Sunday, December 22, 2013
Benefits of protein rich breakfast
In the article ”Eat a larger breakfast –lower the risk of cardiovascular disease, diabetes, hypertension, and high cholesterol “ we have discussed about benefits of breakfast. Yes! Once again I will repeat that eating breakfast daily, helps in losing weight and breakfast skippers find it difficult to maintain day long mood and energy levels as well as difficult to lose weight. Breakfast is not just filling the stomach with some food; it is about nursing the body and brain. Breakfast should be a well-balanced food. Now as per new studies, eating breakfasts high in protein is much better than breakfast high in carbohydrates.
A high protein breakfasts is better than high carb breakfasts in the following important ways:
Improves brain alertness, concentration and focus-
There are some chemicals which transfer brain information and signals from one cell to other. These chemicals are called neurotransmitters. Brain needs amino acids to produce neurotransmitters. Protein is an excellent source of Amino acids. Two types of proteins in breakfast foods can have a major impact on neurotransmitters. First, tyrosine, an amino acid, stimulates dopamine and norepinephrine, the transmitters responsible for alertness. Second, the calming protein tryptophan relaxes the brain. So eating a high protein breakfast improves brain alertness and function and reduces drowsiness throughout the day. Also with high protein breakfast, you will feel full much longer. That helps brain focus on the task with higher capacity.
People having no enough protein feel sluggishness in the morning. This is because of extremely mild anaemia. Having enough dose of morning protein will prevent from this sluggishness.
High protein breakfast is especially recommended for the children with ADHD.
High protein breakfast helps in losing weight
It is found in many studies that high protein breakfast not only keeps you full during the morning hours, it actually helps sustain fullness throughout the entire day. Using M.R.I., researchers found that eating a protein-rich breakfast reduces the brain signals controlling food motivation and reward-driven eating behaviour. Thus having a protein rich breakfast, you will feel full longer and your attention will be less diverted towards more snaking.
Protein digestion burns more calories than carb digestion, so you will eat less calories, feel full longer and burn more calories in digestion of protein.
So keeping your total calories of the day balanced, eat breakfast of nearly 400 calories with protein 40% of total calories. Rest 60% you can maintain with carbs and little healthy fats. Try to include cheese, yogurt, beans in the morning breakfast as well as fruits and veggies (you may increase calories in breakfast if you like, and that is better. But keeping calories balanced in other meals). Eg. If you are increasing calories in breakfast, reduce calories of lunch.
High protein breakfast boosts cell and muscle maintenance
Cells are building blocks of body tissues and protein (amino acids) are building blocks of cells. The protein we eat is broken to amino acids which in turn help in repairing, maintenance of cellular damages including muscular fibres and in formation of new cells. With workouts our muscles develop due to fibre tissue growth, which is not possible if the supply of protein is inadequate.
An adequate supply of protein in the morning ensures proper growth, maintenance and replacement of muscle fibres and other cells.
All enzymes are protein in nature. To perform our all metabolism reactions, enzymes play the most important roll. So protein adequate protein is required to perform all the metabolic actions in our body.
High protein breakfast improves immune system
People with malnutrition are more likely to get sick. Malnourished immune system will not be able to fight with infections properly. In addition to other nutrients like vitamins and minerals, our soldiers "The WBCs" need protein to repair and replace themselves.
Cells are building blocks of body tissues and protein (amino acids) are building blocks of cells. The protein we eat is broken to amino acids which in turn help in repairing, maintenance of cellular damages including muscular fibres and in formation of new cells. With workouts our muscles develop due to fibre tissue growth, which is not possible if the supply of protein is inadequate.
An adequate supply of protein in the morning ensures proper growth, maintenance and replacement of muscle fibres and other cells.
All enzymes are protein in nature. To perform our all metabolism reactions, enzymes play the most important roll. So protein adequate protein is required to perform all the metabolic actions in our body.
High protein breakfast improves immune system
People with malnutrition are more likely to get sick. Malnourished immune system will not be able to fight with infections properly. In addition to other nutrients like vitamins and minerals, our soldiers "The WBCs" need protein to repair and replace themselves.
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