Erinome: Hello dear friends, and welcome to our show! I'm Erinome.

Enceladus: And I'm Enceladus. Today, we are going to talk about the topic of 'The Dangers of Skipping Breakfast'.

Erinome: That’s right. You know that? A topic "eating breakfast and dinner late hurts the heart" was trending online recently.

Enceladus: Oh, I saw that! It got me thinking. Many people I know don't eat breakfast because they're too busy or want to sleep more.

Erinome: I know, right? But according to the news we read, skipping breakfast can be really bad for our health.

Enceladus: Really? How bad can it be? It's just one meal.

Erinome: Well, first, it can cause problems with your hormones.

Enceladus: Hormones? Tell me more.

Erinome: If you stay hungry for too long, your body's hormone secretion can become abnormal. Over time, this increases the risk of getting sick with things like diabetes or high blood pressure.

Enceladus: Wow, I didn't know it was that serious. Some people skip breakfast to lose weight, you know?

Erinome: Haha, yes, but that might not work. The articles say you might actually eat more.

Enceladus: Eat more? How?

Erinome: Because if you don't eat breakfast, your body will be in a state of extreme hunger. Then, for lunch and dinner, you will want to eat a lot more food to make up for it.

Enceladus: That makes sense. So you might gain weight instead. What a surprise!

Erinome: And it's not just about weight. It can also affect your mood.

Enceladus: My mood? You mean like feeling angry when you're hungry?

Erinome: Exactly! The morning is usually a busy time for work or study. If you don't have nutrition, your body starts to burn its stored energy. This process can make you feel angry or upset more easily.

Enceladus: Oh no. I definitely don't want to be angry in the morning. What about stomach problems? I've heard about that.

Erinome: Yes, that's a big one. When you don't eat, your stomach still produces acid. This acid can hurt your stomach lining.

Enceladus: Ouch. So it could lead to things like gastritis or stomach ulcers?

Erinome: Correct. And there's another serious problem: gallstones.

Enceladus: Gallstones? Sad. How does that happen?

Erinome: The bile in your gallbladder is used to digest food. If you don't eat, the bile just stays in the gallbladder. Over a long time, it can form stones.

Enceladus: That sounds very painful. So, skipping breakfast affects our hormones, weight, mood, and stomach. Anything else?

Erinome: Yes, your brain! Your brain needs energy from food to work well. Without breakfast, you might feel tired and have trouble concentrating.

Enceladus: So that's why students are always told to eat breakfast before an exam! It can also affect your memory, right?

Erinome: Yes, it can. And another common problem is low blood sugar.

Enceladus: Oh, you mean when you feel dizzy and weak?

Erinome: Exactly. After a whole night without food, your body's stored sugar is very low. You need breakfast to get more energy. If not, you might feel dizzy, tired, or even shake.

Enceladus: This is a long list of dangers. It's quite scary.

Erinome: There's more. One article says it can even accelerate aging.

Enceladus: What? Make you look older? How?

Erinome: Because if the body has no energy from food, it starts to use its stored protein. This can lead to problems like dry skin and wrinkles.

Enceladus: Okay, I am convinced! I will never skip breakfast again. So, let's talk about the right way to eat it. What is the best time for breakfast?

Erinome: A study showed that eating breakfast before 8:30 AM can lower the risk of diabetes.

Enceladus: Before 8:30 AM. That's a good rule to remember. What about the time between dinner and breakfast?

Erinome: The experts suggest about 12 hours. So if you had dinner at 7 PM, you can have breakfast at 7 AM the next day. But don't wait for more than 15 hours.

Enceladus: Okay, so a 12-hour break is good. What's a good daily schedule for all three meals?

Erinome: Generally, breakfast between 7 and 8 AM is good. Lunch can be from 11:30 AM to 1:30 PM. And dinner from 5 PM to 7 PM.

Enceladus: That sounds like a healthy routine. Now, the big question: what should we eat? A bun on the way to work isn't good enough, is it?

Erinome: Haha, no. The experts say a breakfast of just a bun, or congee with pickles, or soy milk with youtiao, is not the best if you eat it every day.

Enceladus: So what does a good breakfast look like?

Erinome: It should be rich and have variety. They suggest having about 5 different kinds of food. The most important parts are protein, a main food for carbohydrates, and dietary fiber.

Enceladus: Can you give an example?

Erinome: Sure. Protein can be an egg or milk. The main food can be bread or noodles. And fiber can come from vegetables or fruits.

Enceladus: I see. So my single bun is just a main food. It's missing protein and fiber.

Erinome: Exactly. And here is a useful tip: if you only eat protein and a main food, you will feel hungry again very quickly.