According to many publications, breakfast is the most important meal of the day helping to rebuild energy stores strained at night, speeds up metabolism and avoids snacking during the day. What are the benefits of eating breakfast and what to put on a plate to be healthy and full of energy?
You wake up, your metabolism is waking up
After getting up from bed, we have several hours of sleep behind us, during which the metabolism works on slowed down, and the body, including the digestive system, is set to rest. The body is regenerating. The breakfast intake stimulates them again to work and improves the processes of digestion, absorption and burning throughout the day. Leaving this meal is in turn a signal for the body that it should switch to energy saving, and thus accumulate fat – something that every one of us tries to avoid. It is worth noting that there is no obligation to eat right after waking up, when many of us feel sluggish and unable to swallow anything. It may be helpful then to drink warm water with juice from half a lemon, which will stimulate the secretion of gastric juices and make you eat breakfast for 1- 1.5 h after getting out of bed.
Rebuild your glycogen stores
Although we rest during sleep, the body must have energy to maintain physiological functions. This one is derived from glycogen – an energetic material stored in the muscles. Consequently, glycogen stores in the morning are heavily depleted. The right portion of carbohydrates will give the body the building material to renew and make training during the day more effective.
Make yourself a good day
Most of us love to eat. Aesthetically prepared and served breakfast will help us to start the day well and improve the mood. During the eating of sweet foods, the hormones of happiness are released, so why not treat yourself to a wholesome meal with sweet fruit?
Do not snack!
Studies have shown that groups who ate breakfast had significantly fewer energy drops during the day and no need to snack between meals and in the evening. The reason is the same as in the case of the impact on the metabolic rate. Leaving the morning meal confuses the body, disturbs the hormonal balance and increases the production of insulin, which affects the deregulation of centers of hunger and satiety. To maintain optimal energy levels throughout the day and avoid snacking, eat regular meals every 2-4 hours in addition to breakfast.
So what to eat to be healthy, vital and satisfied? Above all, a decent portion of protein that will ensure satiety for a long time, complex carbohydrates to renew glycogen stores and enrich the diet with fiber and a small portion of healthy fats. Here are some examples of power breakfast
1) Protein porridge prepared on water, with the addition of whey protein and nuts / peanut butter or peanut butter.
Such a breakfast should be enriched with vitamins and minerals contained in fruits. A good solution is fruit with a lower sugar content berries, strawberries, citrus, kiwi, as well as apples, pears, peaches, nectarines, apricots. During the reduction period, it is better to avoid fruits with an excessively high glycemic index, i.e. grapes, bananas, mangoes. The addition of whey nutrient will provide the optimal dose of protein and a varied taste of porridge. The best nuts, seeds and grains that will guarantee a healthy dose of unsaturated fats are walnuts and pecans, linseed (freshly ground!), Almonds, hazelnuts. Do not overdo it with Brazil nuts, which, despite being rich in selenium, have a very unfavorable ratio of omega-6 to omega-3. Let’s also remember that nuts, seeds and seeds do not undergo thermal treatment,they are harmful to health under the influence of high temperatures.
2) Egg dishes served with a large portion of vegetables and wholemeal or rye bread on sourdough.
There are plenty of possibilities, they can be both soft-boiled eggs, as well as hard-boiled, planted, in shirts or in the form of classic scrambled eggs. An interesting solution is also to prepare an omelette with any vegetables and a small portion of additional protein, eg dry omelette with salmon, zucchini and tomatoes, seasoned with favorite herbs. As a source of unsaturated acids, avocado (or a handful of nuts / seeds / seeds in a salad) will work perfectly well, and the source of complex carbohydrates, B vitamins and fiber will be wholemeal or rye sourdough bread.
3) Classic sandwiches prepared in various configurations, but always with a wholesome portion of protein and vegetables or fruit.
Properly composing good quality ingredients, we are able to create a wholesome breakfast from ordinary sandwiches. It is very important, however, to keep the right proportions, whole grain bread is already a sufficient dose of carbohydrates, the remaining products should be protein or vegetable. It can be any fish (salmon, tuna, herring, mackerel, sardines, sprats), meat (roasted turkey, homemade ham), eggs or legume paste (beans, lentils, chickpeas, peas). To spread the bread, we can use a ripe avocado, and decorate the whole with lettuce and selected vegetables, pepper, fresh or pickled cucumber, tomato, roasted beetroot. Experiment!