All you need to know about the first meal.
That Breakfast is important for health and mood, has repeatedly stressed doctors. But what is useful to eat in the morning?.. Nutritionist Julia Trofimchuk told why it is so important to eat Breakfast.
In her opinion, the Breakfast is of great importance in the daily human diet, and depends on not only human health, but also his figure.
“In order to understand and correct human nutrition, I often ask the same question: “what do you have Breakfast?” What to get different answers. “I have Breakfast of porridge with honey and dried fruit,” “And I have a Cup of coffee with candy or a sandwich” or “do I even today do not have time for Breakfast” . And when I ask why you are having Breakfast, we often hear the answer: “I used to have Breakfast”, “I’m so happy and comfortable” or “well good”, but some just shrug their shoulders, not knowing why such food to start your day,” — said the expert.
She reported that the Breakfast accounts for 25% of the daily amount of food consumed, so it should contain normal proteins, fats, carbohydrates, fiber and micronutrients.
“According to my observations, most people eat Breakfast cereal, mostly oatmeal (not whole grain, and cereals that are thermally processed and more harmful than helpful) and with raisins, nuts and honey, thinking that this Breakfast is healthy and nutritious. But let us examine, and really like this Breakfast will give you what you need,” said the nutritionist.
She explained that the human body all night, cleared this morning and he needs a dose of certain substances, to provide energy and building material. The Breakfast helps replenish those nutrients which were spent for the night, and provide the body with the necessary energy for the first half of the day.
“Breakfast should be light and at the same time to saturate the body with what he needed after a night out”, — the expert added.
She offered to determine which of three given options of Breakfast are the most useful and provides for the needs of the body after sleep, promotes weight loss and recovery.
1. The lack of Breakfast
Many people because of their employment or a huge desire to lose weight, skip Breakfast thinking that will benefit your body. But in this case all with accuracy, Yes on the contrary. It is the rejection of the first meal is one of the causes of weight gain. It is estimated that such people are at risk for half a year to gain 2 to 4 kilograms of excess weight.
When a person does not have time in the morning or do not want to replenish your body fuel, it reduces the blood sugar level and the person feels hungry. In this case, the first thing will be pulled hand – it’s fast carbs (sweet tea, coffee, cookies, candy or any other sweets) that cause an immediate increase in blood sugar level and a substantial insulin spike. This approach to diet will certainly can lead to a set of body fat mass and various diseases.
2. Carbohydrate Breakfast
Most of the population eats high-calorie food with high content of fat and carbohydrates. It’s usually cereal, sweets, pastry, sandwiches and rolls with butter, sweet tea or coffee. “Often I meet people who eat Breakfast cereal (corn flakes, granola) with honey, nuts and dried fruits and it is very useful and correct Breakfast,” says nutritionist. By doing so, the person causes the pancreas to excrete the hormone insulin, which reduces blood sugar level, which is an hour and a half falls below normal, creating a “carbohydrate” hunger and human want something sweet. And once the body got a new “dose” of sugar, then it all starts again. Such carbohydrate “swings” in blood sugar during the day, wear out the pancreas, provoking overeating and weight gain.
3. Protein-carbohydrate Breakfast
In order to meet the needs of the body after sleep, are important for the correct meal within an hour after awakening. Breakfast should be balanced in protein, fats and carbohydrates, and also contain fiber, vitamins and minerals. Such a Breakfast will help to reduce appetite, resulting in the body begins to use fat stores from subcutaneous fat and thus reduce weight by fat reduction.
This meal replenishes the body’s need for proteins, fats and carbohydrates and maintains blood sugar level and insulin within the normal range. It is very important to monitor protein intake, it should be at least 20-22 oz., because protein is a building material for our cells, and the constant lack of it can lead to weight gain and various diseases. Also, to provide the body with the necessary energy must be included in the first meal of a sufficient amount of carbohydrates and fiber.
She emphasized that protein-carbohydrate Breakfast will give your body not only proteins and carbohydrates but also healthy fats and will provide a feeling of satiety and give you vitality. Therefore, such a Breakfast is the most balanced and helpful.
“For Breakfast you can choose one of the options listed protein dishes (cottage cheese, kefir, unsweetened yogurt, eggs, cheese) and add carbohydrates in the form of fruits and berries, whole-wheat bread and wash it down with some tea or coffee without sugar. But the meat and fish is better to leave for lunch or dinner, so as not to overload the enzyme system of the body in the morning. And remember, that Breakfast is the most important of all the meals, and so must provide all the needs of the body, and at the same time to be easy,” said Trofimchuk.
She advises to eat Breakfast 20-30 minutes after a glass of water on an empty stomach, but no later than one hour after waking up.
“This approach to the first meal will give you energy and give you a feeling of satiety for a few hours and then will give you strength and charge of vivacity for the day. As well as will reduce weight and will include the internal resources of the body on health and healing,” concluded the nutritionist.
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