Anyone familiar with the strange sense of fatigue, lethargy, unwillingness to do something in the middle of the day or even in the morning.
Surely you have heard the popular adage: “Breakfast like a king, lunch like a Prince, and supper like a beggar”. What do you mean? What products to include in your Breakfast so he became king.
When we Wake up, we need to eat well. Because we expect a long day.
On the pages of the “Step to health” nutritionists told about what products to include in your Breakfast to fill your body with energy in the morning.
How to greet the morning full of energy?
It is possible that your Breakfast consists of coffee and pastries on the way to the office. Maybe you eat Breakfast on the go, getting dressed and gathering things to work.
In this case, your body is unlikely to receive the necessary amount of “fuel” it needs to start your day.
If you don’t want to feel tired, feel fatigued and have problems with attention, must need to eat for Breakfast is nutritious.
Then your brain will feel refreshed, and you will remain active and attentive all the next day.
You will be able to work better, you will have new ideas. This way you will be able to avoid the typical loss of strength that often occurs during lunch hours, when we feel physical and mental fatigue.
So what are the foods you want to include in your Breakfast? Here they are:
1. Useful carbohydrates
We are talking about healthy carbohydrates, because not all of them are equally nutritious.
So, useful carbohydrates do not cause increase of blood sugar levels. Such carbohydrates are sources of glucose, which our body converts into energy.
It is necessary to pay attention to foods such as rye bread and oats. The latter can be added to yogurt, milk or juice.
These products will make you feel energetic and your brain will receive everything necessary in order to make the right decisions and to be creative to all issues.
2. Egg
While many of us think eggs are bad, it’s not. They are useful, the most important thing is not to abuse them.
Eggs are a rich source of healthy protein and amino acids required to balance our hormonal levels.
Eating eggs beneficial to the state of neurotransmitters depends on our mood.
Therefore, we recommend 2-3 times a week to eat for Breakfast boiled egg.
This is especially true of those moments when you have intense routine or do you have to stay long at work.
3. Lean proteins
Not worth eating for Breakfast sausages and bacon: they greatly increase the level of cholesterol in the blood. You are mistaken if you think that they will fill you with energy. On the contrary.
Because of these fats we become sluggish and our ability to make decisions is reduced.
Perhaps you know the feeling of fatigue and heaviness in the abdomen that occurs after a heavy fatty meal. That is exactly what you will feel all day if you eat these products for Breakfast.
Wake up will help you to beneficial proteins contained in legumes (lentils, beans, chickpeas).
4. Nuts
If it seems weird to eat for Breakfast beans, replace these sources of protein like nuts: almonds, walnuts, peanuts, etc.
They contain beneficial to our health fats, carbohydrates and vegetable proteins. Due to this nuts fill us with energy.
Nuts have a high content of cellulose, glucose and other nutrients needed for healthy muscles and normal metabolism.
It should be borne in mind that nuts contain a lot of calories, so they should not be abused. A handful of nuts a day will be enough to ensure that they are brought will flatter your health.
5. Smoothies
Although summer is much easier to prepare the juices and smoothies from fresh fruit, you should not abandon the good habits and winter.
Try to replace coffee for a delicious fruit cocktail of Apple, pear, orange… the List of possible ingredients is endless. You can come up with any combination.
Soon you will notice that fatigue there is not a trace. Such drinks are able to cheer us better than caffeine, which has a number of side effects.
Try to find time to clean the fruits, cut them into pieces and grind them in a blender.
6. Low-fat dairy products
We decided to include low-fat dairy products because the milk or yogurt can get a bit heavy food for Breakfast.
In addition, eating low-fat dairy products, you are at risk of overweight. If you are suffering from a mild lactose intolerance, these products will not harm.
Dairy products are sources of amino acids and various nutrients, due to which we feel energetic.
If you don’t want to eat dairy products, can replace them with vegetable milk from almonds, soy, rice, etc. In these drinks do not contain cholesterol, contains little fat, but they contain large amounts of antioxidants and proteins.
3 example of energy Breakfast
If you noticed that in the middle of the day from power is not a trace remains, try one of the following breakfasts:
1. Classic Breakfast
This type of Breakfast is most common. It includes:
A Cup of coffee (preferably decaffeinated) with skim milk.
A cheese sandwich with low fat content.
Orange juice (can add oatmeal or cereals without sugar).
2. Quick Breakfast
If you have a little free time in the morning or you don’t want to “overeat” before you leave home, try this option.
Place in a blender Apple, banana, orange, handful of almonds, some oatmeal and add water.
Mix all the ingredients well and pour the cocktail in a plastic Cup that you can take to the road.
3. Low calorie Breakfast
If you are looking for a healthy Breakfast to help lose weight, this option is for you:
Low-fat yogurt.
A sandwich with a light low fat cheese.
Any of the fruit: a few pieces of pineapple, Apple or pear.
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