The correctness of this expression cannot but be recognized even by those who look with disgust at their household, with appetite gobbling up porridge, fruit salad or milk yogurt. If you are not a fan of breakfast or do not know what to get enough of in the morning to feel cheerful and full all day, this article is for you. We will try to convince you that you are wrong…
The most burning question that many women ask is – will not a meal in the morning lead to weight gain? In fact, you won’t get better from breakfast. Another thing is what exactly you eat for breakfast, because just the wrong menu in the morning can incapacitate the body. For example, it has been proven that those motorists who prefer coffee and a sandwich for breakfast have an increased risk of getting into an accident, and people who refuse to have a morning meal are more likely to make rash decisions. In addition, an inadequate breakfast inevitably leads the body to an imbalance.
If you want to feel cheerful and energetic every morning, then the right breakfast is the key to quick success.. In addition, if you have a hearty breakfast in the morning, then during lunch and dinner you will choose dishes with a low fat content, and this is important if you want to have a beautiful and slim figure.
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two eggs (they are an excellent source of protein; in addition, they contain vitamins A, B6, B12, D, E, folic acid. True, they contain cholesterol, but modern nutritionists are sure that by eating a couple of eggs several times a week, you will not harm either the heart or blood vessels.By the way, the less the egg is boiled, the better the protein is absorbed);
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bowl of porridge or muesli with milk or yogurt (for those who are watching their weight, low-fat milk yogurts are good, but creamy yogurts will completely saturate you during breakfast);
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a slice of cheese or lean ham;
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any (and the more the better) amount of fruit and freshly squeezed juices (with such nutrition, vitamins, microelements and nutrients instantly enter the blood from the stomach that has emptied overnight).
By the way, freshly squeezed juice, especially citrus fruits rich in ascorbic acid, you will need to drink immediately, because this vitamin is destroyed very quickly in the light. At the same time, the fiber contained in juices increases the peristalsis of the stomach, which means that after drinking it, you will have a serious appetite – keep this in mind for those who want to lose weight.
Many limit themselves to toast in the morning with a cup of coffee. Of course, toast in moderation is unlikely to lead to obesity, even if spread with honey or jam. But it is better to replace toast from a rich loaf with wholemeal bread, which also contains vegetable fibers that provide a feeling of satiety and B vitamins. But if you are a fan of sweet muffins or soft bread, and even with a sweet filling, then, although this is not the most useful product, it is still better than nothing or coffee and a cigarette in the morning. By the way, it is better to refuse coffee and black tea if possible, replacing them with green tea, which also reduces the risk of stomach cancer.
The most traditional morning meal for most people is porridge.. Studies by nutritionists have shown that people who cook and consume this particular food every day in the morning, as a rule, are less prone to emotional stress and depression. In addition, such a breakfast is good for the heart, especially if cereals are made from whole grains rich in dietary fiber and trace elements. In addition, the porridge includes a number of carbohydrates that will provide you with vigor and energy for a long time.
Oatmeal is one of the most common breakfast cereals. If you think that such food is not serious to start the day, then after it you can eat any hearty breakfast: an egg, bread and butter – in general, everything that you love. There will be no harm, since oatmeal is considered, as it were, a “gasket”. Once in your stomach, it will not allow cholesterol to completely penetrate into the blood thanks to the special substances that make up its composition. Moreover, after 10 days of eating oatmeal on an empty stomach in the morning, your cholesterol level will return to normal! In addition, oatmeal helps the intestines, cleanses it, removes toxins, and normalizes blood clotting.
It is recommended to cook it in different ways: you can grind the cereal in a coffee grinder and boil it in milk for 20 minutes, or you can add a spoonful of any jam, grated apple or carrot, pieces of fruit – a banana, a handful of any berries to the porridge; dried fruits are also suitable – prunes, dried apricots, raisins.
If you do not like porridge, you can replace them with corn flakes. This, of course, is not the worst breakfast, because they have the fiber we need, B vitamins, iron, calcium, but they have one drawback – they almost always contain sugar, and we consume it more than we need, therefore, cereal can be replaced with muesli, natural yogurt or fruit salad.
A breakfast consisting of cottage cheese, in which you can put berries and fruits, can also be considered a full-fledged one.: in the winter season, pay special attention to kiwi – a pantry of vitamins and minerals, and it is preferable to replace “winter” apples and pears with dried fruits.
Now we offer you some options for the morning menu that will allow you to work hard all day, while eating well and feeling great.
So: cheese, bread + a cup of oatmeal or corn flakes, filled with milk, with seasonal fruits or grated carrots.
Or: a glass of juice and a two-egg omelette.
Or: cottage cheese with fruit and a glass of milk.
Or: oatmeal with banana and low-fat yogurt.
Or: a small glass of orange juice + a bun with jam, fruit yogurt.
Or: a small portion of fruit salad, two small buns with low-fat processed cheese, a glass of milk.
Enjoy your meal!
Olga BELKINA.
