Dietitians call breakfast the most useful and necessary meal. Scientists have proved that people who are used to eating in the morning are less susceptible to depression , stomach problems and even obesity, because with proper nutrition, metabolic processes are accelerated, so breakfast is also useful for losing weight.
Proper nutrition for breakfast
If you care about your health and try to lead a correct lifestyle, then nutrition should also be right. A full breakfast is a guarantee of a good day, so that the morning meal is useful, you should pay attention to several rules:
- Do not overeat.
- Do not eat heavy food since morning, because the body just woke up.
- Before breakfast, drink a glass of water or juice, this will help improve digestion.
- Do not drink coffee on an empty stomach.
- Eat more carbohydrates and proteins, and as few fats as possible.
- Start the morning meal 30-40 minutes after waking up.
With proper nutrition, meals for breakfast should include:
- Porridge, bread, muesli . The main advantage of cereals is that they contain carbohydrates, fiber, protein, vitamin B and minerals.
- Dairy and sour-milk products . These dishes will fill your body with calcium and basic vitamins.
- Fruits . They are the source of vital substances, which the body needs every day, but it is not worth eating fruits for breakfast . they increase appetite.
- Vegetable fats . In small quantities, but should be, because. without fats, vitamins A, E, K and D. are not absorbed.
Breakfast options with proper nutrition
Option 1:
- cottage cheese with nuts;
- a glass of kefir;
- an Apple.
Option 2:
- oatmeal with fruit;
- a cheese sandwich;
- a glass of orange juice.
Option 3:
- two boiled eggs;
- buckwheat;
- yogurt;
- fruit.