Everybody knows that you need breakfast every day. It is the morning portion of food that nourishes with energy, which is important for fulfilling the assigned tasks. But it should be borne in mind that if a healthy breakfast promotes vivacity and excellent well-being during the day, then the wrong choice of products can lead to a person quickly becoming tired and drowsy. According to doctors, there is no more important meal. Today we analyze what is included in the concept of a healthy breakfast.
Cup of coffee and sandwich
With them, the morning begins with many. At the same time, doctors do not get tired of repeating that this is completely wrong. A healthy breakfast is a source of fats, proteins and carbohydrates. It must be nutritious and full. We used to take very little time for a morning meal, drinking coffee almost on the run. As a result, by 10 a.m. many feel very tired.
Review your schedule. Perhaps you should go to bed an hour earlier so that in the morning you can get up on time, do exercises and cook a delicious, and most importantly, healthy breakfast.
The opinion of nutritionists
These statements are not prejudices or whims. The thing is that our body works like a clock, only if you provide it with the right “fuel” on time. Let's look at why you need breakfast. Morning meal is not just satisfying hunger. A proper meal allows you to start the metabolism and energizes for the whole day. Therefore, one cannot neglect it. Not only working capacity depends on this, but also health in general.
It is especially important to study this material for those who are used to ignoring breakfast. Healthy eating begins when you pay enough attention to it. Neglecting the morning meal, you are depriving the body of the necessary substances. So, you will feel apathy, irritability and drowsiness. But that's not all. The body will try to get everything you need, which means you will overeat in the afternoon and evening. This is fraught not only with excess weight, but also with digestive problems.
So, for normal functioning you need breakfast. Healthy eating starts with cereal, granola and fruit. Approximately 35% of the total daily diet should be in the morning meal. Take another 45% for lunch, and take the rest for dinner and snacks. Then you will maintain a slim figure, a healthy stomach and excellent performance.
Right after sleep
It also happens that immediately after waking up, a person goes into the kitchen and, having not yet woken up, rams up a hearty breakfast in his stomach. Is it good? No, this is also extreme. The stomach should have time to wake up and tune in to digestion. And a glass of water will help in this. As soon as you get up, you need to drink clean water. And then calmly go off to brush your teeth and do exercises. This will help to start metabolic processes. After about 30 minutes, you can start eating.
Healthy breakfast for every day is not difficult to prepare. The basic principles of a morning meal are lightness and nutrition. If the fridge contains fried chicken or salad with mayonnaise, take your time to get it on the table. The body did not have time to wake up and is not ready for such heavy meals. Nutrition is important in order to energize for the next few hours.
Breakfast basis
Today we want to consider not only the principles of building a menu. A healthy breakfast is not a whim of a nutritionist, but a necessity for your body. But most importantly, you must understand what is the basis of the selected dishes. These are, first of all, proteins and carbohydrates.
Protein is the building material for our cells, which is needed every day for renewal and growth. Carbohydrates act as clean fuel or energy. In addition, they are necessary for the normal functioning of the brain, because it needs a large amount of glucose. And in the morning you need to eat most of the daily supply of carbohydrates. Later they will be deposited in the form of fat cells.
What to eat for breakfast
Many people think that cereals are ideal. Today there are alternative options when it is proposed to use pure protein as a morning meal. But it is cereals that help cleanse the intestines, they contain many vitamins and minerals. In addition, they provide fast saturation.
The leader is oatmeal. Tasty, light, hearty, it is liked by adults and children. A quick and healthy breakfast is also a muesli with yogurt. You can add dried fruits and nuts, seeds to them. Boiled eggs and cheese sandwiches, vegetable salads and cottage cheese look good on the table. But it is best to refuse sausages.
Morning meal for the busiest
Today we want to consider also the most successful recipes. A healthy breakfast is not so difficult, difficult and long as it might seem at first glance. And first of all, we will consider the features of preparing a healthy meal for those who do not have time to cook. Breakfasts in this series do not take more than 15 minutes. Agree, your health is worth this time.
- First option. Boil two eggs and make bread toasts. It is best to choose whole grains because they are healthier. Lubricate them with a clear layer of oil and natural sugar-free jam. Tea will complement the meal.
- Take a bag of granola without sugar. They can be replaced with cereal, but it will not be so useful. Pour in skim or soy milk. And for sweets, take a glass of juice and an apple.
- The third option can be considered the most useful. To cook it, take instant oatmeal and pour boiling water. You can add raisins, fruits and berries.
- Fresh cottage cheese and cocoa in skim milk.
- Fruit salad. To do this, take a banana, pear, apple and orange, kiwi, cut into cubes and fill with natural yogurt.
As you can see, breakfast recipes can be quite varied and tasty. Eating healthy is easy. Try it and you will never make sausage sandwiches again.
If you want to lose weight
The standard diet for those on a diet is 1800 kcal. If you are seriously involved in sports, then this will not be enough, the figure is designed for a sedentary lifestyle. In this case, breakfast should be approximately 400 kcal. At first glance, it’s quite difficult to calculate what you can think of in order to meet this figure. In fact, you just need to write yourself some good recipes.
Healthy breakfasts for every day can be varied and very tasty. Let's look at a few options.
- A cup of granola without sugar and honey. For dessert, you can have one banana.
- Fruit juice - 100 g, whole grain bread roll and low-fat cheese. Add boiled egg and coffee to make a delicious and nutritious breakfast.
- Low-fat cottage cheese - 200 g.
- Natural yogurt - 100 g. You can add fruits, nuts and cereals to it.
And remember that low-calorie breakfasts are just part of a weight loss program. How you will eat for the rest of the day is very important. In addition, you must enroll in a gym.
For athletes and not only
If you go to the gym in the morning, then breakfast should be light, but nutritious enough to prepare the body for stress. Please note that right before classes you can’t eat. An hour should pass after the meal, and only after that you can begin to exercise.
The best choice for an athlete is cereal porridge with dried fruits. But you need to be careful with them. Dried fruits are very high in calories. Therefore, a small handful is enough to saturate the body with vitamins and fiber.
- Millet porridge and a glass of milk. A very healthy porridge, as it is the only one that contains polyunsaturated fatty acids. This is very important for the heart and blood vessels, which is extremely important during training.
- Oatmeal. Add banana and coffee to it and get a sumptuous meal.
- Steamed chicken or turkey with broccoli garnish.
- Sandwiches with salmon and tomatoes, as well as freshly squeezed juice.
- Protein omelette and oatmeal.
What should be excluded from the morning diet
For breakfast, it is strongly not recommended to eat scrambled eggs. Favorite dish by many creates an increased load on the digestive tract. Boiled eggs are much easier to digest, especially if they are soft-boiled. Sausages and sausages are forbidden foods. They clog the stomach and do no good. But there is also a small list that you need to know and consider:
- Black coffee. Drunk on an empty stomach, it often leads to an exacerbation of gastritis. Therefore, if you can not do without a fragrant drink, then try to drink it in small quantities after a meal.
- Oranges. Very healthy fruits that should be on your table. But on an empty stomach they do not have the best effect on the gastric mucosa.
- Sweet yeast pastries. But whole grain bread should be on the table every day.
- Smoked meats.
- Fried and fatty dishes.
General recommendations for breakfast
- Recipes for a healthy diet for every day should be built in accordance with the general ideas about tasty and healthy food. One of the main rules is that the food should be warm. A cheese sandwich or cereal with milk is far from the best food option, since it does not break down in the stomach, but warms up. As a result, it goes into the intestine in an unprocessed form, which causes bloating and heaviness. Starting a work day with such symptoms is very difficult. Therefore, try not to make such mistakes.
- Completely eliminate semi-finished products, stop reheating food in the microwave. Accustom yourself to using the oven and toaster, so the food is more healthy. Better yet, steam.
- In the morning you can’t eat foods fried in oil.
- For a healthy breakfast, the menu should include foods rich in calcium, iron and B vitamins.
- Choosing a morning menu, you can experiment, giving preference to a healthy and tasty combination of products. However, a healthy breakfast menu should contain whole grains rich in minerals and vitamins, fresh fruits and vegetables.
- Refuse sweets in the morning. This is an extra load on the pancreas.
The best recipes
Basically, everyone wants to keep cooking time to a minimum. This is especially true for breakfast, when you need to get up earlier than usual and spend this time in the kitchen. And one of the strangest at first glance recipes is soup. It is rarely done for breakfast. At the same time, soup allows you to quickly saturate the body with nutrients and for a long time drives away a feeling of hunger.
- To make a quick soup, you will need a liter of water, 3-4 potatoes, onions, 150 g of minced meat. Boil water, add vegetables to it, and after 20 minutes, form meat balls and dip in water. Another 5-7 minutes - and the dish is ready.
- Fruit Pudding. Very gentle, pleasant and tasty breakfast. To prepare it, you need to take 3-4 favorite fruits, beat them in a blender and add chopped nuts, beaten egg, a little salt and sugar. Stir and bake for 10 minutes.
A bowl of soup and a small piece of casserole will give true pleasure, as well as a feeling of satiety for a long time. Proper breakfast does not contribute to overweight, but allows you to work productively and not think about food.