Breakfast is the most important meal of the day and should provide about a quarter of your daily calorie intake. According to statistics, people who eat breakfast are less prone to stress than those who skip it. A good breakfast is a great way to improve brain function throughout the day.
Many deny themselves the morning meal for fear of getting better. However, scientists believe that The “right” breakfast, on the contrary, promotes weight loss. The fact is that when you sleep, your metabolism slows down and does not “wake up” until you eat. Therefore, if you skip breakfast, then before lunch your body will burn much fewer calories than it could if you had breakfast. In addition, the body deprived of breakfast turns on the instinct of self-preservation and begins to use the energy received during lunch and dinner to create fat reserves.
If you don’t consume the required number of calories and nutrients for breakfast, consider that you are still sleeping for half a day. Because there will be no sense from you until lunch, when you still decide to eat heartily. Let you don’t feel like eating now – then you will want to three times more, keep this in mind when refusing toast.
People who do not forget about breakfast recover faster from illness, than those who limit themselves to a cup of coffee.
Ideally, breakfast should consist of:
from cereals– for a long-term energy supply;
fruit– for immediate release of energy and vitamins;
from dairy products– for proteins and minerals.
A hard-boiled egg contains choline, which increases the level of “good” cholesterol and improves memory.
Nutritionists recommend starting the morning with a glass of water, tea or juice. The fluid will help the body wake up and start the process of digestion.
It is especially useful to eat muesli or cereals in the morning.: copper and zinc are essential for maintaining a healthy immune system.
Scientists have come to the conclusion that a serving of morning porridge affects the entire daily diet of a person. People are starting to eat better throughout the day, eating more dairy, vegetables and fruits and less fatty foods and meats.
Porridges contain many vitamins, and most importantly, fiber and carbohydrates,which have a positive effect on the body and allow a person to work actively throughout the day. Nutritionists recommend eating 20-35 grams of fiber daily. Of course, it is found not only in cereals, but also in vegetables and fruits. However, dialing the norm without porridge is quite difficult. In addition, fiber is different in different products: soluble and insoluble. Of course, both are important: for example, soluble reduces the level of “bad” cholesterol, and insoluble normalizes digestion, prevents the development of diabetes and rectal cancer. The amount of fiber in different cereals ranges from 2 percent (corn) to 11 percent (buckwheat).
Compared to other breakfasts, porridge contains more iron, magnesium, zinc, fiber and less fat, sugar and cholesterol.
Don’t neglect dairy products.A glass of milk or yogurt, a pack of cottage cheese that got into your stomach at the beginning of the day will supply the body with valuable B vitamins and vitamin A. Do not be afraid to eat a few slices of bread in the morning. In moderation, bread will not add pounds to you, even if you spread it with honey or jam. Well, if you choose wholemeal bread, your intestines will thank you.