Famous Ukrainian nutritionist Kseniya Kovalenko revealed the formula proper Breakfast. She explained how you need to eat in the morning.
The formula consists of three components: protein + complex (slow) carbohydrates + fat.
The nutritionist called the products that belong to each component.
Protein: eggs, cottage cheese, cheese, yogurt, kefir, riazhanka, sourdough, tofu, lean fish, and nuts.
Complex carbohydrates: vegetables, fruits, wholegrain cereals, wholegrain rye bread, rye bread.
Sources of fats: olive oil, olives, avocados, nuts, fats from animal protein, coconut oil, nut milk, peanut butter, sunflower seeds, flax seeds, Chia seeds.
“Making your own Breakfast, it is advisable to choose no more than 2 components from each block. Thus my personal professional opinion — have to include for Breakfast, vegetables and/or fruits,” concluded Kseniya Kovalenko.
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