What you need to know about the main meal.
“Don’t leave home hungry” – Anastasia Goloborodko, consultant on nutrition, culinary journalist, author of the blog Spoon, thinks it’s the best advice that can be given a modern girl, and tells how six Breakfast no place in the diet of a healthy person, but at the same time offers the right alternative, says Chronicles.info with reference to vogue.ua.
In recent years about the Breakfast said a lot of good and bad. What is the best meal of the day that he really is the worst that it is incredibly important that its value is greatly exaggerated, as it affects the weight loss and that it helps to keep the weight off. Most researchers come to the conclusion that the importance of Breakfast “exclamation mark” in several articles: Breakfast sets the “long” energy for the day, for the future, holding back the habit to “snack” throughout the day and it controls health, in particular the formation of some chronic conditions, after all, is the first food that falls in an empty stomach.
To Breakfast went to a plus, you must do exactly one condition – to make it high quality. But eating habits of different people are different. They are grafted in the family, “podkladyvayut” on the Internet, eavesdrop in the club, saloon or created intuitively. Below – the 6 basic mistakes made by people in relation to the first meal.
No. 1: lack of Breakfast
The word “diet” is now called a certain limitation of food. Although if translated literally, it means “food lifestyle”. According to doctors and nutritionists, 78% of people who can boast of good health and appearance, eat Breakfast. The last published statement of Harvard, supported the idea of figures: 28% men who skip Breakfast find cardiovascular disease; 27% of women, who like to leave the house hungry, develops insulin resistance and increased risk of diabetes of the second type. We all take the time to rest on the glass of wine in the evening, an hour and a half on the sport, so you can identify and 3 minutes to plan your meals for the day. Think about what and where you can enjoy Breakfast, lunch and dinner.
No. 2: store-bought yogurts, juices and smoothies
Around smoothies, yoghurts and juices Vyatich – a halo of health. Yogurt supposedly full of good bacteria, and even with the addition of berries, fiber. Smoothie and does hit of the season. But the truth is that ready shop solutions can be a ticking time bomb. The calorie content of some of them reaches 700-800 kcal, and the amount of sugar in the composition three times to exceed the maximum daily rate. The way to do such a Breakfast at home. But there is a secret. Instead of pressing (juice), a better whip (smoothie). So the finished product will appear not only excess fructose, but also fiber. Whipped, it is easier on the body, slows the absorption of sugars and supports intestinal health. Homemade or Greek yogurt can be a good basis for Breakfast, which is 3-4 tablespoons of sugar and flavouring strawberry identical to natural, you can add Chia, cacao beans or whipped raspberries. Well, the main thing – remember the rule: better to chew than to drink. Thus, a smoothie is better than juice; fruit salad with nuts – better than a smoothie.
No. 3: tiny Breakfast
American journal Obesity (“Obesity”) has conducted a study. Two groups of women consumed 1400 calories per day. The first group consumed 700 calories at Breakfast, 500 at lunch and 200 for dinner. Second – modestly had Breakfast for 200, lunch 500 and dinner 700 calories. In the end, losing weight among the two groups, one that ate Breakfast more calories, faster came in the form and on average dropped in half (!) more excess weight. The reason is that even with a balanced diet spikes in blood sugar in the morning and evening are different. Best of all is the Breakfast is average density, which will slow carbohydrates (whole cereals, whole wheat bread) and some protein (smoked salmon, soft cheese, cottage cheese).
# 4: pancakes, pancakes, bagels, waffles or muffins
On the one hand, if you consume simple carbohydrates, it is better in the morning that the body was in stock all day for processing energy received from the simple sugars. On the other, the main ingredient listed food – refined, refined flour. She is poor in fiber, no protein is an important component of a healthy diet. If power to refuse to carbohydrate Breakfast, you should cook it with a whole wheat crust or choose whole-grain options in the menu. The main thing is to realize what is good and what is bad. And happily, it is wise to play both games.
No. 5: a complex coffee
Coffee cocktails instead or (even worse) after Breakfast, time bomb. Moka, like, frappuccino’s and a espresso-based drinks and milk with added syrups caloric can compete with the very Breakfast. The average caloric content of a basic cappuccino – 100 calories and RAF-coffee, frappuccino or mochi – to 400 kcal. The Moka like, frappuccino’s from Starbucks is 520 kcal, one third of the daily diet. In addition, milk is a cornerstone in nutrition, it is difficult to combine with any group of products and not always well absorbed. A good trend – follow the fashion for black filter coffee, to understand the varieties from different countries or choose drinks based on almond or unsweetened soy milk. Syrups and sweeteners – aside.
No. 6: morning cereal
Not all cereal, crunchy granola, and are equally useful. But the slogans of “added fiber” or “whole grain” can be misleading. Most store-bought muesli bars and granol products with a high content of sugar, salt and very high calorie. Read the labels – not hard and not ashamed. If you do whole grain, and besides him a little bit of honey, 6 grams of fiber, a couple Superfoods like flax seed or spirulina and coconut oil is a decent Breakfast.
Long before the advent of uber, the online and stores that can deliver anything for 2 hours 24 hours a day, 7 days a week, people are a lot more moving, over-consumption was considered a sign of prosperity, and sweet – fashionable and expensive. Today it is believed that a good, varied diet and a carefully planned Breakfast – a sign of respect for yourself and your health.
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