What a healthy breakfast should be like: starting the morning right. Recipe ideas for delicious and healthy breakfasts: quick recipes for a healthy breakfast for the whole family with photos and videos
We often run off to work or school, forgetting about breakfast. Maybe it's really not that bad important technique food. After all, there is also lunch and dinner. And does it really matter what foods we eat? We will talk about this in more detail in the article.
A proper breakfast is very important. Everyone has heard this, but few people pay attention to it - work is more important.
Meanwhile, it is women who should remember that all the most healthy foods we need to eat them in the morning so that they are better absorbed and can serve our beauty.
They say that the wrong dinner adds problems with your figure, not proper breakfast worsens the condition of the skin and hair. So it is better to listen to the opinion of those who call breakfast the foundation of beauty and health, and eat those foods that do not burden the body, but give it strength and energy.
The whole point is that healthy breakfast...
- activates the work of all organs and systems, increasing the efficiency of our activities, whatever we do;
- helps maintain normal weight, avoid overeating and reduce hunger;
- reduces feelings of lethargy and drowsiness due to increased blood sugar levels;
- strengthens relationships within the family, since the morning meal can bring together parents, children, relatives, etc. at one table;
- serves as a moment of “relaxation” for those who cannot live without sweets or other unhealthy foods.
Previous articles covered the following topics:
- Best Foods for Weight Loss
Orange juice rightfully occupies first place - it provides a rich supply of vitamins and minerals, which are enough for the whole day. It’s not for nothing that we often see this juice in European and American cinema – in these countries they are used to drinking it every morning.
If you don't have orange juice, drink any vegetable or fruit juice.– it will also bring a lot of benefits.
Coffee – without sugar and with cream it will bring exceptional benefits to the body, charging you with energy and vigor for the whole day.
Tea - this drink invigorates no worse than strong coffee, but it is not suitable for everyone. Include green tea or hibiscus in your healthy breakfast - it definitely won’t make things worse.
Dairy– help to establish metabolic processes in the body, as a result of which our mood and well-being improves. True, a truly healthy breakfast cannot consist only of yogurt or milk. Try to combine dairy products with other dishes (for example, porridge or cottage cheese).
Cocoa is a “record holder” for its benefits which he brings to the human body. Vitamins, protein, minerals - that's what you get with one cup of aromatic cocoa. Just what you need for a great start to the day!
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Breakfast interrupted. Beautiful video
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Breakfast is the most important meal of the day. This is where we start our day. However, many people do not attach any importance to this. We'll tell you about the importance of breakfast, and also what foods you should never start your morning with.
According to nutritionists, breakfast should be an integral part of the beginning of every day. The statement is supported by most doctors. What is so special about the morning meal and why it is not recommended for any person to give it up - we will tell you in the article.
By morning, the body’s energy reserves are depleted, since it has not received any drink or food for at least 8 hours. The best way Breakfast is the way to replenish your energy. It gives a boost of energy, improves performance and brain activity, improves tone and mood. Morning meals increase productivity by 1/3, promote quick memory and concentration.
Many people skip breakfast in the hope of getting rid of extra pounds, but this approach aggravates the problem of excess weight. Let's start with the fact that people who are used to eating in the morning have a faster metabolism than those who prefer to give up their morning meal. A proper breakfast gently starts your metabolism, which allows your body to effectively deal with the calories it receives during the day.
During sleep, or rather forced fasting, a decrease in blood sugar levels occurs. Its indicator allows you to restore breakfast. If the morning meal does not occur, the lower body, deprived of an energy source, will require replenishment, which will manifest itself in uncontrollable seizures appetite leading to overeating. By receiving food in the morning, the body does not experience stress due to significant gaps in meals and does not store reserves in the form of fat “for a rainy day.”
The undoubted benefit of breakfast also lies in its beneficial effect on cardiovascular system, because it reduces cholesterol and prevents the formation of blood clots. Breakfast reduces the risk of developing.
Features of a proper breakfast
No matter how high-calorie breakfast is, it will not affect your figure, because from morning until lunch, metabolism is as intense as possible, so all the energy coming from food is consumed. It is better if the morning food is correct. Nutritionists recommend starting the day with food rich in fiber, proteins and carbohydrates. Breakfast should be nutritious, but not heavy, and varied. Whole grain or rye bread is suitable for it,
In order to be active and cheerful, so that you have enough energy for the whole day, so that you do not feel empty in the first half of the day, you only need to adhere to the main rule - be sure to eat in the morning. Breakfast is the best useful trick food, which in no case should be skipped or replaced with a cup of coffee. Therefore, in this article we will tell you what is best to take for breakfast.
Exactly in the morning minerals and minerals are absorbed best. If you want to get in shape and lose the required number of kilograms or simply maintain your current weight, then you should adhere to the following rules without fail.
TOP 5 healthy breakfast foods
Whole grain porridge
Why is porridge the best dish for tomorrow? The answer is quite simple. Yes, all because porridge is complex carbohydrates, which are absorbed by the body slowly, so you for a long time You will be full and will not soon feel hungry. It is best to eat porridge made from unrefined and unpolished grains, which are practically without any processing, as they contain a lot of fiber. The latter cleanses the body and removes toxins. For example, pearl barley, brown rice, wheat, and millet are also very rich in minerals and components, with the help of which you will feel full of strength and energy. If in pure form if it’s not entirely tasty, you can diversify the porridge with dried fruits or fresh fruits, berries and honey. You can also add healthy fats - nuts, seeds or sesame seeds. Also an excellent breakfast would be toast made from wholemeal flour (whole grain). Mix eggs, milk and salt, dip our bread and fry in sunflower oil.
Skim cheese
Cottage cheese is a product that supplies your body with calcium and protein. Of course, we take cottage cheese with zero fat content or as little as possible. A very wide variety of dishes can be prepared from cottage cheese. If you have a sweet tooth, you can treat yourself to cottage cheese with honey, fruits, dried fruits, you can also add a little jam or preserves; sweet cottage cheese makes very tasty cheesecakes. If you prefer salty, cottage cheese with low-fat sour cream and herbs will suit you.
Eggs
If you have breakfast in the morning, and an hour or two later you are hungry again, try eating boiled eggs or an omelet in the morning; the feeling of fullness will not leave you for a long time. You can add tomatoes and herbs to the omelette bell pepper, basil and much more. This breakfast will provide you with protein for the whole day.
Berries and fruits
If you decide to follow a healthy diet and have a healthy breakfast, your diet must include berries and fruits. The main thing is not to overdo it with quantity. You can choose the fruits that you like best and have them for breakfast, or even better, make a vegetable salad from different berries and fruits, topped with low-fat yogurt. All fruits contain fructose, so it is best to eat them in the morning.
Yogurt
Only yogurt should be natural, without sugar and other chemical additives. This product normalizes cholesterol. What could be more wonderful if in the morning you help the intestines wake up and work at full strength. Yogurt contains beneficial fungi and lactobacilli that stabilize metabolism and help work gastrointestinal tract. If you drink low-fat yogurt in the morning, it produces gastric juice, which promotes rapid absorption of food. It is very tasty to eat oatmeal in the morning with natural yoghurt. You couldn't imagine a better breakfast.
The healthiest breakfast recipes
You should not skip such an important meal, since a healthy breakfast helps you to be cheerful and energetic throughout the day. In order to diversify your menu and not think in the morning what to eat, write a menu for the whole week at once. Below are some simple recipes:
- French beauty salad. 2 tbsp. l.i oatmeal pour 5th tbsp. l. cold boiled water, leave to settle for about an hour. Next add 3 tbsp. l. cold boiled milk, sugar to taste and a previously finely grated apple (with peel possible). Season the salad with lemon juice.
- Cottage cheese with fruits, berries or herbs. Mix 200 g of cottage cheese with chopped fruits, berries or herbs (for example, parsley or dill). In the first option, you can optionally add honey and nuts, in the second - low-fat sour cream.
- Protein omelet with herbs. Take 3 eggs and separate the whites from the yolks, then beat the whites until foam appears and add herbs, pepper, and salt. We put the resulting mixture in a frying pan or, even better, in a slow cooker.
- Chicken salad. Cut about 150 g of boiled chicken fillet into cubes, bell pepper into slices, cherry tomatoes in half, and arugula into leaves. Season the salad with olive oil.
Is it good to drink for breakfast? natural coffe, rather than soluble surrogates, or Black tea- these drinks help you lose weight. Get rid of cream and sugar in coffee - they will not bring any benefit.
Myths about breakfast
Television and the media instill in us stereotypes of breakfasts that should certainly be in every home, and we begin to consider them true. But is this really so?
The right breakfast for effective weight loss/shutterstock.com
Let's talk about these myths in more detail:
- Citrus juice for breakfast is actually not as healthy as people think. Due to fruit acids it can irritate the stomach and cause discomfort, spoil tooth enamel and interfere with digestion. You should drink juice no earlier than an hour after breakfast.
- yogurt with special bacteria, which in addition to nutrition also supposedly improves immunity, is in fact nothing more than advertising. Only yogurt with a shelf life of no more than 3-5 days and not from plastic jars can be useful. Widely advertised yoghurts from real yoghurts only have a name.
- muesli, according to their manufacturers, is also an excellent breakfast, but the method of obtaining muesli is far from the principles of proper nutrition: the flakes lose some useful minerals And vitamins , and the fruit in the muesli is treated with gas to bright color. According to many studies, some muesli contains more fat than fried potatoes.
- They say that it is harmful to eat cheeses for breakfast, they are fatty. But as we said above, a little fat in breakfast is only good, so a couple of pieces of cheese will provide a portion of protein and fat for strength and vigor. Just don't eat spicy and salty cheese.
- There is also a myth that you shouldn't eat breakfast eat bananas because they are high in calories. Website opinion: Banana calories for breakfast are not dangerous; in addition, due to its structure, banana envelops the digestive system and activates peristalsis. In addition, bananas give a feeling of calm and relieve symptoms of premenstrual syndrome.
What can you eat?
You can create your own breakfast menu according to your wishes and capabilities, because eating tasty and healthy is not difficult.
Here are examples of breakfasts:
- oatmeal with raspberries, toast with cheese and butter, black coffee ,
- lavash with chicken and tomato, cocktail of berries with cereals and yogurt,
- cottage cheese casserole with apple, green tea,
- steam omelette with dill and feta, coffee with cinnamon,
- buckwheat with vegetables and meatballs, black tea with lemon.
There can be many options for breakfast, it’s up to you what your morning diet and mood for the whole day will be. Proper nutrition gives you energy, not extra centimeters on your waist. Breakfast is not a meal you should skip.
What did you eat for breakfast today?
Alena PARETSKAYA
A morning meal starts metabolic processes and provides the body with energy for productive activities. However, a huge number of people do not like to eat breakfast: they either refuse breakfast altogether or forcefully eat breakfast. Some people simply do not have time to have breakfast in the modern city rhythm and limit themselves to a sip of coffee or tea before leaving the house.
Let's consider what role breakfast plays in a complete diet, what to eat for breakfast when proper nutrition and why you can’t completely abandon it.
An ancient proverb teaches: Eat breakfast yourself, share lunch with a friend, leave dinner for the enemy. But why is it necessary to have breakfast, even if you have no appetite in the morning? The main reason is that the lack nutrients at the beginning of the day renders Negative influence on metabolic processes, performance and other important indicators. It is, in principle, possible to replenish the energy deficit during the day, but it will not be possible to stabilize the metabolism without a full breakfast. It is this circumstance that explains the fact that refusing to eat in the morning does not contribute to weight loss, but rather the opposite.
The benefits of breakfast for the body are multifaceted:
- Acceleration of metabolism (on average by 5%);
- Carbohydrate and high-energy foods are better absorbed in the morning;
- Breakfast helps maintain a stable weight and helps reduce appetite during the day;
- Breakfast improves blood composition: in particular, it prevents platelets from sticking together, which reduces the risk of heart attacks and strokes;
- The amount of harmful cholesterol compounds is reduced;
- People who eat breakfast regularly are less likely to suffer from stones in the gallbladder, diabetes mellitus, atherosclerosis, high blood pressure.
Eating food early provides energy for the first half of the day, eliminates drowsiness and apathy, and improves overall well-being and mood. People who eat in the morning have higher intellectual abilities, attention and concentration.
Consequences of skipping breakfast
Why don't you feel like eating in the morning? Many people do not feel hungry at all in the morning; moreover, it seems to them that their stomach is full. During sleep, blood sugar levels decrease, which explains low level energy in the morning, apathy and feeling tired. In addition, poor nutrition, which is followed by a significant part of the population, does not contribute to proper rest.
By overeating before bed, people do not give their body proper rest, and at night digestive tract still working. It is not surprising that many people do not feel hungry in the morning. To make breakfast desirable and healthy, you first need to establish rational mode nutrition. There is an opinion that if you do not eat in the morning, the body will use the energy accumulated during dinner. This is a pernicious misconception: excess energy turns into body fat, so that by morning there is nothing left of it.
Scientists believe that not eating in the morning is main reason global obesity in civilized countries. People who constantly refuse breakfast, on average, gain weight by 3-5 kg annually: by the age of 35-50, many already have full-blown obesity and the problems associated with this disease.
Other possible consequences skipping breakfast:
- Men who skip breakfast have a 25% higher risk of having a heart attack or dying from coronary artery disease;
- Women who neglect their morning meal risk gaining 5-20 kg of excess weight by the age of 40;
- In both sexes, the risk of developing gallstone disease increases;
- The likelihood of developing type II diabetes mellitus increases;
- Efficiency and ability for logical thinking decreases.
Making a healthy breakfast is easy. But most people don’t have time for this in the morning, so they have to limit themselves to sandwiches instead of fruit salads and cereals. However, there are few benefits from sandwiches and coffee breakfasts, as well as from some other foods traditionally consumed in the morning.
Nutritionists do not recommend including the following products in breakfast:
- Bacon, sausages and sausages: all of these products that are used to make sandwiches contain a large number of salts, nitrates and other chemicals. For people who are used to having a heavy breakfast, experts advise replacing sausages chicken meat or turkey.
- Breakfast cereals. In addition to useful vegetable fiber, these products contain excessive amounts of sugar. “Fast” carbohydrates will only give you a short-term feeling of fullness: after a couple of hours you will want to eat again. It is better to replace breakfast cereals with full-fledged cereal products - for example, combine muesli with nuts and fruits and add kefir.
- Pancakes and donuts. These products also contain an excessive amount of fast carbohydrates, which is harmful to the figure and guarantees heaviness in the stomach.
- Ready-made yoghurts. Products that are passed off as healthy yoghurts in supermarkets contain a lot of different flavors, sweeteners, and preservatives. Best option– replace yogurt with kefir or homemade fermented milk products.
- Cottage cheese is a healthy protein product in itself, but it is better to consume it in the afternoon.
- Citrus. By eating oranges or tangerines on an empty stomach, you risk causing allergic reactions or gastritis.
- Bananas. Excessive amounts of magnesium in the morning can disrupt the body's internal balance.
- Canned foods, smoked meats.
- Sweets and tea with sugar.
People engaged in physical labor require high-calorie protein breakfast. Those engaged in intellectual activity are advised to use light breakfast saturated with carbohydrates.
Key Features of a Healthy Breakfast
What to have for breakfast so that your morning meal brings maximum benefits? Breakfast recipes with health benefits are extremely simple: dishes should contain easily digestible food containing microelements and vitamins. Ideally, the number of calories consumed for breakfast should be 40% of the daily diet. This is approximately 360-500 kcal. Not only the caloric content of breakfast is important, but also its compliance with the needs of your body.
The most useful breakfast foods:
- Eggs - contain protein and a large number of other useful components;
- Chicken meat is rich in easily digestible protein, which is satisfying and healthy for the figure;
- Rye, bran bread or products made from whole grain flour;
- Honey is a universal source of healthy carbohydrates, antiseptics and substances that help relieve fatigue and stress;
- Cheese - protein and calcium in an ideal combination;
- Porridges are “slow” carbohydrates, providing a full supply of energy for several hours;
- Kefir;
- Green tea.
People who are accustomed to drinking coffee in the morning do not have to give up this drink, but it is definitely worth limiting its consumption to one cup (50-70 g).
Some more tips from nutritionists:
- If you want breakfast to be a joy and not a burden, try to have dinner early and not overeat before bed. Then in the morning you will wake up with a slight feeling of hunger.
- Get up for 15 minutes. earlier - during this time you can just have time to prepare a healthy light breakfast.
- It is better not to drink coffee before meals: this drink irritates the gastric mucosa and provokes gastritis.
- Try to make breakfast a full meal.
If you've never had breakfast before and decide to start, it's best to do it gradually. Start with light snacks in the morning and gradually increase the amount of calories.
Types of breakfasts and their features
The main types of breakfast are carbohydrate and protein.
It is better to consume carbohydrates for breakfast in the form of cereal porridges boiled in water. Dishes made from buckwheat, oatmeal, and rice are considered the most healthy. Another universal dish is muesli. You can add nuts, fruits, and juices to muesli. Sweets and baked goods are also carbohydrates, but eating them in the morning is harmful to your figure. Carbohydrate breakfasts are preferable for knowledge workers. The food should be such that you won’t be drawn back to sleep. Breakfast grains have also been found to promote weight stability.
A protein breakfast is needed, first of all, by those who engage in physical labor or move a lot during work, as well as by athletes. No need to reinvent the wheel: eat the classic one English breakfast- an omelette that can be varied with ready-made chicken meat and vegetables. Carbohydrates are also needed in small quantities - add a serving of grain bread with a slice of cheese to the omelet.
Athlete's breakfast
What should an athlete's breakfast be like? Athletes burn enormous amounts of calories; at the same time they need amino acids for growth muscle mass and vitamins for the full functioning of all systems. Diet planning is the most important task for sports professionals and those involved in bodybuilding.
Skipping breakfast when energy costs are high is a big mistake. By forcing your body to starve, you eat more at lunch, which leads to digestive disorders and breaks your routine. It's difficult to stay in shape when you don't have a clear diet.
A bodybuilder's breakfast should be hearty and contain protein (cottage cheese, chicken) and grains (porridge). Regarding sports food additives, then their consumption must clearly correspond to energy consumption. If a strength athlete expects intensive training, protein shakes(whey proteins) or gainers will only do you good. And if he has a day of rest, then it is better to get by with regular products.
Experienced athletes believe that people with different types body type, proteins and carbohydrates should be properly combined during the first meal. Ectomorphs need to stick to a 50/50 ratio. Mesomorphs should consume 65% protein and 35% carbohydrates. Endomorphs should increase the amount of protein to 75% and reduce carbohydrates to 25%.
Human nutrition - most important factor influence on health, well-being, mental and creative abilities. A properly formulated diet prevents metabolic disorders, diseases of the digestive system, heart and blood vessels, and also supports vitality, efficiency and good mood.