Useful breakfast: what to eat and recommendations on proper nutrition. What is useful to eat for breakfast: recommendations for proper nutrition

In this article, I will tell you that it is better to eat for breakfast, after sleep (awakening).

First of all, remember: Immediately after the awakening, it is not fully - it is impossible, because The body (including stomach) is still "not woken up," and you need to wait 20-30 minutes, and after fully there.

I'm when I wake up, immediately drink a liquid (by well-being), under the liquid I mean the usual, simple, not carbonated water and wait for 30 minutes (well, as I wait, I do a dirty business, then I wash my teeth, etc. The procedure is ordinary and everyone is known). And after the norms of Fair.

For breakfast, most importantly, what you need to use is complex carbohydrates! It can be rice or buckwheat or then immediately, or oatmeal, in general, who prefers. I eat what is 😀

Only complex (slow) carbohydrates!

Why do you need carbohydrates in the morning? Because carbohydrates are energy. And when do we need energy? Correctly, in the afternoon (in the first half of the day, and especially in the morning, after a long 8-10 hour sleep, for breakfast), because, as a rule, the day, people are active, and closer to the evening \u003d passive (at home, after work, study, on Sofa, for computers, etc.), from here and this recommendation. This is, first.

Secondly, pay attention, I said complex carbohydrates. Not simple. More details: in short, the main difference between simple carbohydrates from complex, lies in time for which the body absorbs them and transforms into glucose. Those. Complex carbohydrates give a long and uniform energy flow (this is what is needed), but simple carbohydrates are opposed to the rapid energy lifting and the same rapid decline that as a result contributes to the accumulation of excess fat / the emergence of various diseases (badly).

In practice, most people eat simple coals, some plates with butter and tea, etc. And this is a rough mistake. Here they caught these simple carbohydrates (for example, a bug with butter) and in response to the rise of the blood sugar level, and simple carbohydrates very much raise sugar in the blood, the pancreas highlights that removes sugar from the blood and turns it into fat.

Then you mean a sharp rise and drop sugar in the blood (this means that you will take a maximum of two in an hour, again it wanted to eat very much, and most likely you will again be improperly, again, again, the most simple carbohydrates), in general, As a result, after all this "insulin reaction", your body will be protected, and you can be congratulated with new additional fat increments.

OUTPUT: Simple carbohydrates for breakfast \u003d bad, in no case. Only complex.

Together with complex carbohydrates, ideally (and those who are watching their figure, grow muscles or lose weight, etc. Be sure to use more protein (animal origin). I don't even take into account the vegetable proteins (the same bodybuilders), I talked about this in more detail in the main article:

It can be chicken breast, beef, fish, boiled eggs, anything ... I eat what is 😀

Together with all this, I also need fiber. First of all, vegetables, i.e. Cucumbers, tomatoes, cabbage, etc. Guess what I eat 😀 Vegetables help the protein better assisted and digest. That is why every meal of food containing proteins must also contain vegetables (fiber). Because In bodybuilders (cushions) every meal without a protein is not to do, they and crush together vegetables.

Well, a, fruits, such as apples, bananas, pears, etc. You can (but only if you can) on the bobson ... as a rule, you can not steam on the mass, on a diet of fruits, to your customers, I recommend if there is, then until 15.00 no later, because They contain simple sugars (they are all "sweet").

Conclusion under the article: Water, after 20-30 minutes: complex carbohydrates + proteins + fiber (vegetables / fruit);

And yes, for athletes, both at the stage of a set of muscle mass, and at the fat burning stage, it does not matter, these guidelines of the basis of the principles of correct, healthy eating. On this, everything is good)).

Sincerely, administrator.

Today we will talk about dietary breakfasts for weight loss - I will describe recipes, they are simple. It seems to me that it is much more important to throw breakfast options with proper nutrition than to paint in detail how to cook eggs. About oatmeal will be a separate article - do not miss.

The famous Russian saying reads: "Eat breakfast myself, dinner we divide with a friend, and dinner give the enemy." In fact, many misses morning meals due to any circumstances. This is an unforgivable oversight especially during weight loss.

The diet implies not only the use of useful products, but also observance of a clear routine of the day with 4-5 meals. Useful breakfast with proper nutrition Pledge of successful and fast weight loss. So let's get faster Consider breakfast options that can be prepared when weakness.

Recipes of dietary breakfasts for weight loss

Useful breakfast options from cottage cheese

Cheesecakes with rice or oatmeal. Recipe for a useful sauce to them: a handful of fresh or frozen berries to pour low fat yogurt and beat the blender.
Dietary (with Sachzam)
Casserole with fruit and sauce:

Casserole: A pack of cottage cheese (180 g.) Pretty beat well with the egg. Add 1 tbsp. Spoon of corn starch, slightly sugar or sugar substitute, vanillin. In the portion molds on the bottom to put the chopped fruits or berries (frozen, pre-thaw), pour the egg-curd mixture, 2/3 of the form. Bake in a heated to 180 degrees oven, about 20 minutes. Casserole to file in molds, bay with sauce.

Sauce to casserole: Frozen berries (strawberries, blueberries, raspberries) beat with innocent yogurt and powdered sugar or sukhzam.

Sometimes in stores from step accessibility there are no necessary ingredients, so most products I buy via the Internet. Any flour, other than wheat, can be bought, and the necessary sugar substitute - in this section (and using, can be saved when buying).

Recipes of useful sandwiches for breakfast with proper nutrition

Please note that all sandwiches are prepared with wholegrain, or with rye bread. Wheat for weight loss, unfortunately, does not fit. If you can not find on sale bread suitable for proper nutrition, you can buy a mixture for baking, and prepare bread yourself.

The choice of mixtures for baking bread is huge, except for fitness bread you can cook carrot, cut and multi-tailed bread. We look at the assortment, you will probably pick up an acceptable option for yourself.

It would seem that boutiques are impossible during the diet, however the options below perfectly show themselves as useful breakfast With proper nutrition.

Slice of whole grain or rye bread to dry in a frying pan or in a toaster. Make a sandwich from a caustic cheese and slicing from a small salmon.
Rye toast with pashota egg and fresh cucumber slices.
Sandwiches from rye bread with pate and fresh cucumber.
Saintwich with steam fish. A slice of rye bread, leaf salad, white fish cooked for a couple. Satwiches to pour the sauce prepared from 2 tbsp. l. Yogurt, lemon drops and crushed dill greenery.
Sandwiches from rye bread with cottage cheese with beloved greens (parsley, green onions, dill, cilantro, mint).
Rye toast with guacamole and innocent goat cheese. Guacomole: Grinding a blend ripe avocado, lime juice, cilantro, a little salt, red sharp pepper at will.
Sandwich from grain bread with slices of avocado, cucumber and low-salted red fish.

10 more breakfast options with proper nutrition

Only sandwiches and cottage cheese eat very boring - during the diet, the main variety. Therefore, I offer some more recipes for dietary breakfasts for weight loss.

Muesli with yogurt and cranberries. The dish must be prepared in the evening and remove into the refrigerator, per night it is imagined and the useful breakfast for the correct power will be ready for the morning. Pershing in a blender handful of cranberries with honey. Mix yogurt, cranberry puree and cereal Hercules. Oatmeal must take the one that has been brewing for a long time, fast food flakes will not fit.
Smoothies. Clear green apple from skins and seed box and cut into a cube. Add a chopped kiwi and banana to the apple, pour a little green tea and pouring a blender. Gustness to regulate tea. It is recommended to drink smoothies immediately, otherwise the drink will darken.
Oatmeal-banana punkyki. Two spoons of oatmeal soak from evening at 100ml of milk (water). In the morning we add a banana, 1 egg and 1 tbsp into the wakey oatmeal. A spoonful of oatmeal (you can grind a flakes in a coffee grinder). For greater sweets, you can add a sugar substitute or slightly sugar or honey. The baking powder is added at will. Fry pankeepers on a dry pan without oil under the lid, you can use a snack.
Omelet with vegetables (tomato, mushrooms, Bulgarian peppers) and two slice of pasteromas from turkey.
Cauliflower and broccoli, poured eggs and several household slices of chicken.
Easy

Reception of food at the beginning of the day activates the work of the whole organism and provides its energy charge for the whole day. Therefore, in the morning you must eat.

The first error of the starting day is to abandon the morning meals or eat something wrong, for example, scrambled eggs or sandwich. Many people learned? So, you need to change something.

To figure out what is for breakfast with proper nutrition, you need to remember the main thing: Breakfast Do not miss, do not overeat and forget about harmful products.

Breakfast benefits

Let's discern what the first meal is useful. Waking up, you may not want to eat. But this does not mean that the body does not require this. During sleep, the processes occurring inside you do not stop and overnight spend the remnants of the energy that you need to fill in the morning.

Useful Early Food Properties:

Scientists are noticed that the correct food in the morning increases the indicators of attention, concentration and mental abilities. This is a very important condition for a productive working day.

Why is breakfast very important?

It is in the morning that you ask the mood of the day, and the body feels. From 7.00 to 9.00 Enzymes important for digestion.

If you skip breakfast, the enzymes will simply "blocked" and will not bring the desired benefit. This will lead to violations of organs and reduce immunity. Went in the morning - reduced the risk of getting sick.

What is dangerous breakfast pass?

Suppose you decided to sleep longer, instead of standing at the slab at sunrise. At the same time tightly dinner, hoping that this is enough and the next morning.

What happens to your body overnight and next day:

Neglecting the morning use of food, you violate the coordinated work of the whole "mechanism", which in the future can bring it out of order.

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What products are better to use for breakfast?

Breakfast with proper nutrition necessarily contains proteins, fiber and complex carbohydrates. They launch the digestive process and contribute to a long sense of satiety.

The most useful foods in the morning:

Cereals are a source of carbohydrates and give a long sense of satiety.
The egg contains.
and chicken fillet (sate, but with dietary meat).
Equal milk products and cheeses are the best source of calcium.
Whole-grain flour bread contributes to the right digestion.
Freshly squeezed juices (not an empty stomach) are rich in vitamins that support immunity.
Vegetables will be a slight and useful addition to the main dish.
- The best replacement of sugar.

Drinks of the right breakfast

Most often, breakfast accompany or coffee. Tea lovers should prefer green black. It contains antioxidants for health.

Those who can't refuse coffee should not worry. The main thing is not to drink more than one medium mug.

It has the following properties:

Accelerates metabolism
Burns fat deposits
Reduces weight
Slimming even with minimal physical activity
Helps reduce weight in cardiovascular diseases

Types of right breakfasts and their features

Protein.
Carbohydrated.
Protein-carbohydrate.
Low-calorie.

Consider every kind of more.

Protein

The protein diet is paramount to the one who has a heavy physical work or just an active lifestyle.

Proteins - These are additional calories, but with the condition that they need to spend. Classic protein source - eggs. Just cook or cook omelet? Who loves how.

In omelet, you can add vegetables or meat. In order not to stay without carbohydrates, just eat with a sliced \u200b\u200bbread.

What is better to choose:

Boiled eggs and vegetable salad.
Sandwich with omelet and greens.
with dried fruits and honey.

Carbohydrated

With carbohydrate, the right breakfast is also simple.

The best source of carbohydrates is porridge. It doesn't matter what to choose: oatmeal, rice, buckwheat or any other.

But the best way - Prepare on water. Carbohydrates contain sweets and. But these are the main enemies of the figure. They do not give proper saturation. Therefore, we use only whole genera products for breakfast.

Carbohydrate food is suitable for those who do mental work and does not spend a lot of physical strength.

Suitable recipes:

Oat / buckwheat porridge with dried fruits and nuts.
and berries (cranberries, currants).
Sandwiches with fillings: cheese + tomato, cucumber + salad + chicken.
Lavash with vegetables and chicken / with berries, cinnamon and honey.

Belkovo-carbohydrate

In one reception, food is the perfect option. Protein will give energy, power carbohydrates for intellectual work.

The main condition is the lack of fats. You can safely combine in equal proportions of cereals, cottage cheese, kefir, eggs, bran, whole grain bread. Do not exclude vegetables and fruits.

Properly picking up products from the list for proper nutrition for your lifestyle, weight will be held normally. In such breakfast, you can combine dishes from both species. The main thing is to reduce portions.

Low-calorie

To reduce body weight, do not starve. Low-calorie breakfasts are easy and tasty.

Calorie - This is the energy that is formed when digesting products in the body. What food is harder - the more complex the process of assimilation.

Best low-calorie breakfast - This is low-fat cottage cheese with the addition of fruits and berries. Fish (pike perch, cod, carp), vegetables (carrots, cucumbers, tomatoes, pumpkin).

Prepare better small portions. But do not overdo, because you need to remain hungry in pursuit of the diet.

Worth trying:

Salad with cod and vegetables.
and pumpkins.
Cottage cheese and berry smoothie.
Fruit salad with toasts.

Why is the feeling of hunger quickly returning?

Incorrect meals - the first reason for rapid hunger. There are products that are not quenching, but enhancing hunger. They quickly digest, increasing blood sugar. Because of this, a person very quickly begins to experience a need for food. This is a direct way to overeating.

To such "cunning" products include:

But sometimes hunger returns even after the porridge eaten. It seems that she should not let it. What is happening? Basically, the case is in portions or taste preferences.

If there is a "empty" camp, cooked on the water, saturation from it will last long. You can add nuts, berries or fruits. It is tastier and referring. Little portions will also not make hunger wait for a long time. You must not go the line between saturation and overeating.

Less frequently rapid feeling of hunger is not related to food. In this way, the body can signal the lack of important trace elements.

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Porridge for proper nutrition

Despite the variety of useful food, porridge remains the most popular breakfast. When the phrase "proper nutrition", first of all, oatmeal is remembered.

Cooking Tips:

Crup is prepared on milk or water.
Pasty buckwheat is much more useful than cooked.
Before cooking, the cereals are moved and washed.
Two and rice is washed with warm running water.
Do not wash oatmeal and crushed cereals.
After boiling, the cereals are brought to readiness on slow fire.

Perfect right breakfast

The single list of the right breakfast does not exist. All people have different organisms, lifestyles and taste preferences.

Girls With proper nutrition, health, youth and beauty are last preserved. Therefore, breakfast should be balanced and give a charge of cheerfulness for the whole day. Products must contain iron, magnesium, phosphorus, selenium and folic acid for the female body. Best is suitable protein-carbohydrate breakfast.
Men larger stronger girls. At the same time, more often lead a more active lifestyle, they are engaged in physical labor. It is important for them to not waste the entire stock of energy until the next meal. Therefore, the energy value of food must be greater. Men will be better feeling, breakfast proteins with a small addition of carbohydrates.
children Requires a special relationship. Children are very selective in food, so the breakfast should be not only useful, but also tasty. In addition, a growing body requires a lot of energy. It is advisable to enable porridge on milk in the menu. You can add a sandwich with butter and one fruit.
are separate category. They spend a huge amount of energy. They are necessary. And vitamins for general health. The first reception of writing should be dense, with a large content of protein and cereals. Main products - cottage cheese, eggs, porridge.
Breakfast Vegetarian Not very different from any other. Exclude meat products from the menu that are replaced with eggs and cottage cheese. Despite this, there is a wide selection of dishes. Cereals, vegetable and fruit salads, in addition to them toasts with cheese - the best choice.
For diabetika Pick the diet is more difficult. In addition to the fact that they abandoned flour, sweet, smoked and salty, there are still limitations. It all depends on the type of disease. In diabetes of the first type, not complete people can consume fats and proteins in an equal amount with healthy people. Allowed products: sour fruits and berries, eggs, cheese (with low fat shares), cereals (buckwheat, Hercules), bread for diabetics. In diabetes of the second type, you should not use fatty food containing protein. The first half of the right breakfast is vegetables or fruits (it is thermally processed). The second is low-fat meat (chicken fillet) and cereals (buckwheat, brown rice). Combining these products you can cook a lot of dishes.

Breakfast recipes with proper nutrition

All recipes below are calculated on 4 servings.

Oatmeal at kefir.

The recipe for cooking is simple and cheap, and the benefit is huge. Such a breakfast will leave behind the ease of stomach.

The easiest cooking option:

Buckwheat with milk

Everybody's favorite since childhood, porridge is very simple:

The porridge cooked in such a way, butene gentle and fragrant, and most importantly, both children and adults.

Scrambled eggs

"Empty" scrambled eggs no one is not interested and everyone knows her recipe. Therefore, we will prepare the scrambled eggs with tomatoes and a green bow.

Omelet

Another way to get the morning portion of the protein. It can be prepared light with vegetables or bake without additives. Then he will be lush and eat it will be one pleasure.

Raw recipe is an omelet with chicken and mozzarella:

Cottage cheese with apples

Good combination of calcium and vitamins. And if the apples are baked in the oven, then a delicious dessert is a full breakfast, but which can also be submitted for afternoon.

The mystery of delicious cheesery is low-fat cottage cheese. The dough from it should be homogeneous and keep shape. With stuffing you can fantasize and add nuts, cinnamon, berries, potatoes.

A classic recipe is unchanged:

Pumpkin

This vegetable is perfectly combined with croups. therefore good breakfast There will be a millet porridge with a pumpkin.

Paul Kilo Pumpkins wash, clean and cut.
Heat in a saucepan of 3 glasses of milk and pour pumpkin into it and cook for 15 minutes
Add to a saucepan 1 cup of milf, salute (floor of a teaspoon) and cook until the porridge becomes thick.
Finished whale give it to laugh under the lid for another 30 minutes.

Do you consider sandwiches harmful meal? You just do not know how to cook them correctly. Almost all the favorite bread with sausage are harmful.

In addition, there are many useful recipes and ideas:

Correct breakfast for children

According to scientists, the right breakfast for children should consist of at least four components: bread, cornflakes, milk or yogurt, fresh fruits or vegetables, fruit tea without sugar or juice.

Fruits. This is a source of vitamins that support immunity. As you know, more benefits and vitamins in newly collected fruits. Such even in winter is citrus, if a child has no allergies, grenades. In the spring and early summer greens and berries are relevant.
Grain products. They contain vitamins A and D, iron. In addition, the grain contains carbohydrates that give the baby energy.
Milk products. (Example: milk, yogurt, cottage cheese, cheese) - a source of calcium, which is so necessary for the children's body.
Beverages. Coffee and Coca Cola must be completely excluded from baby food. Fruit juices and compotes - this is what your child needs. Many children really like Cocoa. This drink maintains mental and physical activity during the day. Cocoa is rich in proteins, fats and carbohydrates, which ensures the high nutritional value of this product. It also has dietary fibers that are very important for the intestinal work, and minerals needed for the growth and development of the body: potassium, magnesium, phosphorus, iron.

Proper breakfast for weight loss

The main thing is to follow the three rules of the right breakfast for losing weight:

No one canceled a glass of water on an empty stomach. This rule is universally for everyone.
We choose lungs, but nutritious recipes.
If you train in the morning (running, charging, yoga), then breakfast after physical exertion. They stimulate the body burn fat deposits.

Under the ban all the same products as with healthy nutrition. The chief assistant at diet - Hercules and buckwheat. We do not add sugar, honey and nuts to porridge, and replace them with fruit. Equality products are chosen with less fat content (but not low-fat!).

Light food are all sorts of salads. In this case, carefully with oil refueling. Many forget that it is very calorie. It is better to use low-fat yogurt. Smoothies - another solution for losing weight. They can combine fruits, vegetables and juices for every taste, not surviving for calories.

In order for the right breakfast to become still dietary, it is necessary to change not only the diet:

Do not dine no later than 3.5 hours before sleep. Then in the morning there will be a sense of hunger.
The increase in sleep also affects the appetite in the morning.
Charging will wake up the body and prepare it for meals.

If you have adhered to the right nutrition before, keeping the diet for breakfast will not be difficult.

Proper breakfast is not difficult. It can and should be tasty. The main thing to teach yourself not to skip it. And what is, this is your choice. Boil porridge more often, replace sugar with honey or fruit, drink water, do not abuse coffee and flour. And always stay in a good mood!

Content:

Rules of useful breakfast

The morning meal is rightfully considered the most important, since it is it charges the energy for the whole day. Delicious and useful breakfast improves the mood, improves performance and allows you to prepare for the upcoming day in a relaxed atmosphere. But what to do, if there is no way in the morning? Simple recommendations will help to cope with this problem:

To fill the glycogen in the liver, you need to have breakfast for an hour after awakening. But it should not right from bed run into the kitchen - the body needs time to wake up. In order for the first sense of hunger, it is not bad to charge and take a cool shower.
After waking, it is recommended to drink a glass of filtered room temperature water, which will prepare the stomach to the first reception. To purified water, you can add a mineral milling with a large content of magnesium, the useful anti-stress trace element.
Contrary to popular belief, breakfast should not be too dense. Overeating causes a sense of drowsiness. Better part of the first meal move to Lunch. If it is not possible to eat a second breakfast, you can replace it with nuts or dried fruits.
It must be remembered that the carbohydrate breakfast is useful to people of mental labor, and protein, first of all, is needed to those who work physically.
You need to eat delicious and varied. The absence of appetite in the morning is not at all surprising, if for breakfast every day there is the same thing.

Dietitian Kovalka about a useful breakfast

Options of protein breakfast

Protein products are better saturated and accelerated metabolism in the body. They are rich in calcium, vitamins and trace elements. People who prefer such a breakfast variant are not prone to overeating during the day. In addition, the protein is the main building material for muscles, hair and nails.

Omelet or scrambled eggs

Scientists have proven that cholesterol contained in the egg yolk is not at all dangerous. Its deposit is hampered by lecithin and choline - substances, which are also part of this useful product. A cooked of 2-3 eggs dish is better to combine with vegetables, for example, with tomatoes or bell pepper. Such breakfast will enrich the body with a protein for a whole morning.

Yogurt

It's no secret to anyone, which is useful for breakfast yogurt. Only without sugar, dyes, preservatives and other chemical additives. Thanks to the content of beneficial fungi and lactobacilli, this product normalizes the work of the intestine and allows you to stabilize the metabolism in the body. It is very easy to cook it at home: in a special yogurney, a slow cooker or in the usual thermos. In natural yogurt, you can add any fillers: syrups, fresh fruits, nuts, oatmeal.

Cottage cheese

In order not to load the pancreas in the morning too heavy food, it is better to use cottage cheese 5-9% fat. It should not be preferred by a degreased product, because for the normal assimilation of calcium, the body needs simultaneous consumption of fats. Sweet tooths can pamper themselves with cottage cheese with berries or fruits with adding a spoon of honey or jam. Lovers of salted food will like cottage cheese with sour cream and greens. Beautiful breakfast will be cheese or useful casserole.

Variants of carbohydrate breakfast

Carbohydrate products are necessary for the active work of the brain. But not all of them are suitable for a useful breakfast. Simple carbohydrates (cookies, white bread, cornflakes) are quickly absorbed. Finding into the blood, they are immediately converted to sugar. Insulin produced by the pancreas removes it, turning into fat. The blood sugar level falls, a feeling of hunger and fatigue appears. Complex carbohydrates are absorbed longer, therefore are an excellent energy supplier for a whole morning.

Porridge

First of all, complex carbohydrates include cereals. That is why several times a week for breakfast is helpful there are cereals. It is better to choose oatmeal, buckwheat, millet or barley. They contain a huge amount of vitamins and trace elements, as well as the necessary fiber. Whole grain porridge will provide energy for several hours, and coarse fibers will help the operation of the gastrointestinal tract. It should be remembered that the semolina and white rice belong to simple carbohydrates. Their consumption will cause drowsiness, and soon the next attack of hunger. Porridge is recommended to boil on water or low-fat milk. You can add to the taste of pumpkin, dried fruits, nuts and honey.

Muesli

This useful mixture will give a charge of cheerfulness for a whole day. Thanks to the content of a large number of unsecured fiber, such a breakfast is ideal for people with overweight. The body will spend a lot of energy in an attempt to recycle coarse fibers, thereby burning calories. There are often many sugar and artificial additives in the shopping muesli. Therefore, it is better to prepare such a mixture yourself. Useful muesli must contain untreated oatmeal, unjected whole grain grains, nuts and dried fruits. You can fill the mixture with low-fat milk or yogurt.

Whole grain bread sandwiches

Few know that it is useful to eat sandwiches for breakfast. Only not white bread with sausage and cheese. They contain simple carbohydrates, preservatives and harmful cholesterol. Such morning meal is only awakening appetite, and in an hour or another there is even more. If the time for breakfast is very small, you can eat sandwiches from whole grain bread with pieces of boiled chicken breast or fish. Instead of oil it is better to use low-fat cottage cheese with greens, add fresh vegetables and lettuce leaves. Useful sandwich can be eaten as a second breakfast, capturing him with me anywhere. By the way, grain bread is an excellent source of fiber and group B vitamins required for beauty and hair health.

Whole grain pancakes

When, if not in the morning, you can please yourself with calorie pancakes without prejudice to the figure? You can not worry about the weight gain - the calories obtained are burned in the day. It is only more useful to prepare them not from wheat flour of the highest grade, but from whole grain, for example, oatmeal or buckwheat. Bake such pancakes is better in a frying pan with a non-stick coating without adding oil. They will become an excellent source of complex carbohydrates and create a feeling of satiety for a long time.

A good mood, high performance and a sense of vigor for a whole day dependely from the food consumed in the morning. Breakfast will not take much time, and the health benefits will bring colossal. Start your day correctly!

And the reasons for this are more than enough: the morning hurry, fear of gaining extra kilograms, the inability to wake up and "shove" at least something, besides a cup of coffee.

Favorite business - sleeparily in the morning - does not leave for a man of time for a useful breakfast.
However, breakfast is the most important meal of food, which in no case should you pass! Moreover, it is precisely what we eat during this reception costs most of all.

So intended nature, that we all live in biological clock. The body in the morning is hungry and each cell of the body needs full nutrition. She screams: "Feed me!". And man instead gives her a cup of coffee or nothing at all.

Scientists have proven that everything that man ate until 8 am, the body Uses maximum.With regular breakfast, the metabolism increases, and, consequently, the risk of a set of excess weight is reduced. The fuel entered the body in the morning gives energy for the whole day, improves memory and attention.
Moreover, the sociologists have proven that more than 90% of people who have a cup of coffee have gastritis.

It must be remembered that the less you take food, the more likely they suffer intensive feeling of hunger. And at the same time it happens very difficult to follow the wokeered appetite.
As proven by specialists in the field of nutrition and diets, the people who take food twice a day are most often affected by overweight, and not four or five, as it should be.

Remember the simple rule: to be vigorous, cheerful and able-bodied all day, you need to prepare yourself easy and, including nutritious breakfasts. And if there is no appetite in the morning, this does not mean that the body does not need nutrients such as proteins and carbohydrates. It is these two components of our breakfast responsible for extra energy and a sense of saturation.
Many know the folk saying that the appetite comes while eating. You just need to overcome your desire to sleep in the morning.

Possible effects of lack of breakfast

If a person refuses breakfast or in its diet in the morning carbohydrates, the level of blood sugar (insulin) is reduced below the norm. As a result, the "carbohydrate" hunger and the need (sometimes even the need) of its rapid overcoming (snacking with simple carbohydrates).
Such carbohydrates increase the level of sugar above the norm. In this case, the pancreas is triggered, which is trying to reduce it with its intensive work. But the fact is that insulin turns excess sugar into fat.
And such an abrupt state is observed in a person throughout the day.
Sugar diabetes, increased blood pressure, weighing problems - all this is htored due to the above problem.

Possible consequences of carbohydrate breakfast

Carbohydrate breakfast harms the body no less than its absence. Simple carbohydrates (buns, sandwiches, coffee, oatmeal) sharply increase blood sugar levels (above normal). Insulin, developed by the pancreas, reduces it below the norm, the excess turns into fat, and leads to the "carbohydrate" hunger.
Then man again in urgent order Requires simple carbohydrates. What will happen next - it is known.

And only the right breakfast prevents the "carbohydrate" hunger, dependence on flour and sweet, keeps the level of blood sugar at the level of the norm, controls the appetite throughout the day and helps to get rid of excess fat!

Not enough convincing? Then consider 6 reasons why you need to find time for the morning breakfast.

♦ Cause №1. Tide of energy

The body in the morning is necessary energy. It is like a steam locomotive that will not be able to go well if it did not put the desired amount of firewood.

Breakfast increases performance. Light products are recommended to eat up to 9-10 in the morning.

♦ Cause # 2. Improved mood

The morning meal helps to customize yourself on a good day, and if breakfast is also tasty, then he will definitely raise the mood.

♦ Cause number 3. Hunger control during the day

If you have breakfast in the morning, the hunger will be felt so much all day, which means that there will be no need to use a large amount of food. And most importantly, it will not want to want "harmful" food.

♦ Cause No. 4. Improving memory and attention

According to research, the concentration of attention and the ability to memorize people who have breakfast, significantly higher than those who refused him.

♦ Cause number 5. Increased stress resistance

Breakfast saves the body from stress. According to doctors, those who have breakfast, stress are not terrible. It is recommended for breakfast eating porridge, salad and protein food - fish, eggs, meat.

♦ Cause №6. Help in weight loss and weight control

In the morning there is a slow metabolism. So that the body earned "correctly" needs to eat. Thanks to this, you can get rid of hunger during the day and start discharge.
Run the operation of the gastrointestinal tract and cause appetite you can With one cup of clean water on an empty stomach.. The liquid, drunk on an empty stomach, helps the body to output toxins and activates the processes of vital activity.

If you pass breakfast, the exchange processes will gradually slow down, the energy in the body will become smaller, and the calories eaten will be in excess. Result - scored kilograms.

If you work on a night shift or "thoughted until the morning," it is better to have breakfast on returning home, then go to bed and, waking up, continue to follow the system.

Once again I remind you that you can have absolutely everything for breakfast, not counting calories and without thinking how bad this product is harmful. But it does not mean that you are always obliged to breakfast tightly.

Right breakfast

The right breakfast should give the body:

1. Nutritional elements.

2. Water.

3 . And, most importantly, it is not to increase and do not reduce blood sugar levels!

The best breakfast time is half an hour after waking up. The fact that it is best to have breakfast from 7 to 9 in the morning. Of course, if you need to go to work earlier, it should be before and breakfast. But scientists find out that the human body agrees to biological rhythms can better digest and assimilate food if she was accepted for breakfast at such a time.

Teach yourself breakfast every morning at the same time, then your stomach after 2-3 weeks will remind of food more than any watch.

If there is no appetite in the morning, buy yourself a decomposed bright pile - the correct dishes contributes to an increase in appetite and improves the mood.

2-3 hours after breakfast, especially if it was easy, you can eat with an apple, banana, nuts (raw and unsalted) or drink a glass of natural yogurt.

So, from what products should a nutrient breakfast be? Doctors insist that this list should be present such products as:

dairy and milk (cottage cheese or kefir);
egg dishes (boiled or fried eggs);
corn muesli or flakes;
a variety of cereals;
products rich in carbohydrates (bread or toasts).

Drink recommended tea with honey. And tea with honey and lemon will protect you from a variety of viral diseases, because it is called a drink of health.
Do not drink an empty stomach of coffee - it can provoke gastritis. If you do not imagine the beginning of your day without a throat of coffee, then be sure to add milk into it.

There is an erroneous opinion that porridge contains a lot of calories. In this case, it is necessary to remember that cereals serve as a huge source of energy and useful substances that have enough for a whole day. Eat calmly and do not be afraid to add extra kilograms to your figure.
Of course, there are exceptions from any rule. In our case - this fast cooking porridge. Here they can easily spoil your figure because of the content of a large number of sugars, very harmful to our body.
Corn muesli and flakes are rich in the content of the useful substances and carbohydrates, do not be afraid to add milk to them. And tasty, and useful!

With this positive note, you need to go to the list of products, the reception of which in the morning it is very strongly affected by our health with you. Whatever your breakfast is dense and satisfying, or easy - it is important to know that not all products without fears can be eaten in the morning.

What and why not there is an empty stomach?

Consider the basic non-durable products for our body that is better not to use the hungry stomach.

So, this list will seem to many to pain familiar and favorite food. After all, many people are breaking to them.

Breakfast it is impossible

fatty, sharp and salty dishes (from the reception of such foods suffer from digestion);
cable-confectionery products.Take a rule not to use sweets on an empty stomach. It will save you from serious metabolic disorders, including diabetes mellitus. The thing is that when a large sugar dose enters the stomach, the pancreas does not cope with such a load and works for wear. A large amount of insulin quickly normalizes blood sugar levels, after which a person feels weakness and apathy. A long-lasting fascination with the sweets of an empty stomach displays the work of the pancreas, which affects its basic functions, in particular the products of an adequate amount of insulin.;
meat (requires to assimilate a large amount of energy);
alcohole (awakens appetite, and we eat more than you need);
coffee - Fans of morning coffee need to know caffeine contained in the drink when entering the stomach leads to irritation of the mucous membrane, as a result of which the secretion of the gastric juice increases. If there is nothing more to use anything else, then the acid (gastric juice) begins to destroy the tissue of the stomach, thereby provoking the development of gastritis. In addition, coffee contains bitterness that have choleretic properties, thereby provoking the useless ejection of bile from the gallbladder;
canned and smoked It is better not to use at all, and even more so, for breakfast;
many flavors and preservatives contain Chips, fast food, porridge and fast food soups:
flour products (baking) - The yeast contained in it contribute to the production of gases in the stomach, which leads to bloating, and, as a result, unpleasant sensations.
If you can't do without bakery products, Try to use not yeast dough.

Products that have not passed heat treatment, such as fresh fruit, pepper, garlic, cause diseases of the stomach. Specialists argue that On an empty stomach should not use oranges, pears, persimmon, bananas, tomatoes.

oranges came to this list for the reason that these fruits can provoke the development of allergies and gastritis (therefore, it is recommended before drinking a cup of orange juice, breakfast oatmeal);
pear, in its composition, just a storehouse of beneficial substances, vitamins and minerals, but due to the high content of tanning substances, coarse fiber and fruit acids, the pear is not recommended, there is an empty stomach, but also on a full stomach too. It is more correct to eat a pear at least after half an hour after eating, and better in an hour. It should be remembered that after you ate a pear, you should not drink raw water, cold drinks, use heavy oily food, meat.
and tomatoes contain a large amount of pectin and tanning acid, due to which the gastric stone is formed;
bananas can cause the development of cardiovascular diseases due to the large content of magnesium in them, which can disrupt the calcium-magnesium balance in the body;

Besides You should not start your day with raw vegetables - cucumbers, cabbage, paprikabecause Acids, which are contained in raw vegetables, can cause irritation of the gastric mucosa .. This is fraught with ulcers and gastritis. Therefore, it is impossible to use their empty stomach, in particular, people with problem digestion.

Allicin contains in garlicwhich is able to irritate the walls of our stomach, as well as the intestines. What can cause gastrospazms as a result.

By the way, there is a yogurt for breakfast become almost a tradition. But in fact, it is An empty stomach eaten yogurt is useless.
The basic value of fermented milk products is the useful microflora - lactic acid bacteria. If you take these products on an empty stomach, then bacteria fall into an aggressive acidic medium and die in the stomach, not reaching the intestine.
It turns out that useful yoghurt cultures "Eat" gastric juice - when consumed on the hungry stomach, yogurt loses its essential part of its own useful qualities.
It is recommended to use two hours after eating either before bedtime. Only in these cases, he really assists in the process of digestion.

After 7-8 hours sleep, the body requires fluid, since during this time there was a lot of moisture to evaporate. You can drink in the morning and even need, since the glass of water allows you to "warm up" the gastrointestinal tract before receiving breakfast. However, do not drink too cold drinks Since in this case the risk of getting irritation of the mucous membrane of the stomach and intestines.
If you have chronic diseases The digestive tract, then cold drinks can provoke exacerbations. In addition, cold drinks lead to narrowing the stomach vessels and deterioration of local blood circulation, which will worsen the process of digestion.

Cold drink drink 1.5 - 2 hours after meals. But even if it's too hot preferably drink water temperature or slightly cool.
It is also not necessary to drink a liquid with a volley. Still taking water for a few minutes, making small throats.

Perfect breakfast

The British eat a whole dinner of several dishes for breakfast. The French cost coffee with milk and croissant. Russians traditionally have breakfast bread and porridge. Is there a perfect breakfast in reality?

Several years ago, US scientists from the University Connecticut held an interesting study of breakfasts for men. Volunteers were given in one day a standard scrambled eggs with toast, and in another - Rogali, yogurt and low fat cheese. Calories in the breakfasts were equally.

Delicious breakfast for a whole week

Monday: cereal cookies or loaf, low-calorie yogurt, any fruit, cup of tea (coffee)
Tuesday: Toast from whole grain bread with cheese of low-fat varieties, any fruit, a cup of tea (coffee)
Wednesday: Flakes or Muesli with drinking yogurt, any fruit
Thursday: Egg, welded sick, 100-150g buckwheat cereal, grain loaf, glass 1% kefir
Friday: Cottage cheese, banana salad, apple and orange, filled with a spoonful of honey, cup of tea (coffee)
Saturday: Rice or milk porridge on milk with pumpkin adding, tea cup (coffee)
Sunday: Omelet from one egg, oatmeal, grain loaf, glass of juice (preferably freshly s)
Based on materials www.calorizator.ru, Eat-Healthy.ru,

From childhood, our parents constantly repeat that if you want to grow big and healthy, you need to eat well. So why, becoming adults, do we forget about the right and rational nutrition?

Remember that health cannot be bought for money and restore too. Good nutrition - pledge good health. And an important component of it is the right breakfast.