DUCTION

A very good morning to the teachers, students and my fellow friends. Today, I Shahrul Izzat Bin Mustafa, the former student of this school, will be telling you “why breakfast is the most important meal of the day?” Did you notice your mom always preparing breakfast every day before you go to school? That’s right. Breakfast is important to all of us. Let’s know how? Breakfast is the first fast breaking meal that day after fasting overnight. This is the most important dish of the day. The easiest foods to digest are in the morning. Therefore, it is advisable to take heavy food like ‘roti canai’ in the morning. This is because the body always uses energy at night to perform essential functions such as pumping blood to the rest of the body and breathing. Our bodies are starving all night when we are sleeping and using stored energy to perform important functions. Therefore, early morning stimulation of the body is important from fatigue and tiredness throughout the day. According to nutritionist Adelle Davis in the 1960s, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” (Sifferlin, 2013)

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CONTENT
Breakfast The Most Important Meal Of The Day

Breakfast is important for students, students who take breakfast have the advantage of having a smart minded and able to concentrate in classes rather than students who do not take breakfast. Those who do not take breakfast are at high risk of weight gain compared to those who do not miss breakfast. This is because this person will not take excessive food during lunch and other meals because they are not hungry when they take breakfast. Instead, people who skip breakfast seem to be wrong because they think can save more calories when they prefer to eat more at lunch time and foods that can lead to obesity.

After waking up, our stomachs were empty for about 10 hours. If we don’t take breakfast, and skip straight to lunch, our stomachs will be empty for more than 12 hours. This will cause the brain to send a signal to lower the body’s metabolism. And when we have lunch, our bodies are in rest mode, so what we eat at lunch are not burned effectively, this will cause fat in the body. Therefore, breakfast is necessary. According to the latest evidence, we should all be aiming to consume around 15–25% of our daily energy intake at breakfast. (Spencer, 2017) People having a breakfast have a healthy diet as a whole. They make a wise choice for a healthy diet option. Those who use cereals as breakfast get more vitamins and minerals needed for body function. Breakfast also plays a role in improving the mood as cereal carbohydrate complexes have a positive effect on the mood.

Breakfast is important to help energize your body. Breakfast should be balanced and nutritious. Even if you are busy, make sure you take a nutritious breakfast. There are many healthy breakfast options such as rice, oatmeal, wheat bread, yoghurt, eggs and cereals. For instance, the perception that breakfast cereals forming standard meals is something that has only been common practice since the closing years of the 19th Century or early 20th Century (Gitlin and Ellis, 2012). Breakfast serves the main nutrients so you can start your day well and stay awake. Skipping breakfast will adversely affect long-term health. Therefore, eat breakfast wisely and you will remain energetic. Did you know that breakfast is the most important meal of the day? Good breakfasts produce essential nutrients for students to start their day well. Students who eat breakfast have a good performance in school compared to those who don’t having a breakfast. Moreover, there is evidence that breakfast positively affects learning in student in terms of behavior, cognitive, and school performance (Hoyland et al., 2009).

People who have breakfast regularly enjoy quality of life, organized, positive and have a better focus. The general advice from the health experts is to eat a substantial well-balanced breakfast, one that delivers its energy slowly over the course of the morning. Indeed, the failure to eat breakfast has been documented to have a deleterious impact on cognitive performance, with the academic performance of school-aged children being the focus of much of the research in this area ( Murphy et al., 1998). The choice of breakfast, especially rich in carbohydrates, provides energy, is able to withstand hunger and control the desire to eat between breakfast and lunch. This indirectly brings a positive influence on the individual to carry out his or her duties, either at school, even if it only takes a light breakfast of a piece of bread and a cup of coffee. Although there are plenty of options for breakfast such as nasi lemak, noodles or fried, but many prefer a light and concise breakfast. These include bread, grains eaten with milk and fruit juices which are unknowingly supplied many properties such as Vitamin A, B and D, iron, calcium and zinc. Though, on the negative side, eating high-fat breakfasts too often has recently been demonstrated to increase the risk of atherosclerosis (McFarlin et al., 2016).

Those who don’t eat breakfast 50 percent are likely to have blood sugar problems. Therefore, they have difficulty lowering diabetes or having high cholesterol levels that can lead to heart disease. Furthermore, some breakfast foods such as grains and fruits provide vitamins and minerals that not contain in other foods. People who do not eat breakfast always give the excuse that it is “still early” to eat or they are too busy so do not have time to having a breakfast. Does not make sense! The way to overcome this is not to eat late in the afternoon, sleep early or to eat breakfast on the bus or in the car during go to school. The general advice from the health experts is to eat a substantial well-balanced breakfast, one that delivers its energy slowly over the course of the morning. The argument is that improving cognitive performance may be especially important amongst those of school age (see Adolpus et al., 2013)

If you practice a high fiber diet will make you full up until lunch and the nutrients obtained from seeds, nuts and fruits will give you an advantage on your body. Alternatively, you can also mix the fruit to make the juice, which you can drink on the way to the school. Juices can get rid of hunger than you think and allow you to be more creative. To make more flavorsome, add a bit of water, milk or low-fat yoghurt will give you a better taste. Remember do not add sugar to juice. For old-style, practicing two slices of bread together with butter or a cereal grains is enough for your breakfast. It is true what the nutritionist says that breakfast is the “most important” meals and is unlikely to happen otherwise. Giving energy, nutrients and preventing chronic conditions, can you really afford not to eat it? Breakfast also makes a large contribution to daily micronutrient intake (Balvin Frantzen et al., 2013)

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