, the secretion of melatonin begins to increase. The daytime is when the raw material for melatonin (serotonin) increases. In the evening, serotonin is converted into melatonin under the catalysis of enzymes.

The human body needs raw materials to produce serotonin, and this raw material is an amino acid called "tryptophan". The human body cannot produce tryptophan, but tryptophan is an essential amino acid that must be obtained from food. If tryptophan intake is insufficient, it will affect the serotonin level, and the serotonin level will affect the production of melatonin.

In recent scientific research, I learned that healthy men have a higher ability to produce serotonin in their brains than women. If the raw material of serotonin (tryptophan) is lacking, the serotonin synthesized in the female brain will be one-quarter less than that of men. I believe that a lack of serotonin is the cause of chronic headaches. Female friends who have this symptom are advised to pay more attention to the intake of tryptophan.

How to supplement tryptophan? Prefer high-protein foods

Tryptophan is a type of amino acid. Foods rich in protein contain more tryptophan. You may want to eat more meat, tofu, soy milk and other soy products, milk, cheese and other dairy products, peanuts, almonds and other nuts, and bananas.

When it comes to preparing breakfast, soy milk, milk or bananas are all easy ingredients to prepare. If the food you eat for breakfast lacks protein, it will also lack tryptophan, so you need to pay more attention. If you are not used to eating meat in the morning or are a vegetarian, it is recommended that you eat foods such as tofu, soy milk or yogurt to supplement tryptophan.

Tryptophan does not necessarily have to be taken in the morning. If it is not possible to supplement in the morning, you can also take it at noon or in the evening. But be careful to eat these protein-rich foods every day.

Eat breakfast at the right time! Best within one hour after waking up

How soon after you wake up in the morning do you eat breakfast? I think many people wake up at different times on weekdays and holidays. In fact, the ideal time to eat breakfast is "within one hour after waking up." You can get some sun exposure after getting up and then have breakfast, but please don't exceed an hour.

Within one hour after our eyes (supraoptic nucleus) receive light, a chain reaction will occur through the body's master clock and the slave clocks of cells throughout the body, causing the body to begin functioning. Although the master clock and slave clock operate independently, they both maintain a rhythm of 24 hours and 11 minutes. By eating breakfast in conjunction with the morning light and adjusting the time, the frequencies of the master clock and slave clock can be made consistent.

Not all the slave clocks of cells throughout the body are controlled by the master clock. The human body's clock is not affected by light, but the rhythm is adjusted by meal times. Eating three meals at regular times and in regular amounts can adjust the rhythm of the clock and keep the body healthy. In terms of adjusting meal times, the midnight clock can be called a "stomach clock". A 2008 Harvard University study showed that this "stomach clock" exists in the ventromedial nucleus of the hypothalamus (which controls human diet, tells humans when to eat, whether they are full, etc.).

From the "belly clock", we can know the importance of breakfast. Breakfast can replenish insufficient energy and is an indispensable part of staying active during the day. It is also the most important "first meal" among the three meals a day. If you eat dinner at 7 o'clock the night before but skip breakfast the next morning, your body has not taken in any nutrients for more than 17 hours. As a result, your body's biological clock has to adjust itself at lunch, which is also the reason why the error of the human body's biological clock becomes larger.

In order to get the biological clock back on track, use diet to stimulate the clock genes of the "belly clock". If you skip breakfast, you will tend to eat too much for lunch, or eat lunch too early and quickly become hungry in the evening, causing you to have a midnight snack when you should be sleeping. Although we eat three meals a day, eating midnight snacks will prevent us from sleeping at night, creating a vicious cycle.

Skipping breakfast can lead to weight gain. Three meals a day is the healthiest

If you skip breakfast, the times of your three meals a day will change. Skipping breakfast once or twice will not cause any symptoms, but if it becomes a habit over time, it will lead to insomnia, lifestyle diseases (such as cancer, diabetes, etc.) and other problems.

If you eat less often, your body will start a defense mechanism against hunger, which will keep the food you eat in your body. As the human body evolved, it naturally developed this physical response to fight hunger. When food is scarce, humans will try to convert all the nutrients they take in into fat, store it in the body, and save it for use.

If you take in nutrients at regular times and in regular amounts, your body will automatically switch to energy consumption mode. By stimulating the brain through eating, the stomach and intestines start working, which activates the whole body. Recent studies have shown that if we skip breakfast, our bodies will enter a state of accumulation in order to store enough energy, and the excess energy retained must be reduced. We should not skip a meal, as this will make us fat. Therefore, to lose weight, you must eat three meals on time.

This article is from "Harvard Physician's Morning Style Rules" published by Shimao Publishing