(Newswire.net — December 7, 2022) — How to Eat Breakfast Right?
The rhythm of modern life keeps us in a constant state of stress. To not be late for work or school, to have time in the morning to complete as many postponed tasks as possible, or for any other reason, we sacrifice the most important meal – breakfast. By limiting its role in everyday life, we harm our bodies. In the morning, the work of the gastrointestinal tract is most effective. Breakfast reduces the risk of bile stagnation and also reduces the level of the stress hormone cortisol, a strong surge of which is observed in the body in the first 30 minutes after awakening. Sour milk products should be an essential component of a healthy breakfast. In addition to probiotics that help the body digest food, it contains calcium, vitamins A, D, and B group, and phosphorus.
We learned from experts how to eat right in the morning and why it’s impossible without sour milk products. So here’s a tip: start your day not with play sic bo online but with cottage cheese and jam.
Why should there be fermented dairy products for breakfast?
Dairy products such as yogurt, kefir, and cottage cheese are sources of probiotics, that is, beneficial bacteria that help improve the gut and our microbiome (the immune system originates 80% in the heart) and help the body to digest food. They also contain less lactose, making it easier for the body to digest.
But the only benefit will be those products made initially from suitable, high-quality raw materials. But it is necessary to choose only high-quality milk. The quality of milk begins with the careful care of the cows and the natural environment in which the farm is located. It is necessary to monitor the hygiene of the animals, as well as a careful, conscious attitude towards them – because the quality of milk directly depends on what the cow eats, on her comfort and health.
Besides vitamins and beneficial bacteria, dairy products are rich in protein and easier to digest.
Many people underestimate the importance of protein in their diet. Muscle mass in the body depends primarily on the amount of protein you get. Therefore, eating high-protein foods for breakfast, lunch, and dinner is imperative. Regarding ideal protein, milk or dairy products and eggs lead the way. Nutritionists always advocate a balanced and proper diet.
An athlete needs to get enough protein in his diet to form the right amount of muscle and strong bones. The beauty of hair, nails, and skin quality also depends on it. Protein builds immunoglobulin, supports the immune system, and identifies and destroys viruses, microorganisms, and foreign cells. In addition, protein helps to restore muscles after physical activity. The daily norm is 1-2 g of protein per 1 kg body weight.
Advice from a nutritionist
- It is better to have breakfast between 7:00 and 10:00. If you are stressed, you must eat within an hour after waking up.
- There should be zen at the table. Remove gadgets, newspapers, and other information sources, and eliminate unnecessary noise. Eat with soft music or in silence.
- The digestion process begins in the mouth, so chew your food thoroughly so it’s better and faster digested.
- A balanced breakfast should contain proteins (cottage cheese, fish and seafood, hard cheese, white meat, legumes), healthy fats (avocados, nuts, oily fish, chicken yolk), carbohydrates (vegetables, berries, buckwheat, brown rice, quinoa, wholemeal bread) and probiotics (yogurt).
- Ideal breakfast options: whole-grain bread toast with avocado, poached egg, and natural yogurt; quinoa bowl with vegetables and mustard-sour cream dressing; natural yogurt with fresh berries.
What does a nutritionist advise?
To improve the quality of the body, focus not on the caloric content of the dish but on the correct ratio of proteins, fats, and carbohydrates, as well as on the excellent quality of the products in it.
Protein foods take up 20 percent of the calories in the diet, fats 30 percent, and carbohydrates 50 percent.
Use the plate rule to make it easier to calculate your daily allowance of nutrients. For example, during the main meals (breakfast, lunch, and dinner), half of your plate should be filled with fiber, a quarter with proteins, and a quarter with carbohydrates.
It would help if you did not come to a workout feeling hungry. It would help if you ate an hour and a half before exercising. If the activity is in the morning, you can make a small snack before it.
It would help if you ate at least four times a day (a snack joins breakfast, lunch, and dinner) at three to four hours intervals. However, the satiety signal reaches our brain within 20 minutes, so do not set records for fast food.
The perfect breakfast recipe
- Green buckwheat with a light avocado salad with spinach, olives, and pumpkin seeds. Soak the buckwheat overnight and steam it. We added cheese and some 3.5% milk.
- Cheesecakes with natural yogurt and berries. This dish is responsible for the protein part of the breakfast. Delicious and healthy dessert.
- Natural soft cottage cheese with granola without sugar and berries. This breakfast option has a balance of ingredients (unlike cereal or instant porridge). You can not fear the feeling of hunger in half an hour and a spike in glucose.
The benefits of breakfast
If you struggle to consume anything but a cup of strong coffee in the morning, accustom yourself to breakfast gradually. Start with lighter foods: have a glass of fresh fruit or morsel in the morning, and eat yogurt, cereal, or muesli with milk. It is best to eat breakfast before 9-10 a.m.
Nothing lifts the mood in the morning like a tasty breakfast. In addition, a morning meal in a relaxed atmosphere helps to collect your thoughts and tune in to the day ahead.
The current fashion of having breakfast in a cafe is also an excellent start to the day. Agree. Much more pleasant to have breakfast in the morning – not in their pajamas and not standing half-morning at the stove. By the way, more and more city coffee shops and cafes now offer discounts on breakfast, so there is another reason to cheer yourself up – to save money.
American experts say that if you eat eggs for breakfast, you will not be as hungry during the day, and, as a result, you will eat less.
The researchers concluded that eggs satiate better than other dishes and reduce caloric intake during the day. In addition, eggs are healthier to eat boiled rather than fried. If you eat rice, buckwheat, or oatmeal for breakfast, you will eat less fatty foods during the day, the same Americans say.
Also, breakfast helps to concentrate better and remember information. It has been noted that people who habitually have a good breakfast in the morning are less likely to be involved in car accidents.
Breakfast should make up 25% of the daily diet (lunch – 40-50%, dinner – 25%). It is about 370-500 kcal, depending on your sex, age, lifestyle, and occupation (a longshoreman needs more kilocalories than an office worker).