“Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” - this Chinese proverb is known to almost everyone. Scientific studies have repeatedly confirmed the importance of the first meal.
It is eaten after the longest fast of the day, so it can be compared to refueling after a long journey. Breakfast is considered by many nutritionists to be the most important meal of the day. The very fact of its use significantly affects the physical and mental performance not only in the morning, but also during the day. All the research shows convincingly that children who eat breakfast soon after waking up do better in school and adults who do well.
However, the mere presence of your morning meal is not enough to reap all of its benefits. To do this, breakfast must be appropriate, i.e. comply with the following 10 rules:
1. Eat right after waking up
For the vast majority of people, night is the longest fasting time. To reap the full benefits of breakfast as a nutritious meal and start the day with joy and energy, eat it within an hour of waking up. Any violation of this time leads to incomplete benefits of the morning injection of vital energy. After a night of hunger, the body needs all the nutrients.
2. Size matters
According to a Chinese proverb, breakfast should be a solid part of the meal. In the Russian tradition, lunch is usually the most plentiful, but most nutritionists agree that breakfast should be plentiful and satisfying, providing 20-30% of the daily intake of calories. After a night's break, your body just needs fuel to eat.
3. Slow-digesting carbohydrates provide energy for several hours
One of the main functions of breakfast is to “recharge the batteries” for the whole morning. The main source of energy for most cells in the body is glucose. You need to get it from foods that are characterized by a low absorption rate, that is, a low glycemic index. Such a product breaks down harmoniously and does not cause large surges in blood sugar and insulin. Oatmeal is an ideal source of carbohydrates for breakfast. For those who avoid grains, buckwheat is a great choice. Avoid sweetened, processed grains and white breads. These are foods with a very high glycemic index.
4. Fiber stimulates digestion
We need to consume about 40 grams of fiber a day. It regulates digestion and slows down the absorption of nutrients, so breakfast energy will be delivered harmoniously over several hours. Sources of fiber include oatmeal, nuts, grains, whole grain breads, fruits and vegetables. A properly prepared breakfast should contain at least two foods from these groups.
5. Useful Protein Will Stop Night Catabolism
Night is the period of the deepest regeneration of the whole organism. It mainly affects the nervous system, connective tissue and muscles. It is at night and immediately after waking up in the human body that the greatest amount of anabolic hormones, including growth hormone, is produced. The best sources of morning protein are eggs, dairy products (yogurt, kefir, buttermilk), cheese, and lean meats. One has only to add a whey protein preparation to the porridge - a fragment of the most valuable milk proteins.
6. Fat as a healthy food ingredient and energy source
When composing breakfast, do not forget about fat. On the one hand, it plays the role of a healthy component (EFA, vitamins and fat-soluble substances), and on the other hand, it is the most energy-rich macronutrient. Nuts and cereals added to morning porridge can perform both functions. Egg yolks are also a healthy source of fat.
7. Don't forget about water
Water is the most important component of our food and body. Unfortunately, adequate attention is rarely given to its adequate supply. Exercise isn't the only time you need to stay hydrated. In this regard, the whole day is relevant, since it is always better to drink a little extra fluid than not get enough of it. Morning is the second most important moment after training, when you need to give your body a solid amount of water. Many people drink a glass of water with honey and lemon immediately after waking up, which is a very good habit.
8. Take your time
Haste is one of the most stressful factors in our lives. Therefore, you should plan your daily routine and go to bed early enough to have breakfast at home and not at work, and do it calmly. If there is very little time in the morning, you can drink a cocktail of oatmeal pre-ground in a coffee grinder and whey protein preparation, that is, eat express porridge.
9. Plan and prepare if necessary the day before
The principle of healthy eating is to correctly plan the composition and timing of all meals at least one day. Then we know exactly what products will be needed to prepare breakfast and how long it will take. We cannot afford to go into the kitchen in the morning and decide for a long time what to eat.
10. Lunch is equally important
Do not forget about the rest of the morning meal, that is, about the second breakfast. Junk food choices are usually due to the fact that you do not plan your meals for the day and do not take them with you to work. One of the most important principles of healthy eating is to prepare all meals at home. If you go to work all day without food containers, your menu is unlikely to be one of the healthy and balanced.
