Have you ever thought about what the proper, healthy breakfast should be from? Let's try to figure it out together.
How much should I eat during breakfast?
It is believed that in the first half of the day a person should eat most of the food, in its second half - a smaller part. So, breakfast should be quite dense. Given that an average person consumes an average of 2000 calories per day, breakfast should have about 400 kcal, and a snack - about 200 calories. The first breakfast is 20% of our daily needs, and the snack is 10%.
What should I eat
Do not you want to feel the heaviness in the stomach after breakfast? Eat more carbohydrates. If you know that next time you can eat not soon, then choose a protein dish in combination with vegetables in a ratio of 1 to 3.
Vegetable garnish should be necessary, because it is the fiber that provides the work of our intestines. In addition, garnish has a large volume, it is able to fill the stomach and contributes to a feeling of satiety. Meat is better cooked steamed or boiled, so it will be easier to digest. Such breakfasts are convenient because for them the food left from yesterday's dinner or dinner is suitable.
Do not you want to eat anything and make your own breakfast?
It's not necessary to eat breakfast with three changes of dishes, but absolutely without breakfast, you can not. Many refuse breakfast, explaining this by the fact that they are not able to eat in the morning - they do not want to. In this case, you can do so - have dinner no later than four hours before bedtime, and in the morning you will definitely want to eat. In order to adjust to this mode, you need a week and a half.
Want to eat, and dinner is not soon?
The second breakfast and other snacks are very useful. With their help, you will timely empty the gallbladder and reduce the load on the pancreas: it will produce at a time less insulin, and this reduces the risk of developing pancreatitis. Those who like to snack, reduce the stress on their heart and facilitate the work of the enzyme system.
The degree of calorie snack is 10% of the total daily intake. There are many kinds of snacks. For example, you can bite a big apple, drink a mug of green tea with honey or eat a light salad of tomatoes, cucumbers and lettuce leaves.
Fractional food
Today, nutritionists are often advised to adhere to a fractional diet, sharing the reception of a daily diet for five to six receptions.
The breakfast menu with this type of food can look something like this:
- yogurt without fruit additives and sugar;
- banana( or two);
- sandwich( bread with bran, cream cheese, tomatoes and lettuce);
- cup of yogurt;
- a handful of dried fruits.
The main thing that should be remembered - skipping breakfast does not follow under any circumstances. Remember that it is one of two main meals during the day. With the help of a hearty breakfast, you can control the volume of your portion at dinner, calmly live to a snack and do not overeat at night. Breakfast helps to wake up and charges with strength for the whole day.