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In this article, I will tell you what is better to eat for breakfast after sleep (waking up).
First of all, remember: immediately after waking up, eat fully - you can’t, because. the body (including the stomach) has not “woke up” yet, and you need to wait 20-30 minutes, and only after that you can fully eat.
When I wake up, I immediately drink liquid (according to my well-being), by liquid I mean ordinary, simple, non-carbonated water and wait 30 minutes (well, as I wait, I do dirty things 😀 then I wash my face, brush my teeth, etc. , the procedure is common and known to all). And after the norms I eat.
For breakfast, the most important thing to consume is COMPLEX CARBOHYDRATES! It can be rice or buckwheat or both at once, or oatmeal, in general, who prefers what. I eat what I have 😀
Only COMPLEX (SLOW) CARBOHYDRATES!
Why do you need carbohydrates in the morning? Because carbohydrates are energy. When do we need energy? That's right, during the day (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, during the day, people are ACTIVE, and in the late afternoon = PASSIVE (at home, after work, study, at sofa, at the computer, etc.), hence this recommendation. This is first.
Second, notice I said COMPLEX CARBOHYDRATES. Not simple ones. More: In short, the main difference between simple carbohydrates and complex carbohydrates lies in the time it takes for the body to absorb them and convert them into glucose. Those. complex carbohydrates provide a long and uniform energy supply (this is what you need), but simple carbohydrates, on the contrary, are accompanied by a rapid energy rise and an equally rapid decline, which as a result contributes to the accumulation of excess fat / the occurrence of various diseases (bad).
In practice, most people eat simple coals, some kind of rolls with butter and tea, etc. And this is a gross mistake. So they ate these simple carbohydrates (for example, a bun with butter) and in response to a rise in blood sugar, and simple carbohydrates raise blood sugar very much, the PANCREAS secretes, which removes sugar from the blood and turns it into fat.
That is, there is a SHARP RISE and FALL IN BLOOD SUGAR (this means that after an hour at most two, you will again very much want to eat, and most likely, you will eat something wrong again, again those very simple carbohydrates), in general, in the end, after all this “insulin reaction”, your body will be protected, and you can be congratulated on new additional fat gains.
CONCLUSION: simple carbohydrates for breakfast = BAD by no means. Only complex ones.
Together with complex carbohydrates, ideally (and for those who follow their figure, grow muscles or lose weight, etc., it is necessary) you also need to consume PROTEIN (of animal origin). I (and all other bodybuilders) do not even take into account vegetable proteins, I talked about this in more detail in the main article:
It can be chicken breast, beef, fish, boiled eggs, whatever… I eat what I have 😀
Together with all this, you also need fiber. First of all, vegetables, ie. cucumbers, tomatoes, cabbage, etc. Guess what I eat 😀 Vegetables help protein to be better absorbed and digested. That is why every meal containing PROTEINS should also contain VEGETABLES (fiber). Because bodybuilders (jocks) cannot do without protein at every meal, they eat vegetables together.
Well, fruits like apples, bananas, pears, etc. you can (but only if you can) for a snack… they contain simple sugars (they are all "sweet").
CONCLUSION ON THE ARTICLE: water, after 20-30 minutes: complex carbohydrates + proteins + fiber (vegetables / fruits);
And yes, for athletes, both at the stage of gaining muscle mass and at the stage of burning fat, it doesn’t matter, these recommendations are the foundations of a proper, healthy diet. That's all, all the best)).
Sincerely, administrator.
According to nutritionists, breakfast should be an integral part of the beginning of each day. The statement is supported by most of the doctors. What is so special about the morning meal and why it is not recommended to refuse it to any person - we will tell in the article.
By morning, the body's energy supply is depleted, since it has not received any drink or food for at least 8 hours. The best way to replenish energy is breakfast. It gives a charge of vivacity, improves efficiency and brain activity, improves tone and mood. Morning meal increases productivity by 1/3, promotes quick memorization and concentration.
Many skip breakfast in the hope of shedding extra pounds, but this approach exacerbates the problem of being overweight. 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 refuse a morning meal. A proper breakfast gently starts the metabolism, which allows the body to effectively deal with the calories it receives during the day.
During sleep, or rather forced starvation, there is a decrease in blood sugar levels. His indicator allows you to restore breakfast. If the morning meal does not occur, then the body, deprived of an energy source, will require replenishment, which will manifest itself in uncontrolled bouts of appetite, leading to overeating. Getting 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 is also a beneficial effect on the cardiovascular system, since it allows you to reduce cholesterol and prevents the formation of blood clots. Breakfast reduces the risk of development.
Features of the right breakfast
No matter how high-calorie breakfast is, it will not affect the figure, because from morning to afternoon the metabolism is as intense as possible, so all the energy that comes with food is consumed. It is better if the morning food is right. Nutritionists recommend starting the day with a meal rich in fiber, protein and carbohydrates. Breakfast should be nutritious, but not heavy, and varied. Suitable for whole grain or rye bread,
What should be the right breakfast? What foods are good to eat for breakfast? Reasons why you shouldn't skip breakfast.
“Eat breakfast like a king, dine like a prince, and dine like a beggar.” Very precise and correct statement. The importance of the morning meal for our health cannot be overestimated. What we eat for breakfast largely determines our well-being and performance throughout the day.
In this article, we will tell you what the right breakfast should be, what foods are good to eat during the morning meal, and why breakfast should not be skipped. Let's start with the answer to the last question.
4 Reasons Why You Shouldn't Skip Breakfast
1. Good working capacity
After sleep, the body needs to replenish energy. A properly balanced breakfast helps to “start” digestion, restores blood sugar levels, and gives a feeling of satiety for many hours. A full morning meal is very important for people engaged in mental work. It strengthens memory, increases attention - both in adults and children, helps to tune in to a productive day. It has been proven that people who eat breakfast daily are more resilient both physically and mentally, and therefore get more pleasure from their studies and work.
2. Slim figure
If you do not eat in the morning, then the excruciating hunger that begins to torment you closer to dinner can cause you to overeat in the afternoon. In this state, a person eats what comes to his hand, without thinking about the size of portions, or about the dangers of the products used. Studies by American scientists have shown that people who constantly skip breakfast eat more during the day, and their likelihood of obesity increases 4.5 times. Also, in the course of research, it was found that breakfast improves metabolism, accelerates the burning of calories, and has a positive effect on hormonal levels.
3. Good mood
Refusal of breakfast can cause absent-mindedness, lethargy, irritability, because the body, especially in the morning, needs not only calories, but also mood-enhancing substances, the so-called joy hormones or endorphins. Therefore, the products, when consumed, which are produced in the body, it is very easy to eat for breakfast. These are strawberries, grapes, bananas, oranges, avocados, mustard, chili peppers, chocolate brewed with cocoa milk. A beautifully served, mouth-watering and delicious breakfast is the key to a good mood throughout the day.
4. Strong immunity
Breakfast, consisting of foods rich in iron, calcium, ascorbic acid and B vitamins helps strengthen immunity, reduces the risk of colds, supports the nervous system, serves as a prevention of cardiovascular diseases, and reduces the level of harmful cholesterol in the blood. Studies conducted in the UK have shown that people who constantly skip the morning meal are more susceptible to various viruses. So it turns out that a daily balanced breakfast is one of the most important steps to health and longevity.
What should be the right breakfast?
Breakfast should be both light and nutritious, consisting of healthy foods that improve health, improve mood, help cheer up, and energize the body for long hours. A healthy, balanced breakfast should consist of slow, high-fiber carbohydrates (cereals, durum wheat pasta, fresh vegetables, berries, and fruits), proteins (low-fat cottage cheese, eggs, lean fish), and healthy fats (nuts, olive oil, and flaxseed oil). ). Simple carbohydrates (muffin, white bread, sugar) in the morning menu should be as small as possible. These rules apply to all ages.
Right time for breakfast
The best time for breakfast is half an hour after waking up. A very useful habit is to start your morning with a glass of warm water. The liquid, drunk on an empty stomach, helps the body remove toxins, activates vital processes, and starts digestion.
If there is no appetite in the morning, buy yourself a bowl decorated with bright colors - the right utensils increase your appetite and improve your mood. Accustom yourself to have breakfast every morning at the same time, then your stomach after 2-3 weeks will remind you of food more clearly than any clock.
2-3 hours after breakfast, especially if it was light, you can have a snack with an apple, banana, nuts (raw and unsalted) or drink a glass of natural yogurt.
1. Fresh berries
Any forest and garden berries are both healthy and tasty. All of them, and strawberries, and cherries, and raspberries, and grapes, blueberries, and blueberries, are full of natural stimulants. From fresh berries, you can prepare a variety of desserts, eat them with cottage cheese, add to cooked ones.
2. Citrus fruits
Oranges, grapefruits, tangerines are a godsend for those who constantly sleep on the go. The juice of these fruits contains a lot of vitamin C - a wonderful natural stimulant. In addition, the smell of lemon, lime, orange makes the brain work more actively. In winter, natural juices from citrus fruits are very relevant.
3. Chocolate
Dark chocolate (if it is natural, of high quality, without harmful additives) stimulates the production of joy hormones - endorphins. A small piece of this delicacy a day is enough to activate mental activity and recharge your good mood.
4. Fish and bird
Many people think that eating poultry or fish in the morning is not worth it, but this is not the case. A piece of lean meat for breakfast is a source of proteins that are slowly processed. At the same time, energy is released slowly, it lasts for a long time, so a person does not have a constant desire to “snack”.
5. Nuts
Walnuts, almonds, cedar, pistachios, cashews, hazelnuts - any nuts are very healthy and nutritious. They are like batteries for our body. The main thing is to eat nuts without salt, raw, and even better - soaked, only in this form they are really useful.
6. Apples, bananas, apricots, persimmons
All these fruits are sources of vitamins, microelements, enzymes, pectins and easily digestible natural sugars. You can cook fruit salads in the morning, for example, mix apples, bananas, strawberries, kiwi, grapes cut into pieces and season it all with natural yogurt.
7. Kashi
Cereals are sources of minerals, fiber, slow carbohydrates and other substances that control the absorption of fats, help cleanse the intestines of toxins, and give a feeling of satiety for many hours. Oatmeal and buckwheat porridge are ideal for breakfast.
8. Dairy products
Cottage cheese, sour cream, feta cheese, hard cheese and homemade yogurt are best suited for breakfast - sources of easily digestible proteins and calcium. The main thing is that dairy products are natural and fresh, then the benefits from them will be maximum.
9. Eggs
They are the perfect breakfast food, especially if cooked properly - the yolk should remain half-baked. It is better to eat soft-boiled eggs or baked until half cooked in the oven. Very tasty and hearty breakfast - omelet with cheese.
10. Fresh vegetables
They will be an ideal addition to meat, fish and dairy breakfasts. Enzymes, which are rich in plant foods, help protein foods to be digested faster. From fresh herbs and vegetables, you can prepare salads, add them to omelettes and cereals.
11. Home baking
These include black bread with bran, whole grain flour cookies (with seeds, sesame seeds, nuts), cheesecakes, pancakes, buckwheat flour pancakes. You can serve these goodies with jam, honey, natural peanut butter - this breakfast will definitely be appreciated by children.
12. Smoothies
On hot summer days, it is useful to have breakfast with freshly squeezed fresh juices and smoothies - thick berry, vegetable and fruit cocktails with the addition of spices, spices, honey, various syrups, nuts and dairy products. In these drinks and desserts, unlike store-bought ones, there are no preservatives and dyes, and there are more than enough useful vitamins and minerals.
We hope that our article will help you realize the importance of breakfast - both for health, and for the figure, and for mood. Start your day with healthy foods - berries, vegetables, cereals, nuts, yogurt, cottage cheese. Prepare delicious salads, cereals, desserts for breakfast, and then you can’t do without it. Eat your favorite meals in the morning and be healthy!
Often we run away to work or school, forgetting about breakfast. Maybe it really isn't that important a meal. 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.
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 useful foods should be eaten in the morning so that they are better absorbed and can serve our beauty.
They say that the wrong dinner adds problems with the figure, and the wrong 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, no matter what we do;
- helps keep weight normal, avoid overeating and reduce hunger;
- reduces feeling of lethargy and drowsiness due to an increase in blood sugar levels;
- strengthens family relationships because the morning meal can bring together parents, children, relatives, etc. at the same table;
- serves as a moment of "relaxation" for those who cannot live without sweets or other unhealthy foods.
Topics covered in earlier articles:
- Best Foods for Weight Loss
The first place is rightfully occupied by orange juice - it provides a rich supply of vitamins and minerals, which is enough for the whole day. It is 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 there is no 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 the body exceptional benefits, charging you with energy and vivacity for the whole day.
Tea - this drink invigorates no worse than strong coffee but it doesn't suit everyone. Include green tea or hibiscus in a healthy breakfast - it definitely won't get worse.
Dairy– help regulate metabolic processes in the body which improves our mood and well-being. True, a really healthy breakfast cannot consist only of yogurt or milk. Try to combine dairy products with other dishes (for example, with porridge or cottage cheese).
Cocoa - "record holder" for benefits that it brings to the human body. Vitamins, protein, minerals - that's what you get with one cup of flavored cocoa. Just what you need for a great start to the day!
Video
Interrupted breakfast. Beautiful video
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Protein bars are the most common sports supplement. This popular product allows you not only to enjoy sweets well, but also to have a snack after active workouts in the gym.
For the first time this product appeared in the land of the rising sun. He had a rather romantic name "aji-no-moto" - which means "soul of taste". Only now do we understand that under this romance lies the terrible truth of the flavor enhancer.
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. Let's talk about the importance of breakfast, as well as what foods you should never start your morning with.
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The wise proverb: “Eat breakfast yourself, share lunch with a friend, give dinner to the enemy” is absolutely right. Everything is clearly said, breakfast is the main meal of the day. Another question is how to fill it, what to eat for breakfast so that the day is fruitful?
Many people do not have breakfast at all, a cup of coffee, often with a morning cigarette, is the whole diet. It is clear that such “food” will not add energy, will not improve health, and in general, it can nullify all your plans.
Doctors are constantly studying the question of the benefits of morning breakfasts. I will not give detailed explanations, I will acquaint you only with the conclusions. Those who do not eat breakfast have an increased risk of thrombosis, the occurrence of cholesterol plaques, heart attacks and strokes, and other ailments.
Losing weight, too, in no case should not neglect the morning meal. It is the refusal of breakfast that provokes persistent weight gain..
You can learn more about this. The fact is that after you have had dinner and went to bed, the metabolism in your body slows down. To give him a boost, you need to eat something within an hour and a half after waking up.
If for the first time you eat closer to dinner, your body, of course, turns on, but, anticipating the next big break, it tends to send everything eaten into reserves. After all, who knows, maybe next time you will be able to eat something again in 8 hours, and the body needs energy. The body does not reason, it has no sense of humor, and the memory is rather short - from food to food.
Therefore, you can teach him not to accumulate supplies after a night break, only by making it a habit to have breakfast every morning.
Morning diet, according to nutritionists, should consist of three elements.
Carbohydrates. Absolutely essential for energy. At the same time, it is better to choose complex carbohydrates, with a high content of fiber. They take longer to digest and provide a feeling of satiety for a longer time.
Squirrels. As we know, proteins provide muscle nutrition and brain function, they are the building material for the whole organism and it is impossible to do without them.
Vitamins. Here, I think, there is nothing special to clarify. A good complex of vitamins in the morning is a charge of vivacity and a means of maintaining health.
What is good to eat for breakfast
Kashi. They are a source of complex carbohydrates and fiber, in addition, they contain trace elements necessary for the body. It is best to eat dark cereals for breakfast - buckwheat, oatmeal, especially this choice is relevant for those who care about the figure. Ready-made breakfast cereals are suitable as a substitute for cereals, only you need to choose those that do not contain pieces of caramel, chocolate and other sweets.
Milk and dairy products. Milk can be added to porridge or muesli. Natural yogurt is also a great source of protein and will aid digestion. Cottage cheese, in addition to protein, will supply the necessary dose of calcium.
These products are better to choose low fat and without added sugar.
Eggs. An excellent source of protein. Boiled, in the form of an omelet or scrambled eggs, with the addition of cheese or vegetables - this is one of the best breakfast options.
Sweets. As a source of carbohydrates, it is better to eat some sugar for breakfast. But you need to choose not refined sugar, but for example, honey or dried fruits.
Meat and fish. As a protein component, they are perfect, just watch the fat content. Pork for breakfast is not a good solution. Better let it be chicken, beef, veal. Fatty fish is also suitable as a source of omega-3 acids.
Vegetables and fruits . Add the necessary vitamins, fiber to the diet, improve digestion. Better eaten fresh. You can do it yourself by adding pieces to porridge, in the form of a salad.
What is the best thing to eat for breakfast, depending on the type of activity
Morning breakfast should be approached wisely. Age, occupation and many other factors should be taken into account.
If you are an office worker then a hearty breakfast is not for you. Having stuffed your stomach too much, you run the risk of simply falling asleep at the workplace. Curds, yoghurts, a portion of dry breakfast with milk, vegetable and fruit salads are suitable for you. Be sure to add honey or dried fruits as a sweet, they will activate the brain.
If you are physically active , you need to eat more thoroughly, because you will spend calories faster. Hot cereals, scrambled eggs, fish, meat - this is the best thing for you to eat for breakfast.
Moreover students need to take a responsible approach to breakfast . In addition to the fact that their work is mental, they are, for the most part, young people whose bodies continue to grow. Therefore, a good scrambled egg or a piece of meat, macaroni and cheese will not hurt them. Muesli is perfect. Mandatory salads, fruits, you can add nuts. The main thing is not to overeat, so as not to fall asleep at the lecture.
How to have breakfast
It's clear leisurely. If you cannot eat immediately after waking up, this is not necessary. Getting up, drink a cup of hot water, tea, juice, as if warning the body that you will soon begin to feed it, let it warm up. And somewhere in half an hour you can have breakfast.
If there is no time, then at work need to arrange a second breakfast, which will be considered, in fact, the morning meal. That is, at home you drank tea, and at work, about an hour later, you had breakfast.
Do not eat fried foods for breakfast, and even more so, too fatty. It is better to cook food in the microwave or boil.
Many have developed a stereotype that breakfast is sandwiches, and they cannot force themselves to eat anything else. And to health! You may be surprised, but a sandwich can also be a healthy breakfast, only it should be the “right sandwich”.
In the understanding of the cat Matroskin, the whole point was which side to put it on the tongue, but with us it is somewhat different. The right sandwich is one that is made up of the right products.
For example, instead of a roll with sausage, take a piece of black or grain bread and put a slice of boiled beef or chicken, red fish on top. The design can be decorated with a slice of cucumber or tomato, sprinkled with herbs. You can make a sandwich from rye or grain bread with cheese or make a brush from cottage cheese with herbs.
Porridge for breakfast is useful to cook in the evening. They are not boiled, but the cereal is poured with boiling water overnight, so that more useful substances remain in it, it activates digestion.
What importance do you attach to breakfast, and what dishes do you start your day with?
