The Principles of a Good Breakfast

Main principles of a good breakfast everyone should know

To be healthy, you need to eat healthy foods and follow the right diet: regular breakfast, lunch and dinner.

Even if you are following some strange celebrity-style diet reakfast is the most important meal, as food eaten in the morning gives energy for the whole day. It makes a person work. It is important to know what to eat for breakfast with proper nutrition. Mistakenly selected foods can lead to problems with digestion and the formation of excess weight.

The meaning of the morning meal

The main function of breakfast - the launch of metabolic processes in the body. It is also necessary for the following reasons:

• the carbohydrates needed by a person are best absorbed in the morning;

• after a meal at the beginning of the day, the blood composition improves, cholesterol decreases;

• if you eat a full-fledged healthy food, there will be benefit not only for the stomach, but for the gallbladder, pancreas, blood vessels.

Those who skip breakfast usually remain drowsy and apathetic for the whole day. In addition, they are particularly hungry for dinner. Such people systematically overeat. As a result, they gain weight, they often have developed diabetes, cholelithiasis and ischemic diseases or experience loss of hairs.

Therefore, breakfast is very important with proper nutrition.

It often happens that you do not want to eat in the morning. The reason for this is too tight dinner or a strong desire to sleep. To avoid such a problem, you must observe the following rules. Dinner should be eaten about 2 hours before bedtime. It should be easy. And the desire to sleep is better than overpowering - you still have to get up and get ready for work or study! It is also important to eat around the same time so that hunger develops at a certain hour and the meal is a joy.

In other cases, people do not have breakfast, because they do not find time in the morning. In this case, they need to get up 15-20 minutes earlier.

To eat or not to eat

It is important to know what you can and can not eat for breakfast, it is on what your health depends. Therefore, you need to learn the principles of proper nutrition.

• The diet should be balanced: you should consume about the same amount of proteins, fats and carbohydrates, while you need to eat separately.

• It is necessary to avoid snacking in a hurry and on the move, to arrange a full meal.

• It is necessary to avoid fast food and prefer vegetable food. It's hard enough for an organism to digest meat, it spends too much energy on it. It is necessary to gradually exclude animal products from the diet and eat more fruits, vegetables, berries, mushrooms, cereals, nuts. It is better to reduce their thermal processing to a minimum.

• If you want a sweet, you need to replace the usual shopping delicacies with honey and dried fruits.

To really recharge energy in the morning and get the right proteins and carbohydrates, you can have different cereals, muesli, nuts, dried fruits, vegetable salads, bread (preferably from bran or rye flour), and honey for breakfast.

Before eating (for half an hour), it is advisable to drink water to start the metabolic processes and prepare the stomach for work. Drinking during and immediately after breakfast is undesirable - it slows the digestion of food. It is better to drink water during the day – you need 1.5-2 liters.

Among the morning dishes, it is worth noting cereal porridges. They are rich in carbohydrates, so they give a long feeling of satiety, maintain the right level of sugar in the blood and saturate you with energy. But porridges must necessarily be cooked on water, and not on milk, otherwise problems with digestion may occur. You can add dried fruits and berries to the dish.

For breakfast, it is not recommended to eat:

• sausages, bacon and other meat products: firstly, they usually contain many chemical additives, and secondly, they are difficult to digest, especially in the morning when the stomach should be included in the work gradually;

• oranges and other citrus fruits: irritate the mucosa and can lead to gastritis;

• baking, especially sweet: contains too many slow carbohydrates, is heavy for digestion and leads to excess weight;

• dry breakfasts: saturate for a short time and do not bear any benefit;

• canned food, smoked products;

• sweets, including sweet tea and coffee.

Variety of healthy foods

The breakfast options vary depending on the person's lifestyle. If he is engaged in mental activity, he needs more carbohydrates. Accordingly, it is recommended to eat cereal porridges cooked on the water (especially buckwheat, oatmeal and rice), muesli with nuts, fruits and natural juices. If a person has a lot of physical activity, then he needs proteins. His breakfast should consist of soy, beans, nuts, sandwiches with vegetables or herbs.

To better saturate a physically active person, it is necessary to eat baked or boiled vegetables, but you can not neglect the fresh ones, which contain most vitamins and other useful substances. Beans and nuts give a lot of energy.

There is a stereotype that a healthy diet is mostly tasteless and monotonous. It's not like that at all. There are enough recipes for useful and tasty dishes, which can be changed every day. This applies to the food, which must be eaten in the morning.

Sample breakfast options with proper nutrition:

• Monday - porridge and fruits;

• Tuesday - whole grain bread with herbs, fruits;

• Wednesday - pancakes of oat flakes (you can add frozen or natural berries, honey for flavor, but in small quantities) or pancakes from any vegetables (squash, carrots, pumpkins);

• Thursday - muesli with dried fruits;

• Friday - homemade cookies from cereals, vegetable salad dressed with vegetable oil (in no case with mayonnaise);

• Saturday - ragout with vegetables;

• Sunday - fruit salad.

Most people drink coffee or tea during breakfast, but these drinks are not good for health.

It is better to replace them with pure boiled water, natural fruit or vegetable juices, fruit drinks, herbal decoctions and infusions.

Since there is often no time in the morning to prepare salad, porridge or pancakes, it's all worth doing the night before.

At the weekend, when you have more time and especially want a delicious food, you can prepare for breakfast the following dishes:

• smoothies - clean the apple (preferably green) from the skin and seeds, cut it, add banana and kiwi, mash with a blender and immediately drink, so it does not darken;

• pancakes - soak 2 tablespoons of oatmeal in water, next day add a chopped banana and a tablespoon of oatmeal, a little honey, fry in a dry pan without oil;

• salad of pears, walnuts and lettuce, use honey for dressing.

You can also add fruits to different porridges.

How to come to a healthy diet?

Those who are used to eating meat and other heavy food (including for breakfast) consider that it is difficult to switch to vegetable food. One such thought can lead to stomach upset or even some embarasing problems. This is all a delusion and an incorrect self-suggestion. It's not necessary to become a vegetarian sharply! Switching to vegetable food can be easy and enjoyable if you do it right. You need to replace products gradually, in several stages.

• First of all, you need to give up fast food and soda, especially in the mornings.

• If a person is accustomed to fried and simply fatty meat, it should be replaced with boiled and dietary: chicken, turkey, rabbit.

• After a while, you need to switch from meat to fish and seafood, and again it is better not to fry fish, but boil or steam.

• Over time, eat less and less fish and seafood, replacing them with vegetables, fruits, nuts, cereals, mushrooms, and seeds.

• At the last stage, the dairy products should not be present in the diet.

When shifting from heavy food to light and natural, health will be stronger, mood – better, energy will increase, weight will decrease, and more time will appear for rest and favorite things. If meat and fish require heat treatment, cooking, then vegetable food is better to eat in fresh form.

For those who simply do not get used to breakfast, it will also be difficult at first. You need to start gradually, with small and light portions. First, it should be a snack with an apple, carrot or something similar. Then you have to go to the porridge and salads.

A healthy breakfast and proper nutrition in general are an integral part of a healthy lifestyle. By starting the morning with valuable products, a person will feel good all day. If you eat so constantly, you will be healthy and live a long and fulfilling life. Try it - you will see how wonderful it is!

Read Full Story