healthy breakfast rules and recipes

LET’S GO WITHOUT SUGAR FLAKES: RULES AND RECIPES FOR A HEALTHY BREAKFAST

A cereal advertisement in the 40s claimed that breakfast was the most important meal of the day. It’s better to skip sugar cereals for breakfast, but their advertising is not so wrong. Breakfast is important. What should it be to help you keep fit? We sorted it out together .

 

BREAKFAST IS AN ELEMENT OF THE FOOD SYSTEM

To answer questions about the timing and composition of breakfast, it is important to consider it in conjunction with everything you eat during the day. For example, after a nightly feast, you will hardly want to have breakfast in the morning.

The general recommendation for a healthy body is 3 meals a day without snacks and about 12 hours without food, including sleep time.

 

“It is best to approach the issue individually. Get tested for hormones, consult with a nutritionist and then draw conclusions whether you need to have breakfast. But there is a general recommendation: breakfast is important. Especially if a person is active, – says coach Marina Sinkevich. – Most people who skip breakfast then feel hungry during the day. Chances are high that they will crave coffee and sweets. This is because our insulin levels are low upon waking. And without breakfast, the body starts looking for other ways to raise insulin in order to get energy. “

“People who skip breakfast gradually slow down their metabolism,” confirms nutritionist and trainer Vyacheslav Voleinik. “There have been studies that have shown that those who neglect breakfast, the risk of obesity increases by 70%.”

COMPONENTS OF A GOOD BREAKFAST

The task of breakfast is to awaken the body, start the amino acid chain, provide micro- and macronutrients and energy for activity. After a good breakfast before lunch, a person should not feel hungry and want to eat.

 

Vyacheslav Voleinik:

“Even before breakfast, it is important to replenish the lack of fluid in the body, so after waking up it is worth drinking a glass of clean water. And for breakfast, I recommend forgetting the old ideas that you need semolina or oatmeal. To properly start the hormonal chain and enable the body to function fully, you need to start breakfast with protein. For example, boiled eggs or steamed fish. This does not mean that breakfast should only consist of protein. After a boiled egg, you can eat oatmeal, if you really like it. But protein should be your first meal. It is also best to add greens and fiber. Unleavened bread toast with a slice of red fish, herbs and seeds is a great breakfast option. “

 

Marina Sinkevich:

“Don’t start your day with fast carbs. They give energy for 10 minutes, and then you want to sleep and eat again. Instant cereals, milk porridge, yoghurts with sugar and store-bought toppings are bad options.

Proteins and healthy fats will help you get your body back on track. I recommend starting your breakfast with an omelet, boiled egg, or a piece of red fish. Ideal set: toast with whole grain bread with avocado and red fish + omelet. Protein will provide greater satiety, support muscle activity and provide ample energy. “

BREAKFAST RECIPES FROM MARINA SINKEVICH

Toast with red fish

 

Ingredients:

Whole grain bread
slices Red fish slices
Avocado
Tomato
Parsley
Lemon
Olive oil

Cooking method:

Fry the bread a little in a dry frying pan or in a toaster. Cut the avocado and tomato into cubes, drizzle with lemon juice and olive oil. Place on bread slices. Top with fish slices and garnish with parsley.

Lazy dumplings

Ingredients:

Cottage cheese 5% – 300 g
Chicken protein – 1 pc.
Semolina – 50 g

Cooking method:

Mix all ingredients. Form a “sausage” from the dough. Cut it into pieces and boil in salted water until tender. Serve with coconut cream.

Oat pancakes

Ingredients:

Oat flakes – 40-50 g
Protein – 1 pc.
Almond milk – 50-100 ml
Banana – 1 pc.
Coconut oil

Cooking method:

Combine cereal, protein, almond milk and banana in a blender. Heat the coconut oil in a skillet. Spoon the pancake-shaped dough into the pan. Fry until tender. Can be served with fruits and berries.

Create your breakfast so you don’t want to miss it 🙂

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