Fatigue, decreased concentration, gastrointestinal diseases, and the development of diabetes await those who skip breakfast and those who mindlessly eat the leftovers of yesterday’s dinner in the morning. In order for breakfast to provide energy for the day, help control and even lose weight, and not disrupt metabolism by filling the body with unnecessary carbohydrates, you should approach the morning menu wisely.
Skipping your morning dose of proteins, fats and carbohydrates is a sure way to gain excess weight. Skipping breakfast increases your hunger throughout the day.
Imagine: overnight the body manages to digest everything you ate for dinner (taking into account the correct diet) and “misses” vitamins, proteins and fats. In the morning, he waits for a new portion to generate energy, but either receives nothing, or a mug of coffee, forcing him to work even faster.
Where to get energy from? That’s right – from stocks! This is something the cunning body begins to do at other meals.
Scientists have found that a “hungry” body more often chooses the most high-calorie foods. Those who skip breakfast eat 40-50% more sweets and soda, and 30-40% less fruits and vegetables.
Doctors recommend having breakfast from 7 to 9 am. In the morning, the body produces special enzymes that trigger metabolism. If you don’t have time to offer them something that they can digest, they will simply burn out.
You shouldn’t eat leftovers from dinner, or, following advertising or stereotypes, treat yourself to French buns.
That is, it must contain vitamins and other elements necessary for the body for normal metabolism and energy production.
Squirrels
Proteins are responsible for many processes in the body. The meat should be boiled or steamed. You can include turkey in your diet.
Dairy products – milk, cottage cheese, cheese, yoghurts.
Eggs.
Beans, mushrooms, nuts.
Slow (!) carbohydrates
Slow carbohydrates are a source of strength and energy, they are not deposited on the stomach and sides, they are processed by the body longer, so a person does not feel hungry for a long time. What to eat to get these carbohydrates
Remember the famous “Oatmeal, sir!” Porridge is a reliable source of slow carbohydrates. Pay attention to buckwheat, pearl barley, millet, multigrain, quinoa.
Porridge
Pasta. Better from durum wheat
Legumes
Muesli
You can prepare muesli yourself – bake long-cooked oatmeal in the oven without sugar.
Healthy fats
Fats, when consumed correctly, do not harm the body, but help metabolism. There are three types of fats: saturated, unsaturated and trans fats. It is better to put a taboo on the latter: they help, perhaps, to build up cholesterol plaques in the vessels.
If you are not overzealous in using them, they are also useful.
Unsaturated fats are the healthiest type for the body. These are fatty acids, they can be found in fish – herring, mackerel, salmon, as well as seeds, nuts, avocados, and oils.
Cellulose
Fiber helps digestion. And found in vegetables. Choose the ones you like best, but don’t go overboard with those that cause questionable processes in the gastrointestinal tract. So, cabbage can cause flatulence. All vegetables should be eaten after pre-processing. Raw ones can harm the stomach with acids.
Norm BZHU for breakfast
The formula for an ordinary person who does not have health problems and does not want to lose excess weight is simple: 1/3 proteins, 2/3 carbohydrates and 1/5 fats.
However, the norm of BZHU is individual for everyone. Dietitians and nutritionists can help you choose it. Now there are many applications on the network that determine the norm based on gender, weight, height and lifestyle. So, for an athlete this will be one norm, for an office employee it will be completely different.
Nutritionist opinion
Despite the fact that the “standards” for a healthy breakfast are already known, nutritionists agree that this standard will still be different for each person. Gender, age, lifestyle, as well as existing diseases, for example, gastrointestinal tract or allergies, all play a role.
So, people with problems in fat metabolism need to cook oatmeal only in water. And obese people should not indulge in foods containing fat.
Nutritionists debunk myths regarding “healthy breakfasts”, revealing important nuances. They will help you eat truly healthy:
You should not add honey or dried fruits to oatmeal – such an amount of combined carbohydrates will not be beneficial.
Smoothies, fruits, raw vegetables are great, but you shouldn’t eat them on an empty stomach, especially for those who have stomach problems. These products contain acids that corrode the walls of the stomach. “Safe” for morning meals are banana, avocado. It is better to process other vegetables and eat fruits later – for second breakfast.
Freshly squeezed juices lead to excess weight. This is a real “fructose bomb” and even without useful fiber. The excess that the liver does not have time to process in a day turns into fat.
Sandwiches for breakfast are good, but the bread should be whole grain, and instead of sausages and bacon, a piece of boiled chicken breast.
Here’s what you should definitely give up in the morning:
Fatty meat: kebabs or baked leg of lamb are poor choices. There are a lot of heavy trans fats. Sausage will also have to be excluded.
Quick porridges: porridge needs to be boiled. If they offer to pour boiling water over it and enjoy it after 3 minutes, it means that it has already been pre-treated and there are no useful substances or vitamins there. Only sugar and unhealthy carbohydrates.
Coffee. This may seem incredible to some, but coffee in the morning is a beautiful advertising gimmick that leads to dire consequences in the form of health problems. It is better to give up coffee early in the morning in favor of green tea or warm water.
Bakery. A croissant or bun for breakfast is, of course, tasty, but not healthy. Flour causes resentment in the gastrointestinal tract, and the fast carbohydrates it contains do not provide energy, but excess weight.
But nutritionists note that breakfast is the very time when you can allow yourself to commit a small crime and treat yourself, for example, to a chocolate bar.
