Personally, I have often heard from friends sayings like: “Somehow I feel sluggish today. Such weakness is not clear what. Something I did not have the strength to work. ” And so on. Perhaps the reason magnetic storms, possibly because of incipient disease. But above all, we must consider the human diet.
After all, to be more precise – I am what I eat. It is with the food we get our necessary body vitamins and minerals. And very blithely think that our stomach – a furnace, in which you can throw anything you want and the food is digested there, peremeletsya and everything will be fine.The main thing to get rid of the feeling of hunger, and the rest is not important. Important! And very much so. It is important to start the day with a healthy breakfast!
After all, the matter with which products we have started our new day depends on its productivity and our efficiency.
Many say they do not eat breakfast at all. Like, in the morning I do not climb into the stomach, and the feeling of hunger comes only 11 hours. Well, if you’re a fan of night snack and go to bed on a full stomach norm for you, it is possible that early in the morning did not really want to eat. That’s just whether it is right? After all, our bodies need a full and healthy breakfast.
The last meal should be 2-3 hours before bedtime. Otherwise , in the first place , you will have quite the dream. Which is why in the morning you will feel not enough sleep. Secondly , when we sleep, growth hormone, and with stuffed stomach increases insulin levels, which adversely affects him. That is, our muscles, which during the day hard at work do not receive the recharge and recovery that could get through the hormone.
Speaking of sleep. If adults are aware of what lying late, they will look in the morning, to put it mildly, not ideal. The child to explain that it’s time to go to bed, it is difficult. This article will help you “How to Get Your Child to Sleep”
So on the night of the stomach saturation should be abandoned and still useful to train yourself to breakfast. Rebuild organism possible. Moreover, the breakfast should be tight, so you will not overeat during the day and not nakinetsya, like a hungry wolf to eat in the evening or before going to sleep again.
And now the most important – What should be the perfect and healthy breakfast for us to recharge the body, like the batteries ?!
The first rule – do not start the day with coffee! How often, in fact many do. Wake up, stretch, and to put himself in a cheerful state of brewed cup fragrant, strong coffee. And then soluble cost. You something can be … well the first half hour. Then this same vigor somewhere disappears, and the stomach every day suffer such abuse. After coffee on an empty stomach is very bad effect on the gastric mucosa. And if it polish it is also a cigarette early in the morning – all great! Stay to the gastroenterologist provided.
“Coffee is best drinking hour after ingestion. Immediately after a meal and the effect will be negative”
An excellent alternative to cocoa coffee – wonderful, and most importantly, healthy drink. That’s only necessary to cook it properly.
Secondly , another misconception that morning, carbohydrates and fats are digested quickly and not put off at the waist, as if we ate them, say the day or worse at night. Nonsense. If a person is a passive lifestyle and spends little energy, the fat in any case deposited on the sides and other parts of the body. Carbohydrates, they are in Africa carbohydrates in the morning, in the evening.
Muffins, donuts, pies, cakes and other delicacy morning, unfortunately, do not give your body the energy of the charge, such as a plate of porridge.
But most importantly, where to start the morning is perfect – it’s with a warm glass of water with fresh lemon juice. So we run our body work.
Next – a protein – that’s a source of energy that will be processed for a long time and you will not have the feeling of hunger after a couple of hours after lunch.
It can be boiled chicken, fried eggs, boiled egg with salad.
That way, not a bad recipe useful morning’s lettuce:
– Boil 2-3 eggs, cut into cubes. Add lettuce or spinach, three cheese on a grater. Dressed with butter and a little soy sauce. A slice of rye bread and vegetable cocktail. Or an hour of coffee with milk.
– Warm salad with beef. Better in the evening to put out thin slices of beef, to the morning not to waste time on cooking, but only mix the meat, arugula, lettuce, cherry tomatoes and sprinkle with sesame seeds all. Season with oil, add the soy sauce.
– Salad with chicken and pineapple. Pre-boil chicken. Cut it finely. Add the marinated mushrooms, the best mushrooms and chopped three slices of canned pineapple, one boiled egg. Oil and soy sauce.
Personally, I’m against these salads for ears ottyanesh – and satisfying, and rewarding.
And here is how healthy breakfast recipes, rich in proteins. For example, scrambled eggs can compete with this dish: oat banana fritters.
To prepare 10 small pancakes we need: a little oatmeal, about 35 grams, 1 banana, 1 egg, a pinch of salt, cinnamon and vanilla.
All the ingredients mix in a blender until smooth. And Bake in a frying pan, buttered. Finished pancakes can be eaten with natural yoghurt.
Good for breakfast are toasted wholemeal bread with chicken breast or ham, leaf lettuce, cucumbers, cut into slices and a slice of cheese. Here you and proteins, and carbohydrates – that is necessary.
The main thing is not break dish fat mayonnaise or butter .
Very tasty and healthy breakfast can be done if to cook chocolate pudding, and without harm to the figures. Indeed, it will consist of: banana, avocado, 2 tablespoons of a 5% curd, 3 tablespoons cocoa, 1 teaspoon of honey, 4 tablespoons thick yogurt and 1 teaspoon vanilla powder.
All mix in a blender and voila! You can immediately eat.
But what kind of breakfast can be described in two words – the horror, the horror! Try not to start the day, but actually do try to avoid the following foods:
– fast food;
– processed cheese – protein and calcium there is a drop, and good too. Much better, healthier and better fed is solid plain cheese;
– sweet curds – again, the protein in them a little, but a lot of fat. It is better to eat low-fat cottage cheese, yogurt and fill it by adding raisins or dried apricots a bit;
– chocolate bars;
– fast food for breakfast, corn balls. No, no and no again – just porridge;
– sandwich with white bread, butter and sausage – Farewell waist. See recipe above, when we did the toasted rye bread;
– juices from tetra pack – natural fruit enough to swear, but more than enough sugar. Ideally themselves to do in the morning vegetable or fruit juice, or drink a glass of cocoa – do not drink, and just a storehouse of useful elements.
So, summing up, what should be the ideal, healthy breakfast, so as not to feel like a broken trough. It should consist mainly of protein. Carbohydrates, of course also be present in our lives, as well as fats, but the latter should not be a lot, without fanaticism.
Oatmeal with milk and banana, boiled chicken with salad, steamed fish or grilled fish, omelettes, eggs, cottage cheese, yogurt, honey (1-2 teaspoon), rye bread, cheese – all of these products contain substances that are ready to run our bodies work and provide it with energy and useful microelements. This is especially true of athletes who must consume proteins.