Morning meal starts the metabolism and helps to activate the body throughout the day. Nutritionists recommend laying in the morning meal about 25% of the calories of all meals per day.
Recommendations for a proper breakfast
There are a number of rules, observing which you can get the most benefit from a morning meal:
- Half an hour before eating, you should drink a glass of water at room temperature. This will start the metabolism process.
- It is advisable to eat from 7 to 9 in the morning.
- It is best to have breakfast at the same time daily.
- You need to eat slowly, carefully chewing food.
- There should be proper drinks, for example, green tea, kefir, coffee, but you need to drink them after eating.
Scientists from the University of Virginia, USA, found that regular consumption of live yogurt can relieve depression. This is due to the fact that the lactobacilli contained in this product are able to reduce the level of stress hormone - cortisol. Therefore, you should regularly use yogurt.
Options for the most wholesome dishes
Besides the fact that breakfast should be useful, it is important that it does not take too long to cook.
Here are some possible options:
- Omelet, scrambled eggs, boiled eggs. You can add vegetables, boiled, stewed chicken or turkey. Milk is added to the omelet.
- Sandwiches with whole wheat flour bread with cheese, chicken, herbs, vegetables, eggs.
- Cottage cheese with avocado, nuts, berries. A cottage cheese casserole or cheesecakes can also be a good option.
- Salad of fruits, berries, seasoned with honey, natural yogurt, with the addition of nuts, cereals.
- A variety of cereals with nuts, berries, fruits. Porridge is an excellent source of regular, slow carbohydrates that can give energy for 3-4 hours. Since there is a great variety of cereals, it is easy and simple to diversify breakfasts.
- Smoothies. Now it is a fairly popular food option. You can add berries, fruits, and even vegetables to your taste. A useful addition will be natural yogurt, kefir, as well as fiber - bran, flax seeds.
Bran - A source of fiber, which is necessary for the proper functioning of the intestine. Their fibers are not digested, but act as a sorbent. They remove toxins, salts of heavy metals, improve intestinal motility, and prevent constipation. Drinking bran helps lower blood cholesterol. This useful product also helps in losing weight.
What you can not eat in the morning
There is a list of products whose use is undesirable at breakfast: Smoked meats, fried meat, salted fish, pickles, spicy, fatty. Such products give a strong burden on the digestive organs, namely the pancreas.
Flour and sweets. This breakfast option provides a rapid increase in glucose, as these are fast carbohydrates. Eating sweets in the morning will lead to the fact that after just 1-2 hours you will want to eat again.
You cannot eat sweets on an empty stomach. Since the pancreas is not able to produce the proper amount of insulin after waking up. It is fraught with eating sweets in the morning with an increase in blood sugar.
You can drink coffee, but not on an empty stomach, but after eating. Alcoholic drinks in the morning make it possible to eat much more food. Some types of fruits, such as citruses, increase the acidity of the stomach.
An energetically rich breakfast, tasty and healthy, is the path to health, weight loss, well-being and good mood.
