Breakfast - the first meal - should be nutritious and full, in order to saturate the body with useful substances and charge it with energy for the whole day.
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Without exaggeration, breakfast can be called the most important meal of the whole day. Depends on him exactly how it will pass, will also help to avoid problems with overeating in the evening or a feeling of hunger before dinner.
Morning meal should be nutritious, but not heavy, since the body can not cope with its digestion at this time of day, which can affect the work and general condition of the gastrointestinal tract. Therefore, breakfast should be made protein-carbohydrate, and in the afternoon, meals should be protein-vegetable. Carbohydrates in this case serve as the main suppliers of energy, and proteins nourish cells, muscles and ligaments, perform a transport function and regulate metabolic processes. Thanks to a full breakfast, a feeling of fullness will help to avoid wolfish appetite during dinner.
For breakfast, you should not choose fast carbohydrates, sausages, sandwiches made of white or wheat bread, canned, fatty, spicy, sour or smoked dishes. This will not only not prolong the feeling of satiety and will not provide enough energy, but also harmful to the stomach. Citrus fruits, sweets and pastries, as well as porridges that do not require cooking, should be excluded from the morning diet.
It is also recommended that coffee be replaced with a cup of green tea. If the need for an invigorating drink is very strong, then you can drink it a few hours after breakfast with the addition of milk or cream.
For convenience, it is better to make a weekend menu for the week and stock up with necessary products (if they are not perishable). This will allow less time to spend on cooking and preparation, as well as save from daily torment about what to cook next time.
Preference should be given to healthy types of breakfast. This will not only improve the functioning of the gastrointestinal tract, but also lose weight or keep the body in shape. For the sweet tooth, breakfast is the only meal when a small portion of chocolate or cake is allowed, but not more than 3 times a week. Thanks to this, disruptions can be avoided, and the calories from the eaten are used up during the day.
The products that a nutritious and healthy breakfast should consist of are the following: whole grain bread (2 toasts), cereals, eggs, cottage cheese (not more than 5% fat), cottage cheese pancakes or cottage cheese casserole, kefir, milk, fruit salads, cheese (not more than 40 gr), nuts, butter (no more than 10 gr), yogurt, granola (sugar free), honey.
You can combine and prepare them in different ways. For example, boil hard-boiled or soft-boiled eggs, omelettes or poached egg. Use cottage cheese with honey and fruits or cook different dishes.
Breakfast for athletes and people leading a healthy lifestyle is characterized by increased calorie content, since they need much more energy. In addition to dairy products, cereals and eggs, athletes must include vegetables, meat and fish, nuts, beans and seafood in the morning meal. This will allow not only to obtain the amount of energy necessary for training, but also to restore muscles after heavy loads.