Healthy Breakfast is the Foundation of good nutrition

Not all people are Breakfast with proper attention. Some do not have time for Breakfast because of their employment and limited to a Cup of tea or coffee. Others suffer from a lack of appetite in the morning and force myself through it or do not eat Breakfast at all. Without morning meal the body gets necessary energy for normal activity during the day. To be completely impossible Breakfast, but the foods you should choose healthy and nutritious.

What a healthy Breakfast to the body?

Morning hours is the best time to get energy for the whole day. Its deficiency can up for later meals, but they will not be able to normalize metabolism. To abandon Breakfast to lose weight or maintain weight is meaningless. This will lead to the opposite effect. Carbohydrate-rich and high-energy products, is absorbed better in the morning hours, contributing to reduced appetite and maintaining a feeling of fullness for a longer time.

Morning meals have a positive impact on the health and well-being:

• speed up the metabolism by an average of 5%;
• normalize cholesterol levels;
• prevent aggregation (bonding) platelets;
• reduce the risk of strokes and heart attacks.

Do not let the Breakfast people are substantially less likely to suffer diabetes, high blood pressure, gallstones.

The meals in the morning, give a charge of energy and vigor, relieves drowsiness and fatigue, elevate mood. Breakfast stimulate intellectual abilities, increase attention and concentration.

Why in the morning do not want to eat?

Lack of appetite in the morning, often accompanied by a feeling that the stomach is full. Health is also poor. Apathy, drowsiness and fatigue — the result of a decrease in blood sugar levels in the morning. All this is not caused by individual characteristics of the organism, and lack of proper diet and proper rest.

Eating before bedtime does not allow the digestive tract to relax. In order to digest food, the stomach stops working at night. It entails a sense of satiety morning. This habit of eating is a violation of basic right of the mode and entails negative consequences for health.

Overeating at night is many are caused by the misconception that accumulated during dinner, energy is saved and expended the next morning, while Breakfast contributes to weight gain. It is the opposite. Eaten before bedtime the food turns into body fat, and Breakfast is fineabsorbed by the body and gives a needed energy boost. And to get my appetite back in the morning, you want to reconsider eating habits.

What is the consequence of the rejection of the Breakfast?

Cause of global obesity, according to scientists, is the neglect meal in the morning. People who do not eat Breakfast, which annually recover for 3-5 kg. This is not obvious at an early age and his youth, but age makes itself felt. Starting from 35 up to 50 years a habit not to eat Breakfast in the morning leads to formed obesity and its health problems.

Disclaimer Breakfast can cause the following consequences:

1. The risk of heart attack and death from coronary heart disease in men increased by 25%;
2. For 40 years the degree of excess weight in women can range from 5 to 20 kg;
3. Increases the risk of gallstone disease and diabetes mellitus type II for both sexes;
4. Both men and women, a decrease in the labour activity, ability to think logically.

What foods not recommended to eat for Breakfast?

Not every Breakfast is good for health. The choice of food for Breakfast should be approached thoroughly. Sandwiches with coffee and tea — not the best replacement for fruit salads and porridges. They and other traditionally eaten for Breakfast products do not have virtually no effect.

There are a number of products, the use of which is not recommended for Breakfast by nutritionists. These include:

1. Sausage, sausages, bacon.

In these meat products contain high amounts of nitrates, salt and other chemicals. Experts advise to replace them with chicken or Turkey meat.

2. Cereal.

Breakfast cereals contain not only fiber, but also abound of the "fast" carbohydrates — sugar. The feeling of satiety after the dry Breakfast quickly replaced by hunger. To avoid this, you should have a full cereal, for example, filled with yogurt, muesli with nuts and fruit.

3. Doughnuts and fritters.

Fast carbs contained in these foods contribute to the formation of fat from excess sugar, are not good for the figure. When consumed there is heaviness in the stomach.

4. Yogurt from the store.

In the composition represented on the shelves of supermarkets yoghurt contains preservatives, sweeteners, flavors. To prepare dairy products for the morning meal yourself. If this is not possible, yoghurt should be replaced with the yogurt.

5. Cheese.

Useful and rich in proteins product is not suitable forBreakfast. It is not recommended in the morning and afternoon.

6. Citrus.

Consumed on an empty stomach tangerines and oranges can trigger allergies and lead to the development of gastritis.

7. Bananas.

If you have in the morning, bananas, containing an excess of magnesium, it is fraught with violation of the internal balance of the body. To eat bananas should not at Breakfast and in the afternoon.

8. Canned foods, smoked.
9. Sweets and tea with sugar.

The caloric and nutritional value of a morning meal picked individually. Rich in carbohydrates and easy Breakfast is necessary for people of intellectual labor, high-calorie and protein — is recommended to those involved in physical labor.

The basics of a healthy Breakfast

Recipe for a healthy and proper Breakfast is simple. Its menu needs to be easily digestible products with a high content of minerals and vitamins. Calorie morning meal should be 40% of the daily ration, that is, from 360 to 500 calories. It is necessary not only to calculate the calorie content of foods, but also to correlate the food with the individual needs of the body.

Useful for Breakfast are:

• contains proteins and other nutrients eggs;
• hearty, rich in proteins, almost deprived of carbohydrates, harmless to the chicken pieces;
• branny and rye bread, and products made from whole wheat flour;
• rich in natural antiseptics, nutrients, carbohydrates, relieving tiredness and stress and honey;
• provides a long feeling of satiety cereals;
• yogurt and green tea.

Lovers of coffee not necessarily to abandon it completely, but to limit consumption of the drink should be. For Breakfast it is recommended to drink no more than one Cup of coffee. It is approximately 50-70 g, but no more.

The recommendations and advice of nutritionists:

1. So Breakfast was not a burden and bring pleasure, it is necessary to postpone the dinner and not to eat at night. This will test in the morning, a slight feeling of hunger.
2. For cooking easy and healthy Breakfast does not take long. Enough to get up in the morning 15 minutes earlier than usual.
3. Coffee should be drunk after a meal. This drink on an empty stomach irritates the mucous membranes and can cause gastritis.
4. Breakfast should be turned into a full meal.

If the person never ate Breakfast, to rebuild the body in one day is impossible. To accustom yourself to the new habit should be gradually. Better to start with a light snack and then gradually increase the caloric content of the Breakfast.

Carbohydrate and proteinBreakfast

Rich in carbohydrates for Breakfast is recommended for knowledge workers. Ideal carbohydrate Breakfast are prepared with water porridge made from cereals or muesli. To diversify the menu allows adding to muesli, nuts, fruits and natural juices. Sweet products and sweets are also rich in carbohydrates, but harm the figure. Cereals, on the contrary, contribute to the stabilization and maintenance of weight loss. Pick foods with carbohydrates you need to the feeling of fullness was not accompanied by the desire to take a NAP.

Proteins for Breakfast required the athletes are actively moving during the working day, or engaged in heavy physical activity people. An excellent source of protein is a classic English Breakfast. Not necessarily limited to a traditional omelet. You can mix prepared vegetables and chicken. To give up entirely on carbs is not necessary. A small piece of corn bread and a slice of cheese required for full physical activities carbohydrates.

Breakfast for athletes

People involved in sport requires not only high-calorie Breakfast, but also contributing to the increase in muscle mass of amino acids necessary for optimal function of all systems and vitamins. Correctly composed diet for athletes and bodybuilders is one of the most important tasks.

At high physical and energy costs to skip Breakfast sportsmen it is impossible. Morning fasting entails overeating at lunch. This completely violates the basics of good nutrition, does not allow a precise mode and to stay in shape.

Breakfast menu bodybuilder select hearty, dense, protein rich cereals. This cheese, chicken and cereals. The use of food additives must be clearly regulated according to spent energy. In a period of persistent and hard workouts take whey protein (protein shakes or gainers. If no hard training, the athlete is resting, from supplements is better to abstain.

According to experienced athletes, the ratio of consumed carbohydrates and proteins for Breakfast depends on Constitution. Ectomorph is recommended to use equal amount and protein, and carbohydrates. Mesomorphs should consume 65% protein and 35% carbohydrates, and endomorphs is to reduce the number of carbohydrate up to 25% and eat more protein.

Proper nutrition — the key to well-being, physical and mental health. Well-written and useful diet prevents metabolic disturbances, is the prevention of diseases of the gastrointestinal tract, cardio-vascular diseases. Adherence to and respect for theproper nutrition allows you to maintain a healthy body, good mood and have enough energy to exercise both intellectual and physical activities.