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The research found that inadequate protein intake at breakfast not only triggers hunger earlier on but can also lead to higher daily calorie consumption, increasing one's risk of weight gain and obesity.
科學研究發現，早餐蛋白質攝入不足，不僅讓人餓得更快，還可能會導致全天能量攝入超標，從而更容易發胖。
According to the protein leverage hypothesis, individuals who consume a higher amount of protein at breakfast tend to consume fewer calories throughout the day. They also show a preference for healthier food choices. Conversely, those who don't eat enough protein during breakfast tend to compensate by consuming more sugary and high-fat foods during subsequent meals.
根據“蛋白質杠桿作用”，在早餐中攝入更多蛋白質的人，一天中攝入的卡路里會更少。他們也傾向于選擇更健康的食物。相反，那些在早餐時沒有攝入足夠蛋白質的人往往會在隨后的幾餐中攝入更多含糖和高脂肪的食物來補償。
Protein triggers the release of insulin by pancreatic β-cells, which helps in regulating post-meal glucose levels, thereby preventing drastic fluctuations in blood sugar levels. Therefore, increasing the amount of protein consumed during breakfast significantly contributes to maintaining stable blood sugar levels. The recommended amount of protein one should have at breakfast to achieve optimal weight management and glycemic control is around 25 grams.
蛋白質會促進胰島β細胞分泌胰島素，胰島素有利于降血糖，這樣血糖就不會在餐后大起大落?？梢姡绮驮黾右欢ū壤鞍踪|，有利于血糖的穩定。但若想實現控體重、穩血糖的效果，研究建議將早餐蛋白質提升至25克左右。
Dairy, eggs, meat, fish, legumes and grains are excellent sources of protein. Notably, while legumes offer plant-based protein, their high digestibility and absorption rate classify them as high-quality protein sources.
奶蛋肉魚、豆類、谷物類等蛋白質含量都不少，其中豆類的蛋白質雖然是植物蛋白，但消化吸收率高，屬于優質蛋白。
While the emphasis is on protein intake, a well-rounded breakfast should include four essential food groups: grains, meat and eggs, dairy and legumes, fruits and vegetables. Additionally, adequate carbohydrate consumption is crucial as it provides the brain with sufficient energy, making staple foods particularly important for children and adults with high cognitive demands.
雖然重點是蛋白質的攝入，但一頓全面的早餐應該包括四種基本食物：谷物、肉類和雞蛋、乳制品和豆類、水果和蔬菜。此外，充足的碳水化合物的攝入是至關重要的，因為它為大腦提供了足夠的能量，使得主食對認知需求高的兒童和成人尤為重要。
編輯：黎霈融
實習生：楊婧怡
來源：新華社 科普中國
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