Healthy breakfast - a breakfast, which provides human energy for the long term. Nutritionists do not get tired to remind you how much useful for human healthy breakfast: it provides a feeling of satiety for a few hours, helping to wake up quickly and, more importantly, it helps to maintain a normal weight. Skipping breakfast is not recommended, because it was he who provides the necessary energy to start a new day.
Why a healthy breakfast so important?
A healthy breakfast provides a person not only the necessary energy to start the day, but also the vitamins and minerals needed to maintain health in the norm. After a long period of time without a meal blood sugar level
Blood sugar - one of the main indicators of human health
decreases, and the breakfast to compensate for this decline. But the rejection of breakfast leads to the fact that only one to two hours after the start of the day the body begins to "demand" something sweet to normalize blood sugar levels. As a result, instead of a healthy breakfast that would "save" a certain number of calories a person appeared to satisfy hunger, uses the first available (and usually not very useful) food.
A healthy and nutritious breakfast will provide the body with the necessary "fuel" for a few hours, up to the afternoon, and will not feel the unpleasant sensation of hunger. Moreover - some studies show that a healthy breakfast (with lots of carbohydrates and little fat) improves attention, concentration and, ultimately, performance, especially needed in the morning.
Healthy breakfast recipes
Healthy breakfast does not have to be local. If in the morning you can not even look at the food without disgust, limit a glass of fruit juice, banana, yogurt or toast fried - even a seemingly small amount of food contains calories, the body that will provide the necessary energy for a few hours ahead.
Healthy breakfast options:
- Porridge for breakfast - the perfect start to the day. If you have a child have an aversion to manna or millet porridge, you can stay on cereals or cereal noodles with a small amount of low-fat milk. Breakfast To become even tastier and more nutritious, and the body does not require sweets, porridge, you can add some fruit - chopped banana
Bananas: the benefits and harms health
, Raisins or dried apricots perfectly complement a healthy breakfast. Of course, the best to eat porridge for breakfast - it contains the most fiber, "healthy" energy source that allows you to quickly experience the feeling of satiety and keep it for a longer period.
- Fruit salad - it's not only the energy required to start a full day, but also a set of useful vitamins and minerals. In contrast to the sweets, which the body breaks down very quickly, fruit absorbed by the body a little longer due to the fiber content - and this meaning that the body will get energy metered gradually longer and you will not feel hunger. As a "refueling" fruit salad to suit low-fat yogurt and ingredients can be any fruit - chopped bananas, apples, pears, plums.
- Boiled eggs - healthy breakfast option, which requires virtually no time or energy to cook. Relatively low-calorie (one cooked chicken egg contains about seventy five calories), eggs - are an excellent source of energy and nutrients (such as vitamin D and protein), particularly in combination with a piece of wholemeal bread and a glass of fruit or vegetable juice. For breakfast it is better to eat whole grains rather than regular white bread - it is much less healthful fiber.
- Traditional English breakfast (bacon and eggs) - a healthy breakfast option for those who prefer a square meal in the morning. Low-fat fried bacon in a frying pan - a great source of protein, like eggs, contain, in addition to the desired protein, iron and calcium. For a taste you can add eggs, finely chopped tomatoes or canned beans, a variety of healthy breakfast slice of toasted whole-grain bread and a glass of juice.
The benefits of breakfast
At the time, approximately eight-hour sleep the body is left without food and water. During this time we have time to thoroughly hungry, so the so-called "energy reserves" of the body in the morning it is necessary to replenish a healthy diet to gain strength for the whole day. Moreover abstinence from food leads to a sharp decrease in blood sugar levels. Extensive research on the subject shows that the systematic refusal of the breakfast can lead to poor memory, inability to concentrate and learn. On the other hand, after breakfast, increases blood sugar levels and restored after a night of disturbed metabolism
Improves metabolism and losing weight without dieting
. This contributes to the effective work of the whole organism. However, women should make a breakfast menu with extreme caution to avoid sudden changes in blood glucose levels. Here are some useful properties of breakfast:
- Breakfast provides the body with the nutrients needed to start the day
- Daily breakfast helps maintain a healthy body weight.
- Daily breakfast reduces the need to snack during the day, thereby regulating appetite
- Breakfast reduces the likelihood of overeating during the day
- B reduces the risk of type 2 diabetes and cardiovascular diseases
- Breakfast helps to stabilize hormones and blood sugar
Blood sugar - a very important indicator
- Breakfast morning reduces fatigue and sleepiness
- Breakfast increases energy levels and improves mood
- Breakfast improves concentration and stimulates mental activity
- Breakfast helps to successfully lose weight and maintain a healthy weight
- Breakfast improved sensitivity
- Breakfast improves health and well-being
Remember that from the food you eat for breakfast, depends not only on health and mood, but also the thinking activity and susceptibility. This means that the breakfast menu should be diversity. Different combinations of foods - the key to proper nutrition, because different foods contain different nutrients and vitamins. Try to include a menu of breakfast food, cooked on the grill instead of frying.
Women do not abandon breakfast consume more calories, but those calories do not translate into excess weight. Be sure to include breakfast menu foods that contain iron, calcium and vitamins B group.
Is it possible to consume cooked breakfast from polufabriktov, or need to prepare fresh every morning? What is a balanced breakfast? Nutritionists recommend include cereal breakfast menu - they help maintain a healthy body weight, in addition, women who regularly consume cereals, more slender figure than those who eat breakfast only meat, eggs or sandwiches. Another advantage of cereal (eg, oatmeal) - rich in fiber oatmeal, cooked in skim milk, reduces the likelihood of developing heart disease, stroke and diabetes. Experiment, try different combinations to find a healthy and tasty combination of products that is right for you.
- Include breakfast menu tselnozernye products containing a variety of minerals and vitamins
- Include breakfast menu fresh fruits and vegetables rich in vitamins, minerals and phytochemicals
- Do not eat sweets for breakfast, in particular, sweet porridge
- Avoid foods containing saturated fats, such as bacon and meat products containing large amounts of fat and salt.
- Avoid white bread, cakes and syrups.