Moderate amount of food and balanced, in terms of nutrients (proteins, carbohydrates, fats and vitamins) Breakfast able cheerfulness worse morning exercises or Jogging. By the way, if before the first meal early in the day you give your body exercise, energy on everyday concerns will become doubly more.
Breakfast is traditionally considered the main meal of the day and for those not watching their figure, and for those who are trying to lose weight. A healthy lifestyle involves the presence in the diet of energy-rich food it in the morning. This does not mean that immediately after the need to sleep fill the stomach first that comes to hand. Breakfast should be tasty and healthy, for this there is a lot of recipes. And from what it will be, depends all day and in terms of mood, and from the point of view of General health.
It is believed that for the final awakening of the body after you have risen, it is useful to drink a glass of room temperature water, and after 15-20 minutes of a full Breakfast. So much time, usually just need to shower and cook a meal.
Even if you’re on a diet, the Breakfast should be complete. Do not be afraid to gain weight from the morning meal because the day all calories will definitely be burned. For this reason, in the morning you can not solely on protein foods, in moderation, you can eat foods high in carbohydrates and fats. However, the key in this thesis is the phrase “in moderation”.
Porridge and muesli
From childhood we are accustomed to the fact that cereals – perfect start to the day. This is true, but with some reservations. It is necessary to choose not only the type of cereal, but the degree of processing. Extremely useful are whole grain cereals and muesli. They contain a lot of slow carbs that are gradually laminating, transfer their energy to the body. This report also contains the B group vitamins and a large number of trace elements.
In some cases it is better to stop cooking porridge with milk or eat cereal with this drink. Cereals or cereal it is better to boil water or even soak in the evening and subjected to minimum heat treatment. And muesli is healthier to mix with fermented milk products, yogurt or yogurt.
Also, you should refrain from adding to cereals and muesli sugar in its purest form. If you wish to taste, you can use a little natural honey or sweet dried fruits: apricots, figs, prunes, raisins, etc.
Cheese and dairy products
Many nutritionists believe dish of cottage cheese for Breakfast with the best possible solution. Cheese contains lots of protein, calcium, potassium, phosphorus. For morning meal can be used as a low fat and regular fat cheese. A number of recipes from cottage cheese is through the roof.
In the morning the cheese can be eaten in its pure form, with dried fruit and nuts, fresh berries and fruit, herbs and vegetables. You can beat the curd in a blender and enjoy cottage cheese mousse or cook delicious cheesecakes. A great option is cottage cheese mixed with other dairy product such as sour cream, kefir, yogurt. This dish has a beneficial effect on intestinal flora, and hence on the overall good condition of the body throughout the day.
Yogurt or kefir with cereal bread, dried fruits, nuts and fresh berries is also considered to be a great Breakfast option. Contained in dairy products protein is able to give strength for the whole day, and vitamin B2 in the human body is actively involved in energy metabolism, converting fats and carbohydrates into useful energy.
Eggs and meat
A protein Breakfast is considered the most useful for people who play sports or are experiencing at work high physical load. In this case, it is recommended to eat in the morning eggs in any form and lean meat, it is better boiled. Boiled or steamed chicken breast and Turkey are also considered as a good start to the day with the expected high energy consumption.
Eggs you can boil or fry, make an omelette, used to make semolina, curd or vegetable casseroles. Sometimes you can afford the egg to eat one-two slices of fried bacon. Classic English Breakfast is roast or boiled egg with bacon, beans in tomato sauce and toast with butter or jam.
Fish and seafood
Eaten for Breakfast, the fish is able to charge people for the whole day not only with energy and good mood. First, it is protein foods, which as we have seen, it is important for the normal functioning of the body. Secondly, in fish contain vitamins A, E, b and many essential minerals. Thirdly, it is the main source of polyunsaturated fatty acids in our diet. It fatty acids enhance the operation of the nervous system, stimulate brain function, help fight stress and fatigue.
In the morning you can afford a small amount of salted red fish with bread and butter, a piece of boiled or baked fish. You can make a salad with seafood. However, in this case, keep in mind that shrimp, mussels, squid are the strongest aphrodisiacs that can distract from the daily worries completely non-working thoughts.
Vegetables and fruits
In the preparation of any Breakfast try to include fresh vegetables, fruits, berries. First, the contained organic substances activate the body’s life force. Second, a coarse vegetable fiber “wakes up” the intestines and allows a natural way to cleanse the body of toxins. Thirdly, for the most part vegetables and fruits are not too high in calories.
You can use fruits and vegetables to prepare juices, salads, purees, shakes, smoothies. However, to be limited to tomorrow only raw plant food properly. Complete Breakfast, cheese, porridge or boiled egg.
A healthy Breakfast should be present in the diet of any person. Even the most severe diet for weight loss shouldn’t stop you from morning meal. It in the morning, you can afford to eat a little more, because during the day obtained from food calories consumed. The saying “eat Breakfast yourself, share dinner with a friend, a dinner give the enemy” is confirmed by the long experience and the recommendations of experts.