Breakfast - the first meal - should be nutritious and complete in order to saturate the body with useful substances and energize it for the whole day.
Breakfast can literally be called the most important meal of the day. It depends on him exactly how it goes, will also help to avoid problems with overeating in the evening or feeling hungry before lunch.
Morning food intake should be nutritious, but not heavy, since the body cannot cope with its digestion at this time of day, which can affect the work and the general condition of the gastrointestinal tract. Therefore, breakfast should be made with protein-carbohydrate, and in the afternoon, meals should be protein-vegetable. Carbohydrates in this case serve as the main suppliers of energy, and proteins nourish cells, muscles and ligaments, perform a transport function and regulate metabolic processes. With a full breakfast, feeling full will help you avoid a wolfish appetite for dinner.
For breakfast, do not choose fast carbohydrates, sausages, white or wheat bread sandwiches, canned, fatty, spicy, sour or smoked foods. Not only will it not prolong the feeling of fullness and provide enough energy, but it is also bad for the stomach. Citrus fruits, sweets and pastries, as well as porridge that do not require cooking, should be excluded from the morning diet.
It is also recommended to replace coffee with a cup of green tea. If the need for an invigorating drink is very strong, then it can be drunk a few hours after breakfast with the addition of milk or cream.
For convenience, it is better to make a menu for the week on weekends and stock up on the necessary products (if they are not perishable). This will allow you to spend less time on cooking and preparation, as well as save you from the daily agony of what to cook next time.
Preference should be given to healthy types of breakfast. This will not only improve the functioning of the gastrointestinal tract, but also lose weight or keep the body in shape. For those with a sweet tooth, breakfast is the only meal where a small portion of chocolate or cake is allowed, but no more than 3 times a week. This helps to avoid breakdowns, and calories from what you eat will be used up throughout the day.
The products that should make up a nutritious and healthy breakfast are as follows: whole grain bread (2 toasts), cereals, eggs, cottage cheese (no more than 5% fat), cheesecakes or curd casserole, kefir, milk, fruit salads, cheese (no more than 40 gr), nuts, butter (no more than 10 gr), yogurt, muesli (without sugar), honey.
You can combine and cook them in different ways. For example, boil hard-boiled or soft-boiled eggs, omelets or poached eggs. Use cottage cheese with honey and fruits or prepare different dishes.
Breakfast for athletes and people leading a healthy lifestyle is high in calories, since they need much more energy. In addition to fermented milk products, cereals and eggs, athletes need to include vegetables, meat and fish, nuts, beans and seafood in their morning meal. This will allow not only to get the amount of energy necessary for exercising, but also to restore muscles after heavy loads.
