A study has shown that middle-aged individuals who skip breakfast are at a higher risk of weight gain compared to those who have a hearty breakfast.

The research team at the Spain del Mar Institute conducted a three-year follow-up study on 380 middle-aged individuals over 50 with metabolic syndrome. Participants were divided into two groups: one that consumed a breakfast with approximately 400 kcal (20-30% of daily caloric intake) and one that did not consume breakfast.

 

Metabolic syndrome is diagnosed when three or more of the following five criteria are met: ▲Waist circumference: 102cm or more for men, 88cm or more for women ▲Triglyceride level: 150mg/dL or higher ▲HDL cholesterol: less than 40mg/dL for men, less than 50mg/dL for women ▲Blood pressure: 130/85mmHg or higher ▲Fasting blood glucose: 110mg/dL or higher.

The analysis showed that middle-aged individuals who had breakfast had a lower body mass index (BMI) and a waist circumference that was 2.5 cm smaller than those who did not have breakfast.

Dr. Carla Alejandra, who led the research, said, "Breakfast plays an important role in breaking the long fasting period overnight and supplying energy to the body." Having breakfast activates metabolism, ensuring smooth calorie expenditure throughout the day and preventing overeating during lunch or dinner.

 

As people enter middle age, their metabolic rate begins to slow down and muscle mass decreases. Therefore, it is necessary to supplement essential nutrients through a balanced breakfast containing complex carbohydrates, proteins, and healthy fats, and to make efforts to regulate the intake of subsequent meals.

 

The following is an example of a balanced breakfast recommended for middle-aged and older adults.

 

One bowl of multigrain rice, one bowl of radish soup, a small grilled mackerel, a small plate of stir-fried enoki mushrooms, a small plate of perilla leaf greens, a little kimchi

 

One bowl of multigrain rice, one bowl of mushroom soup, a medium piece of grilled salmon, a small plate of lotus root and burdock root stir-fry, one plate of lettuce salad, a little kimchi

 

One bowl of multigrain rice, one bowl of beef and seaweed soup, one plate of seasoned tofu, one small plate of zucchini namul, one small plate of grilled deodeok sprinkled with sesame seeds, a little kimchi

 

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Eating breakfast is good for your health.

It's better to eat breakfast in the morning before going to work.

It's so overwhelming that I end up eating eggs, fruits, and bread-style foods.

 

It's okay to use Gyunhyeon Japsin as an example.