Breakfast is the most important meal in the diet of every person. It is in the morning that our body needs to receive a significant amount of energy necessary for the proper performance of all its functions. Proper breakfast is the key to success, giving a charge of vivacity and good mood for the whole day. That is why breakfast should be full, balanced and as healthy as possible.
Breakfast
This article will focus on the first breakfast, which is recommended at 7-9 a.m. While lunch is a classic snack, breakfast is a complete meal that should be given due attention. The share of the first breakfast accounts for 15-20% of the daily intake of an adult. That is, with the first meal in our body should receive approximately 450-600 kcal.
The first breakfast is recommended to be taken some time after waking up (at least 20-30 minutes), in order to allow the body and body to "wake up". It is after this time that the gastrointestinal tract will be ready for eating and perceiving a proper and healthy breakfast. So, what are the options for a first breakfast?
Milk porridge
Porridge is traditionally a model of a healthy breakfast with proper nutrition. When cooking porridge, you can use completely different cereals: for example, oat, millet, buckwheat, rice or pearl barley. For those who are not afraid to gain weight or even want to get a little better, you can cook semolina for breakfast. At the same time, experts recommend preparing this dish in water or in half milk (milk and water in a ratio of 1: 1). It is also undesirable to add various unwholesome additives to porridge, such as butter or jam.
An additional product to your taste can be applied to porridge. It can be a sandwich with butter or cheese, fruit (for example, banana, pear, apple) or a handful of nuts (preference should be given to walnuts or pine nuts, cashews, almonds, raw peanuts). It is also important to add a drink to this combination (jelly, dried fruit compote, fruit / vegetable juice, tea or cocoa).
Egg omelet
What to eat for breakfast with proper nutrition? The most common answer to this question is omelet. At the same time, it is recommended to cook it from egg white, since the yolk with daily use can harm the body. However, the yolk is necessary for the human body, so it can be added to the omelet 2-3 times a week.
It is worth noting that, although the scrambled eggs are considered a great analogue of omelet, it is still more harmful to our body. Fried eggs cannot be called a recipe for a proper breakfast, because it is cooked in a pan with the addition of vegetable oil and some seasonings. That is, the omelet should be preferred to “unprofitable” fried eggs and, moreover, to cook it for a couple.
You can add a sandwich and a drink to the egg omelet. You can also add some wholesome fruits and vegetables to your dish (for example, avocados, cauliflower, tomatoes).
Casserole
Casserole belongs to the correct breakfast for every day. It is prepared for both adults and children. Ever since kindergarten, everyone knows the semolina or cottage cheese casserole. Such a dish can be easily prepared at home. Moreover, a useful casserole can be, in addition to cottage cheese and semolina, buckwheat, rice or vegetable.
It is not recommended to add jam, butter or condensed milk to a sweet casserole, since such a casserole is not a recipe for a proper breakfast. It is important to remember that excessive sugar intake is harmful to human health. But when preparing the dough for a future casserole, you can add a small amount of pre-soaked raisins to it. Together with the casserole, you can cook a hard-boiled egg. It can also be supplemented with a sandwich or a handful of healthy nuts. It is important not to forget about the drink, which should be present at any option of a correct and healthy breakfast.
Cottage cheese
The fat content of cottage cheese for the first breakfast should be at least 5-10%. It is such cottage cheese that enriches our body with necessary and valuable proteins and fats. At the same time, it is better to use it with natural yogurt, which is not very fatty and more useful than sour cream. Instead of sugar, it is recommended to add nuts or dried fruits, and sometimes you can even treat yourself to fresh fruits. Thus, instead of a very high-calorie and not enough healthy breakfast, we get the “right” cottage cheese, filled with all the necessary substances. Such cottage cheese is used as a healthy breakfast for every day with proper nutrition.
Healthy sandwiches (sandwiches)
For breakfast, you can "collect" healthy and proper sandwiches. Between small pieces of black or whole grain bread, put various vegetables and hard cheese, and you can finish our healthy sandwich with a steam omelet or a piece of boiled chicken or fish. Such sandwiches are used with tea, cocoa or a glass of kefir. This recipe for a proper breakfast includes a small amount of fat and at the same time saturates the body with valuable proteins, carbohydrates and vitamins.
Fruit salad
Fruit salad can be allowed no more than twice a week due to the fact that such a dish is full of various sugars, frequent consumption of which harms the human body. Such a sweet salad is not recommended to overflow with a large number of fruits and berries such as grapes, apricots, peaches. In this case, you should make your choice in favor of unsweetened apples, pears or plums. Such a salad can be supplemented with nuts and raw oatmeal, and seasoned with natural (without various sweet additives) yogurt. So we get a delicious and the most correct breakfast.
Bakery products
This type of breakfast cannot be called very useful. In flour products contain few useful substances, especially if among all the variety to prefer sweet rolls or fried pies. However, in this case, you can find recipes for breakfast with proper nutrition. The calories obtained from such products will not bring the maximum benefit to the body, however, if there is not enough time to prepare porridge or omelet, staying without breakfast is even more harmful and wrong. Therefore, in order to avoid unforeseen circumstances, you need to plan your first meal since the evening.
In this article, we will analyze recipes for some dishes that will help to get a sufficient amount of the right and necessary substances from the bakery products.
Recipes
The question "What to eat for breakfast with proper nutrition?" Thousands of people are asked daily.
Some breakfasts are not difficult to prepare, but for this you must have sufficient experience. In this part of the article we will analyze the recipes for various breakfasts and take the next step towards proper and healthy nutrition.
Greens omelette
This omelet can be called a sample of a delicious, healthy and proper breakfast. Omelet is not particularly difficult to prepare, so you can get the most out of it, both in terms of nutrition and in terms of time limited in the morning. What products are useful to us?
It:
- 4 chicken eggs.
- 4 teaspoons of wheat flour.
- 4 tablespoons of nonfat milk.
- A bunch of greens.
- Butter.
- A pinch of salt to taste.
To enjoy omelet with herbs, you must first prepare a "dough". To do this, mix eggs, milk, wheat flour and salt in a sufficiently deep container. Bring the ingredients to a state of homogeneous light mass of a semi-liquid consistency. Add a small amount of butter and finely chopped greens to the pan, and then pour the previously prepared egg mass into the pan and distribute it evenly over the pan. As soon as a golden crust appears on the surface of the omelet, you can turn off the stove. Thus, we spent only 5-10 minutes on the preparation of such a delicious and absolutely harmless omelet, and now we can enjoy our healthy breakfast.
Buckwheat Casserole
Such a casserole is often prepared by people who adhere to proper nutrition, as it is quite satisfying and at the same time useful. What do we need to cook it?
Grocery list:
- A glass of buckwheat.
- 3-4 chicken eggs.
- 50 ml low-fat cream.
- A bunch of greens.
- Butter
- Spices (pepper, salt) to taste.
First you need to boil buckwheat and leave it in any bowl for cooling. We mix eggs, cream and greens and mix these ingredients with a whisk until a homogeneous mass is obtained. Next, add our egg mixture to the boiled and already cooled buckwheat. Then we put our future casserole in a mold (for example, silicone), which must be lubricated in advance with a small amount of butter. A dish is baked in the oven at a temperature of 180 ° C for about 25-30 minutes. You can check the readiness of the casserole with an ordinary toothpick. We pierce the casserole with a toothpick, and if it remains dry, then our casserole is ready. Bon Appetit!
Cereal bars
Such bars are quite useful and at the same time very nutritious. With a lack of time, such bars can even be taken with you to school or to work. They saturate the body with all the necessary useful substances, and also give us energy, allowing us to forget about the feeling of hunger for a long time. What do we use to make such a wonderful breakfast?
Ingredients:
- 90-100 g of medium-sized oatmeal.
- 1-2 chicken egg protein.
- 20-30 g of raisins.
- 1-2 bananas.
- A small handful of almonds.
- A tablespoon of honey.
First we have to make a “dough” for our cereal bars. To do this, mix oatmeal and raisins in a dry container. We chop some bananas with egg whites in a blender. Grind the almonds separately (to the state of a nut paste) and add to the container with the egg-banana mixture. You can once again mix the resulting mass with a blender to achieve the most homogeneous composition. After this, you need to add the mixture with a spoon of honey and mix it again thoroughly.
Now add the resulting mass to oatmeal with raisins and mix until completely homogeneous. We will get a kind of "dough" from which our cereal bars will be prepared. From the dough we form bars (of any shape) and put them on a baking sheet pre-coated with foil. Next, place the pan in the oven, heated to 250 degrees, and bake the bars for 25-30 minutes. Now our delicious cereal bars are ready. They are useful and, most importantly, saturate the body with the right energy. Bon Appetit!
The right cheesecakes
Cheesecakes themselves are not the most useful and healthy dish. However, for fans of cheesecakes, a special recipe was compiled, the ingredients of which will not bring any harm to the body. This breakfast can be prepared for children, as it contains a lot of nutrients needed by the body. What products do we use?
- 4 tablespoons of low fat cottage cheese.
- 3 chicken eggs.
- 2 tablespoons of milk with a fat content of 1.5%.
- 140 g of flaxseed or rye flour.
- 1 carrot
- 10 g of baking powder
- A bunch of green onions.
- Spices and seasonings to taste.
First, prepare the vegetables: chop green onions and peel, and then chop the carrots with a fine grater. In a small container, mix and beat milk, cottage cheese and a couple of egg whites. Separately combine the flour, baking powder and spices and add them to the curd-milk mixture. Next, add the prepared vegetables to the resulting mass and pass it through a blender. Finish the dough with the two remaining yolks and the remaining egg, mix it. Cheesecakes are fried in a pan by analogy with classic pancakes. Now you can still serve a hot dish to the table!
Finally
So, in this article we learned what is the "foundation" and the basic rules of good nutrition at the beginning of the day, and also examined some interesting and simple recipes for the right breakfast. Always follow a diet and strive for excellence in food hygiene. In this case, you will remain a healthy and beautiful person for a long time. Bon Appetit!