The material was prepared by a nutritionist Lyudmila Denisenko, the author of the popular methods of weight correction "Intensive resuscitation", "Lose weight with pleasure!", "Mild cleansing of the body", the book "The ABC of harmony".
Many of us cannot imagine the morning without a cup of strong aromatic coffee, and like zombies, with eyes closed go to the kitchen to brew this invigorating drink (or, God forbid, prepare a soluble "analogue"). And some also "bite" him with a cigarette.
Should you drink coffee for breakfast?
But not many people know that nutritionists around the world are unanimous - never start the day with a cup of coffee on an empty stomach! Remember that the caffeine contained in the drink, when it enters the stomach, leads to irritation of the mucous membrane, as a result of which the secretion of gastric juice increases, thereby causing heartburn. And if you have gastritis, it will only aggravate it. And do not read nonsense on the internet about the fact that coffee can cause gastritis! As you know, the doctors who discovered the role of the Helicobacter pylori bacterium in the etiology of gastritis received the Nobel Prize, and not those who “scare” you with coffee or malnutrition. But the indisputable fact that coffee contains bitterness, which have choleretic properties, also teaches us not to drink coffee on an empty stomach. Why do we need bile in the duodenum when there is nothing to digest there? What to do? Do not “seize” coffee with breakfast, but “wash down” breakfast with a cup of coffee!
What other drinks should you not start your morning with? You will be surprised, but I will say that with orange or grapefruit fresh juice. Oatmeal and orange fresh have firmly entered our minds, like the breakfast of English lords. Perhaps this is how the Queen of England eats breakfast, I don’t know, she didn’t have the honor of sharing breakfast with her at Buckingham Palace, but I’m absolutely sure that she doesn’t start her meal with orange juice! First, oatmeal! Essential oils of citrus fresh juices and fruit acids irritate the gastric mucosa, causing an increased release of hydrochloric acid, which for an empty stomach is almost equivalent to drinking vinegar. Therefore, never drink citrus juices on an empty stomach, and be sure to put the freshly squeezed juice on ice for 15 minutes so that the essential oils evaporate.
By the way, you should not start the day with kefir and yogurt! No, by no means do I want to say that sour-milk drinks are harmful to our stomach, rather, they are simply useless on an empty stomach. Lactic acid bacteria (lacto- and bifido-), which are their main value, getting into an aggressive acidic environment, die in the stomach, not reaching the intestines. Therefore, drink kefir, yogurt, fermented baked milk, yogurt and other dairy “charms” at the end of breakfast, or an hour and a half after eating, or mix them with cottage cheese and fruits, drink scrambled eggs or scrambled eggs.
What do you prefer from drinks for breakfast? Tea, no matter what it is - black, green, mate, hibiscus ... Any, the main thing is to have a favorite.
Cocoa is a super healthy morning drink. Cocoa beans are full of antioxidant polyphenols that reduce the risk of heart disease, cocoa powder contains tonic substances - caffeine (less than in coffee), theophylline and theobromine, as well as the antidepressant phenylephamine. But forget about these soluble overseas delights - read the labels, how much unnecessary stuff was mixed there! Drink a natural healthy drink.
And, of course, juice! Why juice? Yes, because in our fast-paced age, we often have no time to chew an apple or a pear, make ourselves a salad of fresh vegetables, and therefore our compatriots “do not get enough” of the norms for consumption of vegetables and fruits recommended by the World Health Organization (WHO). This is where packaged or bottled fruit, berry, citrus and vegetable juices come to the rescue. I recommend vegetables to my patients, they can be drunk at any time, but I also have a positive attitude towards fruits that are not clarified, with pulp and without sugar and preservatives. Such juices in the era of "shortage" of fresh vegetables and fruits will help make up for the lack of pectins, vitamins and minerals, and partly fiber. Most of the juices on our market are reconstituted from concentrated juice. And only a few firms can afford the “luxury” to make juices from natural raw materials, from fresh gifts from gardens and fields.
The widespread opinion that concentrated juice is something artificial, unnatural, is erroneous. Concentrated juice is obtained by removing from the original raw material (directly squeezed juice) part of the water contained in it. As a result of concentration, the content of soluble solids in the juice increases by more than 2 times. Evaporation of the liquid is carried out under reduced pressure, in a vacuum. Water in such conditions boils at 65-70 degrees Celsius. This mode of heat treatment allows you to save vitamins and slow down the development of microflora. The resulting concentrated juice is a thick syrup, which is stored at a low temperature: up to - 18 degrees. Such a product is easier to both store and transport. To get 100% natural from concentrated juice, it is enough to add the same amount of water to it as was removed during its manufacture. The requirements for water used for making juices are high: it must not contain any impurities that affect the taste, physico-chemical and microbiological properties of the juice. Serious companies strictly monitor the quality of water used to restore juices.
Therefore, such juices should be included in your diet, and convenient small packages can be safely given to children with them to school along with the “brake”.
A properly composed menu of dishes used for breakfast is necessary for a person not only in order to maintain the harmony of his figure, but also to maintain excellent health of the whole organism until long years.
Numerous Scientific research showed that those people who do not eat any food in the morning weigh much more than those who have the opportunity to fully enjoy the meal in the morning, since breakfast performs the function of providing human body energy for the whole day and helps a lot in getting rid of extra pounds.
When starting to draw up a morning menu, try to take into account the fact that the morning breakfast is approximately 30 to 35% of the total. daily ration nutrition.
It's best to eat V previously morning time, since during this period starts to work accelerated metabolism organism. Also, this need is explained by the fact that at this time rapid fat burning occurs. In the event that breakfast is skipped, then the human body is forced to accumulate the bulk of the daily food to insure itself against.
In order to stay healthy and happy for many years and at the same time lose excess weight body, you should carefully understand those foods that are best included in the morning diet.
Fresh fruits
You are allowed to choose fresh fruits according to the season, completely based on your individual preferences. It should be noted that not only fresh fruits, but also canned and frozen fruits are quite suitable for a morning meal.
vegetable salads
Always try to prepare a type of vegetable salad that contains a large number of vitamins and microelements. Experiment and mix finely chopped tomatoes, sweet peppers, cucumbers, garden greens. Dress salads with low-fat sour cream or a little olive oil, and sprinkle the salad with grated hard cheese to add satiety and usefulness.
Muesli
We remind you that it is best to cook muesli at home, and not to buy semi-finished products in supermarkets and shops. For the proper preparation of muesli, you will need the following products:
- oatmeal "Hercules";
- natural bee honey;
- fresh fruits;
- dried fruits;
- nuts.
It is necessary to pour the prepared mixture with boiled milk or warm water and let it brew for about 10-15 minutes.
Cottage cheese
Curd dishes are very tasty, nutritious and healthy foods. They contain a large amount of calcium, which has an invaluable benefit to the condition of the teeth and the human skeletal system. You can add natural honey and pieces of fresh finely chopped fruit to cottage cheese dishes.
Kashi
For use in the morning, it is recommended to use different kinds cereal dishes, namely all kinds of rice, buckwheat, oatmeal porridges,. If ordinary porridge is not to your taste, then feel free to add raisins, finely chopped fruits and natural honey to it.
natural yogurt
For breakfast, you should eat as many natural fermented milk products as possible, which contain live bacteria that are very useful for activity. gastrointestinal tract. They are famous for their high content of calcium and protein. Add cereals, fresh berries and finely chopped pieces of fruit to yogurts. We remind you that home-made yogurt is in no way comparable to store-bought yogurt.
Omelette
Traditionally useful and familiar for breakfast is an omelette made from fresh chicken or quail eggs. Add fresh vegetables and herbs, hard cheese, pieces of low-fat ham during the preparation of an omelette.
sandwiches
Bakery products have the ability to quickly saturate the body, for this, various sandwiches should be included in the morning diet. They can be of different tastes and types, their composition and appearance will depend on your imagination and taste preferences. Sandwiches with herbs and cheese, sandwiches with vegetables, sandwiches with cottage cheese, sandwiches with eggs, ham and cheese.
In a healthy lifestyle great attention given to breakfast. Studies have shown that the morning meal is especially important for the body, and therefore you should not skip it or carelessly replace a full breakfast with a cup of coffee. Only a powerful charge of energy, in the first hours after waking up, is able to give the body the necessary impetus for further activity.
Nations prefer different foods for breakfast: the British choose oatmeal for the morning, the Americans choose bacon and eggs, and for some reason the Russian people consider sandwiches to be the best start to the day. The list of dishes acceptable for a morning meal is not so long, but among it are the 10 best breakfasts that combine all the benefits for the body.
The best cereals for breakfast
What is better to eat for breakfast? Many people will remember their childhood years and, based on experience, they will answer - porridge. And indeed, it is not without reason that even from the kindergartens we are instilled with the idea that porridge is the best start to the day. She is able to saturate for several hours, and we can work until lunchtime without thinking about food.
The best cereals for breakfast are oatmeal, buckwheat and millet. They are the most energetically valuable, rich in vitamins and fiber. In addition, they are easily combined with additives such as berries, fruits, nuts and honey. You should not buy instant porridge, as well as cook porridge with milk if you care about your figure.
Eggs
The best breakfast for people gaining muscle mass are eggs. Due to their high protein content, they are valued in the sports world. In addition, egg dishes are simple and quick to prepare, which is very important for a modern person.
But with this product it is important to comply with the norm - no more than 3 yolks per day and 6 per week, as they contain a lot of bad cholesterol and are dangerous for the liver. The best option for scrambled eggs - 2 yolks, 4 whites and greens.
Cottage cheese
Cottage cheese is deservedly an indispensable product in the right diet. By choosing fat-free cottage cheese, you can safely have breakfast without thinking about the calorie content of the dish. It is rich in such useful substances as calcium and phosphorus, which have a beneficial effect on the state of the body. To diversify the menu, you can experiment with cottage cheese additives.
Yogurt
All fermented milk products are good for breakfast, but yogurt is the most popular of them. Owners of yogurt makers can afford a natural and tasty breakfast every day, the rest will have a harder time, because it is not easy to find high-quality yogurt in stores.
Choose yogurt that contains a minimum of suspicious ingredients. You should not take sweet yogurts, it is better to take them without additives, and during breakfast put a spoonful of honey or berries in it.
Avocado
Avocado has not yet taken root in the diet of Russians, so this breakfast option can be called unusual. This fruit is definitely worth including in your diet, because it has truly unique properties. It has been proven that avocados can inhibit the development of cancer cells.
If you are already preparing smoothies for breakfast - cocktails from a variety of ingredients, then try adding it as a new ingredient. Avocado is rich in vitamins and healthy vegetable fat, besides it is very tasty. Flaxseed and wheat germ will go well with it.
boiled meat
It makes sense for people who love sausage to replace this harmful product with boiled meat. It is believed that meat is a heavy breakfast food, but this is far from the case. The main thing is to give preference to low-fat varieties (chicken, some parts of beef) and not fry it, but boil it. Such a breakfast will provide the body with iron, zinc and vitamins.
Whole wheat bread
Adherents healthy eating bread is not loved, but whole grain bread is an exception. It contains a lot of mineral salts, B vitamins and is rich in such an important substance for our digestion as fiber.
Bread can be combined with many products - boiled meat, low-fat cheese, vegetables, fish and cottage cheese.
nuts
If you wake up with a complete reluctance to get up, then nuts are the best breakfast for you. They promote the production of serotonin, the happy hormone. A handful of nuts will be more than enough, because this product is very nutritious and high in calories. It would be best to opt for walnuts, almonds and hazelnuts.
A pineapple
You may be surprised to see this product on our list. The fact is that not all of its remarkable properties are known. a wide range of people. Meanwhile, it contains absolutely unique substances.
One of these substances is the enzyme bromelain. Scientists discovered it not so long ago and carefully studied its properties. It turns out that it is able to accelerate the breakdown of proteins and fats. This property is manifested only when eating pineapple on an empty stomach.
Try to include this tropical fruit in your usual breakfast, and you will notice how its use will improve your mood. This is the merit of serotonin produced from pineapple. It can be eaten without restrictions, because the calorie content of pineapple is extremely low - only 45 kcal per 100 g.
Grapefruit
Along with pineapple, this fruit is especially digestible in the morning. It is believed that its use will help in losing weight. Having studied its composition, one can agree with this opinion.
This fruit has very little sugar, but a lot of fiber, which normalizes digestion. Grapefruit is one of the champions in the content of vitamin C, it also contains a lot of vitamins B, D, P. Frequent use of this fruit reduces the risk of oncological diseases and lowers blood cholesterol levels.
Grapefruit is rich in enzymes, some of which promote increased fat burning. If you want to lose weight, then it will be useful for you to eat half of this fruit every day in addition to your breakfast. If you like grapefruits, you can eat more, because its calorie content per 100 g is only 30 kcal.
Style Outcome.
These are just a few options for breakfast, combine them, look for new ones that suit you. Three rules for a good breakfast - high calorie content, the presence of "long" carbohydrates, ease of preparation. Good morning starts with bon appetit.
It is always necessary to start the day with breakfast and healthy lifestyle life! And breakfast on the go or its absence at all is not the case, even if your day is scheduled to the minute or you want to lose a few extra pounds.
In fact, irregular meals, together with the systematic skipping of breakfast, can lead to very deplorable health consequences, which lead to a deterioration in the functioning of physical, mental and social activities. Women who have regular breakfast are less likely to suffer from depression and are less prone to stress. Do you still have doubts whether you need breakfast? If it's gone, then you can remember how healthy it is healthy breakfast.
Healthy breakfast principles
- The ideal time for breakfast is 7-8 am, but it should be no later than 9-10 am.
- To create a feeling of hunger before breakfast, work out in advance gymnastics or do exercises.
- A healthy breakfast should contain food rich in carbohydrates, proteins and fiber.
- Most healthy foods for breakfast is vegetables And fruits in any form, cereals, dairy products, proteins(cheese, egg).
- Positive emotions also play not last role while eating.
The fact is that approximately at the time of eight hours of sleep, our body is deprived of food and water. During this time, we thoroughly have time to get hungry, which is why it is simply necessary to replenish, so to speak, “energy reserves” with healthy food in the morning, so that we have enough strength for the whole day. To all this, abstinence from morning food leads to a sharp drop in blood sugar levels. Studies show that the systematic rejection of breakfast leads to a deterioration in memory, concentration and learning.
After a healthy, proper breakfast, the metabolism that was disturbed after a night is restored, which contributes to the effective functioning of the whole organism. Women need to be especially careful to make a morning menu to prevent sudden drops in blood glucose levels.
Several Yet useful properties breakfast:
- Breakfast provides the body with the nutrients it needs to start a good day.
- A daily breakfast helps maintain a healthy body weight by reducing the need for snacking throughout the day, thereby regulating appetite. It also reduces the chance of overeating.
- A healthy healthy breakfast reduces the risk of heart disease and type 2 diabetes.
- Helps stabilize hormonal levels and blood sugar levels.
- Helps to lose weight successfully as well as maintain a healthy weight.
- Improves well-being.
What is a healthy breakfast
Remember that both mood and well-being, as well as susceptibility and mental activity depend on the food eaten for breakfast. And this means that there should be a varied breakfast menu. Various combinations foods are the key to a healthy diet, as different foods have different vitamins and nutrients. Try to include in healthy breakfast recipes food that is not fried in oil, but grilled. It is interesting to know that women who do not refuse breakfast consume more calories, which do not become overweight.
It is imperative to include in the breakfast menu those foods that contain calcium, iron, vitamins B of the group. Nutritionists advise eating cereals for breakfast, as they help maintain a healthy body weight, moreover, women who regularly consume cereals have more slim figure, compared to those who eat only eggs, meat or sandwiches for breakfast.
Experiment with different food combinations to find a tasty and healthy combination of foods for yourself. The breakfast menu should include whole grains that are rich in vitamins and minerals, fresh vegetables and fruits that are rich in vitamins, minerals and phytochemicals. Do not eat sweets for breakfast, including sweet cereals. Eliminate foods that contain saturated fats, such as bacon, and meat products that are high in salt and fat, as well as white bread, syrups, and pastries.
Healthy breakfast menu options
What should be the rate of calorie intake per day depends on gender, age and type of physical activity of a person. Consume per day 1100 - 1200 calories and if you limit their number, then you do not consume enough vitamins, minerals, gland And calcium.
Whole grain porridge- choose unsweetened, it helps to maintain a normal weight. Porridge with skimmed or soy milk and fresh fruit significantly increases the intake of potassium, fiber, folic acid, magnesium, calcium and B vitamins. No need to sweeten the porridge, or at least limit yourself to one teaspoon of sugar. It is also necessary to diversify cereals, alternate rice, buckwheat and oatmeal, which contain carbohydrates that contribute to an energetic start to the day.
sandwiches– the ideal breakfast is a sandwich with butter and tomato slices or cheese. You can diversify healthy breakfast sandwich recipes with whole grain bread spread with a thin layer of monosaturated or polyunsaturated margarine. You can try bread made from wholemeal coarse rye flour. Eliminate patés from your diet, they contain saturated fat. Honey, jam and jam can quickly saturate the body with carbohydrates, and give a boost of energy and vigor. Add them to cottage cheese and flour dishes, fruit salads, drinks. In addition, honey eliminates stress and improves immunity.
Citrus fruits and juices A must on a healthy breakfast menu, they contain vitamin C and other nutrients. Try to eat fruit at least 3 times a day, starting with breakfast.
Eggs are just a great source of protein, and they are also quite low in calories. Prepare boiled eggs, omelettes, poached eggs and scrambled eggs. This product contains a harmless dose of only 213 mg of cholesterol.
lean meat- Eat, for example, turkey or chicken. A salmon or tuna sandwich topped with a thin layer of mayonnaise is an excellent source of essential omega-3 fatty acids.
Cottage cheese- a well-digestible product by the body, contains essential amino acids, proteins, calcium, vitamins and phosphorus. You can make yourself cottage cheese mixed with soaked dried fruits, chopped nuts, jam or jam, soaked berries and sour cream.
Soup- of course, eating it for breakfast is a bit unconventional, but it quickly saturates the body with nutrients and relieves hunger for a long time.
Do not forget and do not be lazy to please yourself in the morning with a healthy portion of a delicious breakfast, and good mood will stay with you for the whole day.
