A proper breakfast prepares the human body for daytime activity and fills the body with useful substances necessary for full life throughout the day. Breakfast should be tasty and as healthy and nutritious as possible.
Instructions
Step 1
Breakfast should be light. Avoid eating a lot of fats and carbohydrates. They lead to a sharp increase in blood sugar, as a result of which a short-term surge in activity is abruptly replaced by fatigue and drowsiness. Don't skip your morning meal. In people who do not take food for a long time after waking up, metabolism slows down, blood sugar levels drop, attention decreases and memory deteriorates. The ideal time for breakfast is 7-9 am. But don't eat too much. A very hearty breakfast will lead to the fact that a strong feeling of hunger wakes up by lunch due to a sharp release of the hormone insulin into the bloodstream.
Step 2
The number of calories per morning meal should be approximately 20-25% of the daily diet. But when calculating, consider your weight, age and lifestyle.
Step 3
A healthy breakfast should be balanced and contain all the substances and trace elements necessary for the body: 1/3 of the daily protein, 2/3 of the carbohydrates and less than 1/5 of the fat. Protein will ensure the functioning of the muscular system and relieve you of hunger for a long time. Fiber starts the digestive process. Low levels of unsaturated fat have antioxidant properties that help fight aging. Start your morning with a glass of clean, non-carbonated water. It will start the necessary mechanisms in your body and improve digestion.
Step 4
The best breakfast option is porridge with fruits or nuts. You can replace it with muesli. Thanks to this breakfast, you will not get hungry for a long time. Complex carbohydrates provide the body with energy for a long time. In addition to cereals, you should eat vegetables or fruits, legumes, eggs, pasta and dairy products. Salads with the addition of wheat, pea or buckwheat sprouts will be useful. Experiment with different ingredient combinations to find delicious, healthy meals.
Step 5
Eliminate coffee from your breakfast. It is especially harmful to drink it on an empty stomach. It negatively affects the state of the stomach, leads to irritation of the mucous membrane and excessive release of hydrochloric acid, which entails irreversible changes in the work of the digestive tract. If you find it too difficult to give up coffee, drink a cup of this drink half an hour after your meal.
Step 6
Get used to your second breakfast. Include whole grain toast, cheese, nuts, and dried fruit.
