Wake up at seven in the morning and cheerfully go to work – for many a difficult task. Even if by force of will you force yourself to leave a warm and cozy bed, the desire to prepare a full breakfast is unlikely to arise. And this is normal – the body has just woken up and does not require food. However, breakfast is an important meal, which provides a charge of vivacity for the whole day. But how to wake up the body, speed up the metabolism and bring the muscles into tonus?
USE OF BREAKFAST
Breakfast is an integral part of proper nutrition . The fact is that the metabolism of a person who regularly breakfasts, works faster. In the morning you wake up after a long break in the food. Skipping the first meal deprives you of the necessary substances. Therefore, in order to conserve energy, the body slows down the metabolism.
Early intake of food is a guarantee that during the day you will not overeat. A person who regularly has breakfast, is resistant to stress and does not feel very tired by the end of the day. After breakfast the working capacity rises, the tone rises and the brain works better.
If you quickly get tired and feel sleepy while working, most likely, the reason lies in the fact that you forgot to have breakfast. However, this does not mean that it is enough to eat a sandwich with sausage and drink a cup of coffee. Consumption of harmful and fatty foods in the morning will not bring any benefit. It is necessary to eat an exceptionally healthy meal. The main thing in breakfast is balance.
For good health, you need to consume a certain amount of calories daily. Breakfast takes about 25% of the caloric content of the whole day diet.
The right breakfast is the guarantee of your health. Doctors say that early eating prevents the occurrence of a heart attack, stroke and diabetes, as well as the formation of blood clots.
BASIC RULES FOR EATING BREAKFAST
To eat breakfast properly, you must follow a few simple rules.
Eat at the right time
Nutritionists recommend breakfast no earlier than half an hour, and no later than 2 hours after waking up. Take into account that immediately after sleep to eat food is not necessary – the body has not yet managed to wake up. So he just can not digest food.
Do not neglect carbohydrates
Breakfast is the ideal time to consume carbohydrates without compromising the waistline. The main thing is to choose slow carbohydrates, which are absorbed in the stomach for a long time. It is best to eat oatmeal or buckwheat porridge. You can not refuse baking, just give preference to whole grain bread.
Do not eat in a hurry
The slower you eat, the more the body becomes saturated. So you definitely will not overeat. Thanks to this breakfast, you do not want to make an extra snack before the next meal.
In addition, a leisurely breakfast helps the body to wake up. While in the morning you are drinking coffee with a toast, the brain starts to work faster and the concentration of attention is increased. Therefore, select 20-30 minutes of your time for the first meal.
Drink a glass of water before breakfast
A glass of water on an empty stomach is a great way to awaken the digestive system and prepare the body for breakfast. It is better to abandon the sweet drinks, so as not to provoke an increase in the level of sugar in the blood.
Do not skip breakfast
Even if you have overslept, in no case do not go out of the house with an empty stomach. You do not need a lot of time to drink a cup of green tea and eat a serving of low-fat cottage cheese. Such a light breakfast is enough to bring the body into tone.
Observe the calorie rate
The breakfast must be 25% of the daily caloric intake. If you consume 2,000 calories a day, then limit 400 in the morning.
WHAT TO EAT FOR BREAKFAST
Kasha is an ideal option for breakfast. Cereals contain the carbohydrates and vitamins of group B necessary for the body, which are responsible for the work of the nervous system. Groats are an excellent source of fiber, which removes toxins from the body. Give preference to buckwheat and oatmeal.
But ready muesli contain a huge amount of sugar. Our advice: make homemade muesli. You just need to mix oat flakes, nuts and fresh fruit. Such breakfast will definitely satisfy the hunger and will energize you for the whole day.
For breakfast, you can also eat something from dairy products – cheese, yogurt or cottage cheese. Only be sure to drink green tea. It contains caffeine and
catechin – substances that give vivacity and accelerate metabolism.
If you are a sweet tooth, we offer you a delicious and healthy option for breakfast – fruit. You can prepare a fruit salad and fill it with natural yoghurt.
Strict bans on food during breakfast is not. However, it is better not to include in your menu citrus and dairy products, which have not been heat treated. It’s not about caloric content. Just all these products should not be eaten on an empty stomach because of increased acidity.
Of course, you need to exclude from your diet fat and harmful food.
To create a varied menu, use the calorie table of the products.
for weight loss
for weight loss
the use of which
is necessary to limit
|Vegetables (all except potatoes)||Dishes and drinks that contain in the zahar||Red meat|
|Fruit||Flour products (except for macaroni from durum wheat)||Butter|
|Cereals||Semifinished products||Vegetable oil|
|Sour-milk products (low in fat content)||Fast food||White rice|
|A fish||Candies||White bread|
|Low-fat meat (chicken, turkey)||Bakery products||Potatoes|
|Whole wheat bread||Smoked meat||Dried fruits|
BEST RECIPES FOR BREAKFAST
Many do not have the desire to get up early to prepare a healthy breakfast. We offer several recipes that you can prepare in the evening to eat deliciously in the morning.
Take any fruit and whip them with milk or yoghurt. Classical options – banana-nut and strawberry.
Toast with salmon and poached egg
- 2 fresh eggs
- 4 slices of smoked salmon
- 2 slices of whole grain bread
- 2 tbsp. l. soft curd cheese
- Salt and pepper – to taste
Prepare the poached eggs. To do this, gently break the egg into the food film and twist the edges. Should get a bag. Boil water in a saucepan and gently lower the egg bags into the water. Cook for 4 minutes.
Spread bread with curd cheese and lay out slices of salmon. Place eggs on top.
Baked apple with cinnamon
Baked apples are rich in potassium and iron, which you need for good health. During the preparation of the dish, all the beneficial substances and vitamins of the fruit are stored. Cinnamon will add sweets and spices.
- An Apple
- A teaspoon of honey
- A pinch of cinnamon
Remove the core of the apple. Fill the resulting cavity with honey and sprinkle with cinnamon. Bake in the oven for 10-15 minutes at 180 degrees. You can add nuts or raisins.
There is also another option – stuffing an apple with curd and fruit.
Frittata with mushrooms
- 2 eggs
- 100 g chanterelles
- Small onion
- Grated Parmesan
- Salt, pepper and greens – to taste
Finely chop mushrooms and fry them with onion in olive oil. Whisk the eggs with grated parmesan cheese. Fill this mixture with mushrooms. Bake in the oven for 10 minutes at 180 degrees. Sprinkle the dish with herbs and cheese.
- Oat flakes
- Fruits and berries
You will need a glass jar with a lid volume of 0.5 or 0.4 liters. Pour oatmeal into it, pour it with milk and add honey. Close the lid and shake to mix the ingredients. Put the jar in the refrigerator for the night. During this time, the flakes are swollen and ready for use. Before breakfast, add fresh fruit or berries.
Learn how to eat properly you will help in the fitness club “Mango”. Our instructors will give professional advice on nutrition and help to make a useful menu.