Breakfast is the most important part of the daily diet. But many people do not eat breakfast at all or consume a lot of light carbohydrates, few protein and calories, which is why they feel hunger in just a couple of hours. In addition, for those suffering from chronic constipation or digestive problems, it is important to pay attention to the amount of fiber, intake of fluids and fresh vegetables, fruits. What should be the perfect breakfast for maintaining health?
"No!" To light carbohydrates
Eating refined carbohydrates like sugar-containing cereal, cakes, and bagels is the worst way to start the day. White flour and regular sugar will cause a jump in blood glucose, and then the body will respond to this by trying to lower the sugar level. Usually this leads to sharp changes in the level of hormones – leptin and insulin. As a result, the light carbohydrates taken for breakfast first provoke a sharp rise, and then the same active decrease in blood glucose, forming an uncontrolled craving for food and increasing the risk of insulin resistance.
More Fiber – Prevention of Constipation
It is important, when choosing foods for breakfast, pay attention to complex carbohydrates and fiber. When a person chooses whole-grain foods and fruits instead of sweet cereal, sweets, buns with light carbohydrates, he receives one very important nutrient: fiber. It helps reduce the risk of cardiovascular disease and diabetes, not to mention the prevention of constipation. Moreover, it stabilizes blood sugar, stimulates peristalsis, eliminating constipation, and helps to stay full and charged with energy throughout the day.
In a recent study published in the journal American College of Nutrition, people were divided into two groups. Some ate oatmeal (which is rich in fiber) for breakfast, others ate sweet cereal. Participants in the first group reported that they felt more satisfied and less hungry for almost four hours, they did not have constipation. The second group, who consumed cereal, complained of periodic constipation and the rapid onset of hunger after breakfast.
Breakfast is a large part of the calorie intake
In a 2013 study published in Obesity magazine, women who consumed half the daily calorie intake at breakfast lost one and a half times more weight than those who consumed half the calories of their day at lunch. In addition, they lowered bad cholesterol, increased good cholesterol and improved insulin sensitivity. This is because proper nutrition, rationally distributed by calorie content throughout the day, normalizes metabolic processes and prevents overdoing calories before going to bed. Researchers also believe that the body is less prone to storing calories in the form of fat when a person eats breakfast properly.
But how to make food in such a way as to eat so many calories for breakfast? On average, breakfast should have at least 1 4 – 1 3 daily calories. Depending on the height, weight and level of activity, this is about 400-600 calories. They can be obtained from an omelet with meat, cheese and vegetables, as well as a couple of pieces of fruit and a glass of milk for breakfast.
Fresh fruits and vegetables are good for the body!
Only about 25% of adults get enough fruits and vegetables every day, and breakfast is a great time to get at least one serving of fresh fruit. In addition, fruits can also be used as a healthy snack throughout the day. According to a large-scale study published in 2014 in the Journal of Epidemiology & Community Health, people who eat 300-400 grams of fruit and vegetables a day have a 42% lower risk of sudden death than those who rarely eat fruit. They also have a 25% lower chance of dying from cancer and a 31% chance of dying from heart disease or stroke. You can add berries and fruits to yogurt, fried vegetables in eggs, or a little banana in oatmeal.
Need to consume protein
Along with other nutritional components, breakfast foods should contain protein. This gives a person a serious charge of energy that lasts for hours. When researchers at the University of Missouri – Columbia suggested that women start their day with breakfast containing either 35 grams or 13 grams of protein (steak and eggs or cereal with milk), they got impressive results. Those who ate squirrels for breakfast said they felt less hungry and ate fewer unhealthy snacks after dinner. According to the researchers, the protein stimulates the secretion of a powerful intestinal hormone called the YY peptide, which stimulates a sense of pleasure and satiety. Scientists suggest paying attention to protein foods such as Greek yogurt, nuts, eggs, turkey and salmon. Additionally, they all contain a healthy dose of slowly digested fat to get more energy for activity.
Breakfast for two hours after waking up
The sooner a person eats, the faster he will benefit from food. But as a good guide, you can focus on the first two hours after waking up. Thus, breakfast stimulates metabolism and allows a person to feel more active. If you have problems preparing a full meal in the early hours, you can drink a glass of water and have a bite of fruit as soon as a person gets out of bed. Then you need to have breakfast in two to three hours.
If the thought of breakfast is associated with heaviness in the stomach, there are several options. All people are different, and some cannot eat when they wake up. In some people, the acidity of the stomach is higher than in others, and they feel nauseous until they get up and begin to move. This is especially true for people with reflux disease. If there is discomfort in the morning hours or there is simply no hunger in the morning, the problem may not be in breakfast. It could be dinner and all the midnight snacks. You need to reduce their volume in order to feel more hungry in the morning. If the stomach is still full, you can try smoothies or Greek yogurt. They may be easier to digest.
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