A healthy breakfast – what should it look like? Ideas

In general times… hurry, many people don’t pay attention to the importance of the morning. meal and its impact on the functioning of the organism throughout the whole process of the day. Some people simply forget about breakfast or even intentionally omit them for fear of “losing” too much the time so much needed to complete all the things planned for a given day. Some people mistakenly claim that giving up breakfast will help them lose weight. That way… are not only exposed to a drastic drop in their own productivity in the work or science, but also for serious health problems.

Why is it worth to eat breakfast?

When we wake up in the morning, after a few hours of sleep, our body demands fuel, which is manifested by hunger and lack of energy. This is due to the reduction in sugar levels, which our body uses as the main source of energy to drive the work of each cell. Apart from breakfast, we do not provide our body with all the necessary nutrients and vitamins, which will cause it will not work properly.

Many studies have shown that eating breakfast is closely linked to a healthy lifestyle and helps protect against many cardiovascular diseases, overweight and diabetes. By providing the right amount of energy in the morning, our metabolism will be stimulated, which will significantly improve the work of the digestive system and increase the amount of calories burned, this is very important especially for those who want to maintain control over their weight. A full breakfast is a real injection that nourishes our brain and increases our ability to remember and concentrate.

Unfortunately, the common hustle and bustle and lack of time makes us often ignore breakfast, which we’re replacing it with a cup of hot coffee. First meal consumption we’re postponing to later hours. It usually ends in an emergency. with hunger attacks that promote evening eating, not necessarily healthy snacks.

Breakfast – the most important meal of the day

Here are several facts which confirm the need for breakfast.

  1. Starting the day with a full meal “boosts” the metabolism.
  2. A morning meal helps to maintain proper blood sugar levels throughout the day.
  3. A healthy breakfast reduces the feeling of hunger all day long, which in turn has a positive effect on our weight. Skipping breakfast significantly increases our appetite for food and leads to overeating.
  4. A rich and nutritious breakfast will give us a feeling of fullness for longer and help us consume fewer calories during the day.
  5. When we eat breakfast, we consume much more vitamins, minerals and digestible dietary fiber than those who give up their morning meal.
  6. A morning meal provides the necessary fuel not only for our body, but also for brain cells. A healthy breakfast helps increase our productivity and ability to concentrate. It helps us better focus on the day ahead, whether we are at work, at school or simply doing other daily activities. There’s nothing worse than knowing you’re hungry all the time. Eating food in the morning not only drives us to work effectively, it also gives our brains the energy they need to function and focus on different tasks throughout the day. Students who eat breakfast have a much better knowledge base, which influences their academic performance.
  7. People who skip breakfast have lower energy levels and less strength and endurance.
  8. Skipping breakfast may cause a worse mood during the day. The foods we eat are inextricably linked to our well-being. We guarantee that you will be less grumpy if you have a good breakfast! This is because a morning meal gives our body the necessary impulse to act, and also balances blood sugar levels, preventing fatigue and mood swings.
  9. Giving up breakfast makes our memories worse.
  10. Skipping breakfast is associated with an increased risk of heart disease, diabetes, obesity, metabolic syndrome, elevated triglyceride levels, high LDL cholesterol levels and low HDL cholesterol levels, as well as potency disorders.
  11. The American Nutrition Association has stated that eggs, lean meat (turkey), and fruit are essential ingredients in any breakfast, and that vitamins A, D and lutein contained in them have a positive effect on the condition of our skin.
  12. Breakfast is an essential meal for athletes who want to increase muscle mass.

See also: Low testosterone level – how to deal with it?

What should it be? to make breakfast? Definition of a healthy breakfast

Whether our breakfast will be healthy depends on the ingredients we use to make it. It is recommended that breakfast covers around 15-20% of our daily calorie requirement. For example, for an average person it is about 2000 kcal, so breakfast should provide us with 300 to 500 kcal. An ideal breakfast consists of at least three groups of foods, with particular emphasis on fibre-rich grains, lean proteins (eggs, lean meat, legumes, non-fat or low-fat dairy products), fruit and vegetables.

Components of a healthy breakfast

Eggs

Eggs are undeniably tasty, but also healthy. Studies have shown that Eating eggs for breakfast gives you a feeling of satiety, which helps to reduce the calorie content of subsequent meals. Yolk contains large quantities of lutein and zeaxanthin, natural antioxidants helping to prevent eye diseases such as cataracts and macular degeneration. Eggs are also very good a source of choline, an important nutrient for brain health and liver. Eating whole eggs can reduce the risk of disease the heart by modifying the shape of the bad cholesterol molecules LDL, increase the amount of good cholesterol HDL and strengthen sensitivity to insulin. What’s more, three whole eggs deliver Approximately 20 grams of top quality protein with ideal aminogram. Hard boiled eggs are also very good option for breakfast for busy people, just prepare them for yourself the day before, peel off the shell, season according to your own taste. and put it in a container. Ideal, full-fledged breakfast, which we can take with us to work or to school.

Greek yoghurt

High-protein and creamy Greek yoghurt is another ingredient recommended for breakfast. Like other dairy products, yoghurt contains a large amount of protein, which increases thermogenesis in the body and speeds up metabolic processes. Full-fat yoghurt contains linoleic acid CLA, which helps reduce body fat and reduces the risk of breast cancer. Live bacteria cultures from yoghurts and dairy products improve intestinal function and provide adequate protection. A bowl of Greek yoghurt with fresh fruit, seeds, nuts and honey is a great idea for a quick and healthy breakfast.

Oatmeal

Oat flakes have many beneficial properties for our health. They’re rich in antioxidants that ensure proper functioning hearts and regulate blood pressure. In addition, contained in oat grains Fiber called beta-glucan helps to lower the level of the bad. cholesterol. Cooked oatmeal tastes great with many additives, such as fresh fruit, nuts, nuts, nuts and seeds.

Nuts

All types of nuts are rich in magnesium, potassium and essential monounsaturated fatty acids. Brazil nuts are one of the best sources of selenium – only two nuts provide more than 100% of the recommended daily allowance. Adding nuts to oatmeal or yoghurt will significantly increase the nutritional value of your breakfast.

Fruit

Fruit should be part of every healthy breakfast. All of them contain vitamins, potassium and fibre. Citrus fruits are a very good source of vitamin C. One large orange provides more than 100% of the recommended daily allowance. The fruit is also very nutritious due to its high content of water and dietary fiber.

To sum up, regular consumption of breakfast improves the general situation health and well-being, better functioning of the brain, and muscles. A good breakfast will ensure energy balance throughout the day and will provide our body with all the information it needs to proper functioning of nutrients.

Sobre Marius 88 artigos
Creator of "Better Erections". He is 43 years old. He runs his own transport company on a daily basis. He likes to share his experiences with others. He is very familiar with the kind of problems other men have, that's why he tries to help by writing this blog. Together with his friends he had an idea for the editors, which is favourable to male problems.

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