Useful & Healthy Breakfast

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The well-known proverb advises to eat breakfast, share lunch with a friend, and give dinner to the enemy.

But whether this strategy is good in terms of nutrition? 

Breakfast helps us wake up and lift your mood, and for many of us do it may be the only time during the day when we can be alone with ourselves.

And while many people – so many opinions on about what should be the breakfast (and whether it is needed at all).

Information on this subject is very controversial, but if we turn to international cuisine, a variety of options is just dizzy. For example, in some countries, breakfast should be minimal, easy and not too early – a cup of green tea with honey, and if this is not enough, you can add a handful of nuts. 

Breakfast Useful & Healthy Breakfast

The Italians can not imagine morning without cappuccino and sweet buns. The traditional English breakfast – this is not a “bunting, sir,” but rather dense meal consisting of eggs, bacon, mushrooms, tomatoes, and even beans.

In Mexico, for breakfast – traditional are tortillas, cocoa or tea with milk and Menudo (goulash giblets). Classic French breakfast (also known as continental) includes croissants, butter, eggs, marmalade, orange juice and coffee. 

Breakfast 2 Useful & Healthy BreakfastThe Chinese, like many other representatives of Asian countries, prefer to have breakfast thoroughly – vegetables, chicken or pork, noodles or soup made ??of rice, flour cakes. Norwegian breakfast consists of fish, cooked in butter and potatoes in their skins with bacon. From all the above it shows that in countries with strong culinary traditions third or even half the calories of the daily diet have a morning meal. 

And what do we do? 

We prefer a morning cup of coffee with buterr, maximum – cereal with juice or yogurt (it’s healthy food!). And this is where the fun begins – from the coffee we feel cheerful, but it soon gives way fatigue and apathy, before dinner is far we have to eat and would be good. 

So what’s the matter? 

It turns out that the complete lack of breakfast, consisting of simple carbohydrates (cereal, cereal, sweets) are harmful to the body! Look what happens if we do not have breakfast, this leads to a drop in insulin levels, there is a so-called “carbohydrate starvation.” This, in turn, causes a desire to bite something “light and wholesome” (that is, simple carbohydrates) in order to satisfy hunger, to overcome the decline of energy and raise blood sugar levels. 

Carbohydrates are received with the food, cause an immediate increase in blood insulin, which removes excess sugar, converting it into fat. This is repeated throughout the day, and this vicious circle often leads to diabetes, high blood pressure and obesity. 

But what happens when we have muesli, cereal, sandwiches with butter or jam for breakfast?

Carbohydrates cause the immediate release of insulin into the blood, which again turns excess sugar into fat, sugar level drops, there is a “carbohydrate starvation” – again, a vicious circle.

Nutritionists believe that it is not so much a set of products as their balance. 

For example, it is believed that the ideal breakfast should contain two thirds of the daily rate of carbohydrate, 1 / 3 rate of protein and less than one fifth rate fat. 

Carbohydrates – this is pure energy needed for the morning “recovery” of the body.

 But there is one important detail: it is desirable not to give preference to the “fast” (simple) carbohydrates, and “slow”. To those found in cereals (not fast food), fruits, vegetables and liquid dairy products. They long to digest. And also we need indigestible carbohydrates – fiber or dietary fiber. They create a sense of satiety, and, besides, are good for digestion. 

This is oatmeal and bread from wheat flour. Protein provides a feeling of satiety throughout the day. 

Sources of protein – it’s fish, meat, dairy products, eggs, beans, nuts, mushrooms. As for fats, they are saturated and unsaturated. The most useful are unsaturated fats – they are absorbed more quickly. 

Unsaturated fats are found in avocados, almonds, olive oil. 

With products and their ratio, we are more or less sorted out,

There is need to convince yourself to listen to the voice of reason. No wonder scientists have conducted numerous studies that established that the rejection of breakfast slows down the metabolism, which means that if you stick to a diet to lose weight, the weight loss process is much slower. 

Such is the paradox.

In addition, the body that is not receiving morning portion of energy will be sluggish and sleepy as long as you do not give its normal portion of food. 

Remember that coffee itself does not give you energy. 

Some experts recommend starting the day with a glass of water. Water entering the stomach washes its walls mucus, toxins, decomposition products, etc. Water, drunk on an empty stomach, washes intestines, it warms up and starts his work – that’s were an appetite appears! 

Just keep in mind – it is recommended to drink water immediately after waking up, hot (not scalding, of course), in small sips. Water should be without any additives. There can be 20 minutes, but for now enjoy a normal morning activities such as cook “proper” breakfast. 

Some Recipes Fro Quick and Healthy Breakfast

For example, an omelet with vegetables:

4 eggs – 1 small zucchini, 2 tomatoes, 1 onion, 1 bell pepper, herbs, salt, pepper, vegetable oil. 

  • Clean and cut vegetables into cubes.
  • Onions in a pan then salt them, add vegetable oil, add pepper.
  • Then add the zucchini, 3-4 minutes – tomatoes, chopped greens, cover and simmer for about another minute or two.

Pour eggs on vegetables, level and roast, cover over low heat until eggs are thick. And you got yourself an oatmeal?

Useful and delicious – if properly prepared. 

Cook porridge with water or milk, add honey for sweetness, some nuts and dried fruit – and energy is guaranteed! Porridges, which are boiled in bags – barley, buckwheat, wheat, rice, etc. - is very easy to prepare. Simply throw the bag in boiling salted water and simmer for 20 minutes. To the finished porridge can add butter and quickly build a salad of radish, feta cheese and herbs. 

So the Western habit of drinking orange juice at breakfast is very useful. For fans of light breakfast can be offered a milkshake – whipped fruit in a blender with milk – what could be easier! 

What coffee, you ask? 

No coffee, then coffee you can drink a little later, during a break, between breakfast and lunch. Bon Appetit and stay healthy!