Dietary fiber from dried vegetables
I had a good breakfast in preparation for a busy day! But sleepiness hit me right away and my performance dropped from the morning... So I don't eat breakfast! I'm hungry and can't concentrate on my work, so I eat too much at lunch, and end up feeling sleepy in the afternoon, which creates a vicious cycle...
Most of the sleepiness after meals is caused by fluctuations in blood sugar levels. If you want to reassess your breakfast, pay attention to dried vegetables.
Dietary fiber from dried vegetables
Slows down carbohydrate absorption.
The order of eating should be vegetables first. The reason it is said to be good for the body is that vegetables are rich in dietary fiber, which helps prevent a sudden rise in blood sugar levels. In addition, dried vegetables not only condense the flavor, making them more delicious, but also increase the dietary fiber content!
For example, if you look at the classic dried daikon radish and OYAOYA 's popular dried tomatoes in the 2020 edition (8th revision) of the Ministry of Education, Culture, Sports, Science and Technology's Standard Tables of Food Composition in Japan...
The total amount of dietary fiber per 100g of edible portion is nearly 20 times that of raw vegetables (※1). In the first place, dietary fiber works to slow down the absorption of carbohydrates. Dried vegetables are richer in dietary fiber than raw vegetables, so you can chew them and enjoy them, which slows down digestion and further slows down the absorption of carbohydrates.
(※1) Reference page: https://www.mext.go.jp/a_menu/syokuhinseibun/mext_01110.html
The relationship between postprandial drowsiness and blood glucose level.
The rate at which blood sugar levels rise depends on the speed at which carbohydrates are absorbed. Carbohydrates are the nutrient that is absorbed most quickly into the body. Glucose, which is produced when carbohydrates are broken down, is also a fast-acting source of energy for the brain and body.
Blood sugar level refers to the concentration of glucose circulating in the blood. Blood sugar level decreases when the glucose in the blood is used as energy, along with the action of a hormone called insulin secreted by the pancreas. Therefore, if you have diabetes and your insulin secretion is low, or if you suddenly consume too much sugar, your blood sugar level will rise sharply! Even in healthy people, if you consume too much sugar and a large amount of insulin is secreted, your blood sugar level will drop from a high level suddenly...
Such drastic fluctuations in blood sugar levels can make you feel drowsy or fatigued after eating, and can reduce your ability to concentrate.
A good breakfast is:
Leave it to dried vegetables.
So, what is the best food to gently raise and lower blood sugar levels and get you in good shape from the morning? Of course, we recommend dried vegetables, which are full of dietary fiber and help the body absorb carbohydrates slowly. Even on busy mornings, you can easily make a breakfast that doesn't spike your blood sugar levels by simply adding OYAOYA 's dried vegetables to miso soup or cup soup. When it comes to ingredients and seasonings to combine with dried vegetables, we recommend ones that provide protein (such as salad chicken or canned tuna in oil) and a moderate amount of fat (such as olive oil or canned mackerel).
Just like dietary fiber, it slows down the absorption of carbohydrates. If you prefer rice for breakfast, try porridge with dried vegetables. It's gentle on the stomach and contains less white rice, but it's full of water, so you'll feel full. Why not try a dried vegetable morning meal using OYAOYA 's Chinese porridge recipe as a reference? < Chinese porridge recipe with dried vegetables >
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