Breakfast is a very important process for each of us. It contributes to the ultimate awakening and uplift your mood. And for many a morning meal is probably the only time of day when you can belong to himself.
Nevertheless, many people, so many opinions about what is the correct, healthy breakfast. There is even a view that the best breakfast - is his complete lack.
Do I need to eat breakfast?
The well-known proverb says that in contrast to give to the enemy dinner, as opposed to dinner, shared with a friend, breakfast should be eaten alone. However, rely entirely on the wisdom of the people - it's ill-advised. In the world there are many conflicting proverbs. On the one hand, "Live - and learn, but on the other -" an old dog new tricks are not trained. "
However, recent studies have shown that those who wake up for a long time does not eat, slows metabolism and decreases blood sugar levels and, consequently, reduced attention and memory worsens. The ideal time for breakfast, unanimously claim doctors and specialists in biorhythms - from 7 to 9 am.
How to eat breakfast to make it healthy?
Popular wisdom in this case we can not help too. National breakfasts, to put it mildly, are all very different. Classics of the genre - a French breakfast: croissant, butter, eggs, orange juice, marmalade, coffee.
Turkish breakfast - a traditional bread with feta cheese and greens, feta cheese, olives and coffee.
But the English breakfast - it's not so much "oatmeal, sir, how very thick and hearty meal: scrambled eggs with bacon, sausages and baked beans.
However, as recognized by the English themselves today the majority is not something that does not use English breakfast, but even forgotten how to cook it. Pamper yourself with a traditional English breakfast can be only in a tourist cafe, and even then not every day: it is a pleasure for strong stomachs.
Another typical northern healthy breakfast - Norwegian. It consists of potatoes in their skins with bacon and fish, cooked in butter.
What do we see? Calorie-national breakfast in a fair degree depends on the climate (the colder it is - the better fed should be eating). Well, a set of products is significant: it would be absurd to feed the Norwegian olives.
And because it's not so much in the suite of products, but in the balance breakfast. Nutritionists believe that the ideal breakfast should contain 1 / 3 RDA of protein, 2 / 3 rate of carbohydrates and less than 1 / 5 rate fats. Well, with trace elements and vitamins, of course.
Protein provides a feeling of fullness throughout the day. His sources: meat, fish, eggs, dairy products, beans, beans, nuts, seeds and fungi. Unsaturated fats are digested faster than the rich, and are considered more useful. Sources of unsaturated fats - avocados, almonds, peanuts, sunflower oil. Carbohydrates - the net energy required for a morning "recovery" of the organism, but there is a nuance: it is desirable to give preference to not "fast" carbohydrates and "slow". Not those in the sugar and buns, while those in cereals, liquid milk products, fruits and vegetables.
Also, the body needs indigestible carbohydrates - cellulose (dietary fiber). They also give a feeling of satiety, and, moreover, normalize lipid metabolism, stimulate the intestines to slow absorption of carbohydrates in the stomach and provide a more stable level of decomposition of glucose. The best "morning" sources of fiber: oatmeal and bread meal.
Winter breakfast.
If the breakfast in the warm season will come down quite a cup of coffee with Milk shake of milk and fresh fruit, the cold season requires a more thorough approach to the morning feeding.
Oatmeal.
As mentioned, oatmeal - an unrivaled source of dietary fiber. It is necessary to abandon the "instant" oatmeal from packets in favor of natural oatmeal with milk, which you can decorate with raisins, dried apricots, sliced apples, oranges or kiwi. Oatmeal on the water - not that poison, if intelligently approach the issue. To this end, we take cranberries, we press it with sugar, sleeps oatmeal, add raisins and prunes and fill with boiling water. After 10 minutes when all infusions, you can mix the ingredients and start eating porridge.
Salads.
There is no need to share recipes vegetable salads, known to everyone. It is important to remember that a healthy breakfast eliminates the concept of "mayonezik. In extreme cases, suitable for filling cream, even better - to do low-fat yogurt. By the way, a classic Caesar salad meets all the parameters for the "proper breakfast".
Where to lunch?
In recent years, breakfast is also perceived as a good start to the day - no chance in the big cities there was fashion for breakfast in a cafe. First, the entourage of a cafe, service and breakfast is in full gear (as opposed to drinking tea in a dressing gown) evoke thoughts of bourgeois property. Secondly, at this breakfast, you can invite someone from friends. Third, do not have to cook yourself.
And, finally, by chance an increasing number of cafes brings the morning - breakfast at discounted prices.
Thanks for reading! Let all of your breakfasts be healthy! :)
