Table of Contents
A breakfast menu that will make you tired before noon
1. Smoothies
2. Yogurt with flavors
3. Coffee with creamer
4. Pancakes
5. Instant oatmeal
6. White bread
7. Sugary breakfast cereal
8. Donuts
9. Sausages
Jakarta, hitclubapk3 Indonesia
—
No matter how busy your activities are, it’s best not to miss out
breakfast
.But don’t just choose the menu.It doesn’t make you energized, row
breakfast menu
The following actually makes the body lethargic before noon.
Breakfast plays an important role in daily intake.The ideal breakfast menu contains balanced nutrition consisting of protein, fiber and healthy fats.
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Protein helps stay full without spikes in blood sugar and is fuel for the brain.Fiber will slow the absorption of sugar into the bloodstream, while healthy fats provide a steady release of energy and prevent blood sugar from dropping drastically.
A breakfast menu that will make you tired before noon
A breakfast menu with a balanced combination of nutrients ensures you stay energized until lunch time.
“Try to eat within one to two hours after waking up to support metabolism and energy levels throughout the day,” said dietitian Jordan Hill, quoted from
Real Simple
.
Some experts recommend not including the following foods on the breakfast menu to prevent the body from feeling lethargic and weak before midday.
1. Smoothies
In theory, smoothies are full of nutrients to start the day.However, without important nutrients, smoothies only make you feel full for a moment and then hungry again.
“I recommend including fruit, vegetables, nuts or seeds, and a concentrated source of protein from powder, tofu, or milk,” explains functional medicine dietitian Kaytee Hadley.
2. Yogurt with flavors
Yogurt with flavors is really easy to eat.However, this type of yogurt is secretly high in added sugar.A high-sugar breakfast triggers a spike in blood sugar levels, then a sharp drop followed by a drop in energy in mid-morning.
It’s best to replace the flavored yogurt with plain yogurt and add chia seeds, berries and a little peanut butter.
3. Coffee with creamer
Replacing sugar with creamer for coffee is sometimes not a wise decision.The reason is, some types of creamer contain sugar so that your coffee drink can make your blood sugar levels spike.Afterwards, blood sugar levels drop drastically and cause the body to become weak.
4. Pancakes
Pancakes are generally made from processed white wheat flour and drizzled with sugar syrup.This breakfast menu is clearly high in sugar, without fiber and protein.
After an increase in blood sugar levels, it is followed by the release of insulin which makes blood sugar fall quickly.You feel lethargic, irritable, and want to immediately look for another snack.
5. Instant oatmeal
Oatmeal is considered a healthy breakfast rich in fiber.However, check again the oatmeal you consume, especially instant oatmeal.Usually instant oatmeal contains a lot of added sugar with very little fiber and protein.
Usually this breakfast menu produces short-term energy.You will feel hungry after 1-2 hours.
6. White bread
Breakfast of white bread or other types of white bread is actually a breakfast with minimal nutrition.Bread quickly breaks down into sugar.
“Ideally, most grain-based foods consumed should be whole grains,” says Amy Davis, a nutrition consultant.
7. Sugary breakfast cereal
Instant breakfast cereals tend to be low in protein and fiber and high in added sugar.Without enough protein or fiber, these breakfast cereals can provide an energy spike but are immediately followed by an energy crash.
8. Donuts
The breakfast menu in the form of coffee is usually accompanied by snacks in the form of cakes or pastries such as croissants, donuts or muffins.This type of food contains processed flour, sugar, oil or butter high in saturated fat.
“Sugar and saturated fat can cause inflammation in the body, making a person feel sluggish and tired,” says Hill.
9. Sausages
Processed meats such as sausages and bacon often contain lots of sodium and saturated fat.Hill says high fat content can delay digestion and absorption of food.The body is lethargic and weak.
“Sodium in particular, when consumed in high amounts, can negatively impact blood pressure over time or cause water retention and feeling bloated,” adds Hill.
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