How nice it will be if we do not have to eat breakfast (so that we can sleep 15 minutes more.).多么好的事，如果将我们没有吃早餐（这样我们可以睡15分钟。）。 Many are skipping breakfast too when they try to lose weight.许多人不吃早饭的时候，他们也尝试减肥。 Have you wonder why we need to have breakfast?你想知道为什么我们需要有早餐？ Can we just skip breakfast?难道我们不吃早餐？
Read on to find out more.请继续阅读，了解更多信息。
Why You Should Not Skip Breakfast? 为什么你不应该不吃早餐？
- Our brain runs on glucose.我们的大脑运行在葡萄糖。 That is where we get the fuel to think, walk, talk, and carry on other activities.这就是我们得到的燃料思考，走路，说话，并进行其他活动。 Let's say you have your last meal at 8 PM yesterday, when you are sleeping, you are 'fasting' for an average of about eight hours, so it is essential to 'break' this fast.比方说，你在8日的最后一餐昨天，当你睡觉，你是'封'了约8个小时，平均，所以必须'打破'这么快。 Did you know your body never turns off, even when you sleep? So, after a long night's rest, you need to refuel with breakfast .你知道你的身体从来没有关闭，甚至当你睡觉？ 因此，经过漫长的一夜的休息，你需要加油的早餐 。 Breakfast powers up your body and your brain.你的身体和大脑早餐权力。 The following day, if you do not eat breakfast, but wait until about noon to eat, your body has to work extra hard to break down any stored carbohydrate or turn fat or protein into a usable form for your brain to function.第二天，如果你没有吃早餐，但等到大约中午吃，你的身体已经付出更多的努力，打破任何存储的碳水化合物或转化为你的大脑可用形式的脂肪或蛋白质的功能。 That can be demanding when you are sitting in the office or classroom, trying to concentrate to do your work.可以当你的要求是在办公室或教室坐，试图集中地做好工作。 It is even worse if your work is labour intensive.更糟糕的是，如果你的工作是劳力密集。
- Eating breakfast has been proven by studies that it improves concentration, problem solving ability , mental performance, memory, and even mood.吃早餐已经证明，研究它提高集中，解决问题的能力 ，心理性能，内存，甚至情绪。 You will certainly be at a disadvantage if your colleagues or classmates have eaten breakfast and you have gone without.你一定会处于劣势，如果您的同事或同学吃早餐，你还有没有了。 On average, they will think faster and clearer, and will have better recall than you.平均而言，他们会觉得更快，更清晰，并会比你还记得。
- In fact, breakfast also increases metabolism of our bodies .事实上， 早餐也增加了我们的身体新陈代谢 。 It jump starts our metabolism (how quickly our body burns energy), which is slow after being inactive at night.它跳开始我们的新陈代谢（我们的身体如何迅速燃烧能源），后缓慢夜间活跃。
- Breakfast skippers also have a harder time fitting important nutrients into their diet.早餐的船长也有一个困难时期他们的饮食中合适的重要营养素。 Many foods eaten at breakfast contain significant amounts of vitamins C and D, calcium, iron, and fiber.在早餐食用的许多食物中含有大量的维生素C和D，钙，铁和纤维。
- Some people believe that skipping breakfast may help them lose weight.有些人认为，不吃早餐可以帮助他们减肥。 Not really. Skipping meals often leads to overeating later in the day.并非如此。 跳绳饭常常导致暴食当天晚些时候 。 Becoming hungry often leads to a lack of control and distorted satiety signals (meaning it is hard to determine when you are full).成为饥饿往往导致控制和扭曲的缺乏饱腹信号（意思是很难确定当你满）。 This can result in taking in more food than if one had an appropriate breakfast.这会导致更多的粮食比如果采取了适当的早餐。 As a matter of fact, it is easier to control one's weight by eating smaller meals and snacks more frequently.由于事实上，更容易控制自己的体重，吃小餐和小吃更频繁。
Here are the tips what to eat.这里有秘诀吃什么。
What To Eat for Breakfast 吃什么的早餐
- A healthy breakfast should contain some protein and fiber .健康的早餐应该包含一些蛋白质和纤维 。 Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.蛋白质和纤维满足您的饥饿和会让你的感觉，直到午饭时间充分。
- Protein can come from low fat meats, eggs, beans, or soy.蛋白质可来自低脂肪的肉类，蛋类，豆类，或大豆。
- Fiber can be found in whole grains, vegetables and fruits.光纤中可以找到全谷物，蔬菜和水果。
- A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.一个健康的早餐很好的例子可能是一个简单的像一个煮鸡蛋，橙，和与低脂牛奶全谷类碗。
- Avoid sugary cereals, syrups, chocolate muffin, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. 避免饮用含糖的谷物，糖浆，巧克力松饼，糕点，面包 ， 白 ，因为他们是消化速度非常快，让你饿了，在几个小时厌倦。
- Avoid so-called “breakfast bars” too . 避免所谓的“早餐酒吧”了 。 Usually the first ingredient in a bar is sugar, followed closely by a refined flour.通常在酒吧的第一要素是糖，随后精制面粉密切合作。
- What if there is just no time in the morning to eat breakfast?如果有，只是没有时间在早上吃早餐？ (Sound as if you are busier than Prime Minister or President.) There are plenty of items you can bring along with you. （听起来好像你比总理或总统繁忙。）有大量的项目，可以带动与您联系。
- Carry a easy-to-eat whole grain cereal, or bring a yogurt or small box of skim milk, juice, or fruit.携带容易吃全谷类，或带来脱脂牛奶，果汁，水果或酸奶或小盒子。 Other portable items include a hard boiled egg or even a peanut butter sandwich.其他随身物品，包括一个硬盘，煮鸡蛋，甚至是花生酱三明治。
- Single serving hot cereals, such as oatmeal, are handy – all you have to do is add hot water, available at most cafeterias.单服务热线，如燕麦谷类，是方便的-所有您需要做的就是添加热水，最多食堂可用。
Whatever your choice, eat something.无论你的选择，吃东西。 If you think you are doing fine without breakfast, just try changing your tune for a week.如果你觉得你在做不含早餐罚款，只要试着改变你的一个星期调整。 I am sure you will find the difference.我相信你会发现其中的差别。 You will undoubtedly perform better with some fuel in your system, and, hopefully, become a breakfast believer. In short, breakfast is the most important meal of the day.你无疑将有更好的表现与一些在您的系统的燃料，并希望成为早餐信徒。简而言之，早餐是一天中最重要的一餐。
Category: 分类： Nutrition 营养 
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Joncravefit Joncravefit // / / Sep 26, 2009 at 11:02 PM 2009年9月26日在日下午11:02
Greeaat tips, its amazing that some people just do not understand the true benefit of something like breakfast, especially when they fall into that mind set that they cant eat in the morning, when in reality, due to the fast pace world we live in people just do not give themselves enough time to have a balanced breakfast. Greeaat提示，其惊人的，有些人就是不明白喜欢吃早餐的东西真正受益，特别是当他们成为集他们不能无法在早上吃，而实际上，由于快节奏的世界，我们生活在人们的头脑下降只是不给自己足够的时间有一个均衡的早餐。 Only coming to the simple conclusion in their mindset that they cannot eat in the morning.只有来港人士在他们的心态简单的结论，他们不能在早上吃。 Good stuff, we are all trying to do our part to help with the obesity epidemic out there.好东西，我们都正在尽我们所能帮助那里的肥胖。
bsim // bsim / / Sep 26, 2009 at 11:21 PM 2009年9月26日在11:21 pm
Thanks, Mun.谢谢，门。 I can never function without breakfast!我永远不能函数不含早餐！ I'll go CRAZY!!!!我会发疯！！
sylvesteR 西尔维斯特 // / / Sep 27, 2009 at 12:01 AM 2009年9月27日上午12:01时
In a long term run, skipping breakfast could lead to brain damage due to insufficient glucose supply to the brain right?在长期来说，不吃早餐可能会导致脑损伤由于没有足够的葡萄糖供应大脑的权利？ Correct me if I'm wrong.纠正我，如果我错了。 Orh, and never skip breakfast on the day of exam or any important events, ur brain and body will fail you^^柯，从不跳过的考试或任何重要的事件，乌拉圭回合大脑和身体每天早餐会失败你^ ^
Sharon // 沙龙 / / Sep 27, 2009 at 2:49 AM 2009年9月27日在上午02点49
I definitely agree with you on eating a well-balanced breakfast.我绝对同意你的饮食均衡的早餐。 Breakfast can determine how the rest of your day will be.早餐可以决定你如何将休息一天。
Jonz // Jonz / / Sep 28, 2009 at 6:59 AM 2009年9月28日在上午06时59分
You just need to spare 15-20 mins extra to get kickstart your metabolism.你只需要15-20分钟备用获得额外的郑新立新陈代谢。 Wished that everyone could see the light on how important breakfast is – well you can exclude all those fried foods with loads of saturated oil.希望每个人都能看到早餐有多么重要，光线-以及您可以排除所有与负载饱和油油炸食品。
ysw // 榕树湾 / / Sep 28, 2009 at 11:17 AM 2009年9月28日在日上午11:17
Yeah, breakfast is good.是的，早餐是好的。 Just started going for more healthy breakfast.刚开始持续了更健康的早餐。 No more Char Koay Teow, no more Koay Teow Soup, no more roti canai, no more nasi lemak!没有更多的字符科艾粿条，没有更多科艾粿条汤，没有更多的印度煎饼，没有更多鼻翼莱马克！
My typical breakfast now would be any one of those below:我现在典型的早餐将其中任何以下之一：
1. 1。 Quaker Oats+nuts/raisin/etc & a glass of low fat HL milk桂格燕麦+螺母/葡萄干的/ etc和低脂肪HL一杯牛奶
2. 2。 3 half-boiled egg (3 egg whites & 1 yolk) + 3-4 pieces of wholemeal bread. 3半煮鸡蛋（3蛋清与蛋黄1）+ 3-4全麦面包。
3. 3。 Tuna sandwich (Tuna light on can + salad + wholemeal bread) & milk金枪鱼三明治（金枪鱼清淡可以+沙拉+全麦面包）及牛奶
4. 4。 Milo/Nescafe & Weet-Bix cereal.米洛/雀巢与Weet - Bix的谷物。
Any more recommendation of breakfast that I can prepare easily and quick?早餐的任何建议，我可以轻松，快速准备？ I need more variety or I'll get bored with it soon.我需要更多的品种，否则我会得到与它很快厌倦。
joncravefit joncravefit // / / Sep 28, 2009 at 6:28 PM 2009年9月28日在6:28 pm
I enjoy focussing on omelettes, you can do a lot with an omelette.我很喜欢在煎蛋集中，你可以用一个煎蛋了很多东西。 I use lots of different veggies and meats, try four or five eggs, one yolk, cook that with tomatoes, broccolli, some turkey for added protein and maybe some low fat mazzorella, or low fat american cheese.我使用不同的蔬菜和肉类，许多尝试4或5个鸡蛋，一个蛋黄，厨师，与西红柿，broccolli，一些补充蛋白质火鸡，或许一些低脂肪mazzorella，或低脂奶酪。 I would not suggest provolone in an omelette, kind tases weird, night turn you off.我不会建议在煎蛋波萝伏洛，这种tases奇怪，晚上把你了。 Try 100% whole wheat toast, I like arnolds, it contains no high fructose corn syrup which is a super refined sugar that allows companies to store those foods for EXTRA long periods of time( AKA horrible for you) without mold…..尝试100％全麦面包，我喜欢阿诺德，它包含不高果糖玉米糖浆是一种超级白糖，使公司能够储存额外的时间很长时间的食品（又名可怕的你）无模具... .. i change the omelettes daily and change the things I eat with them as well, between toast quaker oats and cottage cheese, I haev yet to become bored with breakfast…I like omelettes so much because you can load it up with all the veggies and other extras you want, within reason and you cannot go wrong with it.更改煎蛋每天变化的事情我与他们之间的吃面包，以及桂格燕麦片和干酪，我还没有成为厌倦了早餐...我喜欢煎蛋这么多，因为你可以加载所有的蔬菜和其他它演员要在合理，你不能出了问题。 the bigger the more full you will become for a longer period of time and that will help you through to your next meal…throw a cup of oats into the mix youll be golden越大越充分，你将成为一个较长的时间，这将帮助你通过你的下一顿...投身混合刹那间杯的燕麦是金
Melv // Melv / / Sep 28, 2009 at 8:22 PM 2009年9月28日在8:22 pm
What if I work out during early hours in the morning?如果我的工作在早上凌晨呢？ Should I eat before or after workout?我应该吃之前或之后的锻炼？
joncravefit joncravefit // / / Sep 28, 2009 at 8:38 PM 2009年9月28日下午8时38
It really depends how you want to look at it, to work out on an empty stomach will maximize caloric depletion, where as with a breakfast you beat the fast from the night prior and build energy and nutrients for a great work out…..my suggestion is to invest in some protein power, or some form of protein supplement and put that down upon waking, This should be done anyway, but at least if you're going to get a work out in with the intention of weight loss, you have the ability to tap into stored fat from the days before, and really burn some calories.这实际上取决于你想看看它的工作在空腹时，也将最大限度地消耗热量，在那里与一个早餐你击败前一天晚上从快和一个伟大的工作，建立了... ..我的能量和营养建议是，投资于一些蛋白质的权力，或某种蛋白质的补充形式，并提出了醒来后，这项工作应该无论如何，但至少如果你想获得与工作进行减肥，对你的意图有能力进军存储来自脂肪前几天，一些真正燃烧卡路里。 If you are lifting in the morning, than you will need at the very least to have a shake, maybe one containing two scoops of protein, skim milk and some banana or strawberries.如果你在早上解除，比你将需要至少有一个震动，可能是一个包含两个勺子蛋白质，脱脂牛奶和一些香蕉或草莓。 This way you have good carbs for the early morning and get your protein needed to supply your muscles the amino acids and nutrients needed….这样，您有良好的清晨让您的碳水化合物和蛋白质的需要提供你的肌肉的氨基酸和营养需要...。
astrothsknot // astrothsknot / / Sep 29, 2009 at 3:15 AM 2009年9月29日在上午03时一刻
You missed out smoothies!你错过了奶昔！ The perfect thing for people who can't eat in the morning or don't have time for a sit down breakfast.而大部分的人不能吃谁在早晨或不具备一坐下早餐时间十全十美的东西。 They can be done the night before and stored in the fridge ready to transfer to a bottle or travel cup.他们可以做到在冰箱前一天晚上和储存准备转移到瓶子或旅行杯。
kstout13 // kstout13 / / Sep 29, 2009 at 3:34 PM 2009年9月29日在日下午03:34
Its crazy how many people think that skipping breakfast will help them lose weight.它的疯狂，有多少人认为，不吃早餐将帮助他们减肥。
joncravefit joncravefit // / / Sep 29, 2009 at 6:05 PM 2009年9月29日在日下午06:05
But the true sadness is that without any research at all people just plain think they know it all, they think they have fitness and health figured out, then when their method doesnt work the excuses role in: It's genetic, I cant lose…Not to mention those that do not do the research just think about it in terms of, I eat less I lose, I dont eat how can i gain….they dont understand the role of things like blood glucose, carbs, metabolism…but I suppose that is why we are an obese nation( well fast food and refined sugars do NOTHING to help anyone) so thats why we all need to do our part in helping these people and educating everyone as much as possible in the true way to lose weight correctly, and more importantly maintain a healthy lifestyle for longevity….但真正悲哀的是，没有任何研究都只是普通的人认为他们知道这一切，他们认为他们的体能和健康找到了，那么当他们的方法doesn't工作中的作用的借口：它的基因，我都无法形容不要失去...更不用说那些不这样做的研究只是想想，术语，我少吃我失去我dont吃我如何获得...。他们不明白，如血糖，碳水化合物，代谢作用的事情...但我相信因此，我们是一个肥胖的国家（以及快餐食品和精制糖类无助于任何人），因此多数民众赞成，为什么我们需要做的，我们帮助这些人的一部分，教育尽可能在真正的方法减肥正确的每一个人，更重要的是保持长寿健康的生活方式...。
Yavor 亚沃 // / / Sep 30, 2009 at 3:34 PM 09年9月30日在日下午03:34
Well it is obvious.那么很明显。 It is called break – fast.这就是所谓打破-快。 In other words – break the fasting state from the night with a nice meal.换句话说-摆脱晚上吃一顿饭的空腹状态。
joncravefit joncravefit // / / Sep 30, 2009 at 6:17 PM 09年9月30日在日下午06:17
Well, its not that obvious apparently because many many people misunderstand the true benefit of having a good breakfast.那么，它显然不那么明显，因为很多很多人不理解，能够有一个良好的早餐真正受益。 Hence the reason they skip it….因此，他们之所以跳过它...。
hairul // hairul / / Oct 21, 2009 at 7:03 AM 2009年10月21日在日上午07:03
er..呃.. i'm guilty of this..我犯了这个.. always missed the breakfast..总是错过了早餐.. ! ！ morning always too hectic.早上总是太紧张。 thought of checking 1 emails..思想检查1电子邮件.. leads to another..导致另一个.. and another ..另外.. and another..另外.. until..直到.. eh?嗯？ lunch time already?午餐时间了？
that was my normal day..这是我平日.. hmmm..嗯.. need to change this!需要更改此！ thanks mun..感谢门.. for bringing up such a nice topics!培养了这么好的主题！
Sabir Ali // 萨比尔阿里 / / Nov 15, 2009 at 2:27 PM 2009年11月15日在2:27 pm
nice blog.不错的博客。 im here currently working in UAE, usually our office timing is 7:30.即时通讯目前在阿联酋在这里工作，通常我们的办公室时间是7:30。 i wake up on 6:00 AM do a little 15 min exercise ,then drink 1 glass of water, eat an apple, one orange & one pomegranate.我醒来的上午六时做一些运动15分钟，然后喝1杯水，吃一个苹果，一个橘子，石榴和1。 then i take bath and go to office.然后我洗澡，到办公室。 at office i take one cup of green tea with biscuits.我在办公室与饼干之一一杯绿茶。 and return to lunch at 12:30….并返回到午餐12:30 ...。
plz advise me what is best to eat at breakfast, also tell me the order of exercise, breakfast, bath….. plz告诉我什么是最好吃早餐时，还告诉我运动，早餐，洗澡秩序... .. one thing to add that i am alone in my room and also have no cooking range..补充一点，我独自在我的房间，也没有煮饭的范围.. just one electric cattle….只有一个...电动牛。 thnx in advance for ur lovely comments and recipe日Thnx在乌拉圭回合可爱的意见和配方前进