What to eat for breakfast: health tips Proper breakfast, or what you can and cannot eat on an empty stomach

Well, here's the latest news from Canadian scientists: men who often skip breakfast have a 27% higher chance of getting a heart attack or dying from coronary disease heart (CHD).

For the ladies...

And here is the news from Israeli doctors, which will be of more interest to women. If dinner and breakfast are interchanged, then you will lose weight twice as fast and more efficiently, even though you allow yourself something sweet for breakfast. fat women, sitting on a very rigid diet of 1400 kcal (it is difficult not to lose weight on it), were divided into two groups. In one, they ate 200 kcal for breakfast, 500 for lunch, and 700 for dinner. Agree, in life, many people eat this way. In the other group, breakfast and dinner were reversed: the foods that the first group ate in the morning were given here in the evening, and vice versa. At the same time, even a dessert was allowed for women - cookies, a small chocolate cake, etc. After 12 weeks with such a breakfast, women lost more than 8 kg, and in the other group - only 3.2 kg. Judging by the thinning of the waist, the difference was also more than 2 times. At the same time, women who had a hearty breakfast had lower levels of the hunger hormone ghrelin in their blood, and they did not suffer, dreaming of intercepting something.

By eggs?

A glass of juice, a mandatory breakfast for many, is much worse than the fruits themselves. It has a lot of "fast sugars". In the morning they are categorically not welcome - they sharply increase blood glucose, do not prevent hunger, and contribute to weight gain.

Good to drink for breakfast natural coffe, rather than soluble surrogates, or Black tea These drinks help you lose weight. Get out of the habit of cream and sugar in coffee - they will not bring benefits.

Myths about breakfast

Television and media mass media instill in us the stereotypes of breakfasts, which must certainly be in every home, and we begin to consider them true. But is it really so?

Proper breakfast for effective weight loss/ shutterstock.com

Let's talk about these myths in more detail:

• citrus juice for breakfast is actually not as healthy as people think. Due to fruit acids, it can irritate the stomach and cause discomfort, spoil tooth enamel and interfere with digestion. Juice should be drunk no earlier than an hour after breakfast.
• yogurt with special bacteria, which, in addition to nutrition, also supposedly improves immunity, in fact, is nothing more than an advertisement. Only yogurt with a shelf life of no more than 3-5 days and not from plastic jars can be useful. In widely advertised yogurts from real yogurts, there is only a name.
• muesli, according to their manufacturers, is also an excellent breakfast, but the method of obtaining muesli is far from the principles of proper nutrition: cereals lose part useful minerals and vitamins , and fruits in muesli are treated with gas for bright color. According to many studies, some muesli has more fat than fried potatoes.
• They say that it is bad to eat cheese for breakfast, they are fatty. But as we said above, a little fat in breakfast is only good, so a couple of pieces of cheese will give a serving of protein and fat for strength and vigor. Just do not eat spicy and salty cheese.
• there is also a myth that breakfast is not worth it eat bananas because they are high in calories. Site opinion: banana calories for breakfast are not dangerous, in addition, due to its structure, the banana envelops the digestive system and activates peristalsis. In addition, bananas give a sense of calm and relieve the manifestations of premenstrual syndrome.

What can you eat?

You can make your own breakfast menu according to your desire and possibilities, because it is not difficult to eat tasty and healthy.

Here are examples of breakfasts:

• oatmeal with raspberries, toast with cheese and butter, black coffee ,
• pita bread with chicken and tomato, a cocktail of berries with cereals and yogurt,
• cottage cheese casserole with apple, green tea,
• steam omelette with dill and feta, coffee with cinnamon,
• buckwheat with vegetables and meatballs, black tea with lemon.

There can be many options for breakfast, it depends on you what your morning diet and mood will be like for the whole day. Proper nutrition gives cheerfulness, not extra centimeters at the waist. Breakfast is not a meal that should be skipped.

What did you eat for breakfast today?

Alena PARETSKAYA

Most people are in a hurry to get ready for work or school in the morning, so they either have a sandwich with a cup of tea on the go, or do without breakfast at all. Sometimes the breakfast menu consists of leftovers from yesterday's dinner, warmed up in microwave oven, and for some, the day begins with scrambled eggs and sausage. Both the first and second option than good. Of course, most people understand that a full breakfast is a guarantee wellness and normal working capacity during the day, but still do not want to spend 10-15 minutes in the morning preparing and eating.

The list of products and dishes recommended for breakfast is quite large, and if you don’t want to stand at the stove in the morning, then you can choose from it those that do not require long cooking. Of course, we all know from childhood that the right breakfast is porridge, but there is often no time to cook it in the morning. But there are many other foods that can make a complete nutritious breakfast. Nutritionists agree that it is good to eat cereals, dairy products and fruits in the morning.

Quick breakfast

The most useful for the body is considered freshly squeezed. Orange juice, which contains a large amount of vitamins and minerals. AT European countries juice from this fruit is an integral part of breakfast. It does not matter if there are no oranges at hand, you can drink a glass of any other fruit or vegetable juice. All fruits and vegetables also contain a lot of useful substances. But it should be noted that drinking freshly squeezed juices on an empty stomach is not recommended due to the content in them a large number acids, which can irritate the stomach lining.

Whole grain or rye bread will provide our body with carbohydrates, fiber, B vitamins, minerals and other useful substances. Muesli and cereals can replace bread, and if you eat them for breakfast with milk, yogurt or kefir, then the feeling of hunger will not bother you until dinner. But it is better to exclude white bread and buns from the breakfast menu, since there is little benefit from them, and the body needs to spend a lot of energy to digest them.

It is very useful to add fresh fruits to breakfast (bananas, apples, pears, etc.), but, unfortunately, in winter time and in early spring they are of little use, so you can replace them with dried fruits. Dried apricots, prunes, dried pears, figs, raisins perfectly retain vitamins throughout the winter.

milk and dairy products, eaten for breakfast, will also perfectly satisfy hunger and give strength until dinner. It is better to choose yogurts enriched with live cultures of lactobacilli and prebiotics, which do not contain preservatives and artificial colors. Cheese, which contains a large amount of and, can also diversify a healthy breakfast.

Honey is a storehouse of vitamins and other useful substances. A couple of spoons of this most valuable product will help saturate the body useful trace elements, as well as increase resistance to stress and pathogenic factors.

Many are accustomed to drinking a cup of tea or coffee with breakfast. It is better to replace black tea with green or herbal tea, and it is better to brew coffee in a Turk. But you should not abuse strong coffee in order to cheer up (it is better to take cold and hot shower or recharge).

So it turns out that there is nothing wrong with having a sandwich with a cup of tea for breakfast. However, it should be remembered that this sandwich will be useful to the body if it is made from rye bread with cheese, and not from a piece of loaf and sausage.

Children's breakfast

Growing children's body requires a lot of energy throughout the day, so it is important that the child gets enough nutrients and vitamins in the morning. Every parent should carefully consider the breakfast of their children. Children's menu should include food rich in protein (milk, kefir, cottage cheese, sour cream), complex carbohydrates (cereals) and fiber (fruits and vegetables).

An ideal breakfast for a child is milk porridge, oatmeal, semolina, buckwheat and rice are very useful. You can add fresh or dried fruits and berries to the porridge. You can offer children cottage cheese, syrniki with sour cream or an omelet with vegetables for breakfast. As a drink, fresh fruit or vegetable juices, jelly or cocoa.

Sometimes parents do not have time to cook porridge or make cheesecakes. In this case, you can offer the child boiled egg, porridge fast food or cereal with milk. And as a second breakfast, you can give your child fruits (apple, banana) and drinking yogurt to take to school.

Breakfast for a man

It is known that men consume more calories than women, especially if a man is engaged in physical labor, so they need a hearty, nutritious breakfast. The menu must include protein food(meat, dairy products), products containing complex carbohydrates, bread, vegetables and fruits.

A quick option for a man's breakfast is scrambled eggs, which it is advisable to cook without sausage. Perfect option It's an omelet with vegetables and cheese. A very healthy breakfast for the stronger sex is oatmeal, which contains protein, vitamins and trace elements necessary for men's health.

For men engaged in manual labor, for breakfast, you can offer a casserole of pasta or potatoes with minced meat, vegetables and cheese, syrniki or pancakes with sour cream.

Breakfast for a woman

The fair sex is usually very careful about their appearance, figure and weight. To always look good beautiful colour faces and good mood, it is necessary to start the day with healthy breakfast.

An ideal breakfast for a woman is also oatmeal. You can cook it both in milk and in water, and berries, fresh or dried fruits will make the usual oatmeal even tastier and healthier. Hercules contains everything nutrients, necessary for women's health, not in vain for a long time oatmeal called "porridge of beauty."

Women over 30 need to take special care of their health. Nutritionists advise remembering barley porridge, which is a source of a huge amount of vitamins, macro- and microelements. This cereal contains calcium, iodine, phosphorus, vitamins A, D, E and group B, amino acids and many other substances that help slow down the aging process and strengthen the immune system. So, for example, the amino acid lysine, contained in barley in large quantities, is involved in the synthesis of collagen, which is necessary to maintain skin elasticity and youth.

In addition to cereals, breakfast for a woman should include dairy products, fruits, vegetables and juices. Coffee and black tea should be replaced with green tea. Its benefits cannot be overestimated, because green tea helps maintain the beauty and youthfulness of the skin, good digestion, helps , and is also a good remedy for the prevention of cancer.

Scientists have recognized such foods as avocado, kiwi and cheese as useful for women's health and beauty. That's why light salad with avocado, a rye bread sandwich with cheese and a cup of green tea can also make a healthy breakfast for the fair sex.

Breakfast is the most important part daily ration. The work of the body, which means well-being, mood and performance throughout the day, directly depends on what you “refuel” in the morning.

It is impossible to neglect breakfast, even if you are on the most severe diet. It "awakens" the body after a night's sleep, as a result of which metabolic processes cells are energized.

The right breakfast is especially important for those who are used to starting the morning with exercises or jogging. Preparing a delicious and healthy breakfast is easy. The main thing is the ability to properly balance the main nutrients: proteins, fats, carbohydrates.

We will give you 10 best products and breakfast options.

1. Whole grain cereals - wheat, millet, oatmeal, rice, etc. The benefits of hot porridge in the morning are undeniable. Kashi are high nutritional value they saturate the body vegetable proteins, slow carbohydrates. Porridge contains a large amount of B vitamins, potassium, iron, zinc.
To save cooking time, soak the cereal in cold water. Cooking time will be reduced from 1 hour to 15 minutes.

This product has appeared with us recently, but has already gained immense popularity among those who monitor their health and prefer light, quick breakfasts. Like cereals, muesli is digested slowly, gradually releasing energy and maintaining a stable glucose level for a long time. Muesli is rich in fiber, starch and vegetable protein.

Homemade muesli is easy to prepare: you just need to mix several types of cereal flakes, add seeds, nuts and dried fruits to taste and pour the finished muesli into a glass dish with an airtight lid. You can pre-fry flakes and seeds with honey. To prepare a healthy breakfast, it is enough to pour muesli into a cup, pour cold or warm milk(kefir, low-fat yogurt, fruit juice), add fresh fruit to taste, a couple of tablespoons of honey or jam.

3. Cottage cheese is one of the best foods for breakfast. Calcium and phosphorus are contained in it in ideal proportions for assimilation. Cottage cheese contains a large amount of protein and an essential amino acid - methionine, as well as substances that improve the absorption of vitamin B12. For full breakfast a portion of 100-150 grams is enough. If there are no problems with excess weight, choose cottage cheese with a fat content of 9% or more to improve the absorption of fat-soluble vitamins: A and E.

If desired, pieces of fresh fruits and berries, raisins, dried apricots, dried dates, nuts and honey. For those who love greens, we recommend trying cottage cheese mixed with finely chopped cilantro, parsley or dill and sprinkle with cheese on top.

4. Dairy and sour-milk products.

whole milk in pure form Not a very good breakfast option. Better try milkshakes, soups and dairy products. Dairy products are valuable, first of all, high content protein and calcium, and another important component- vitamin B2 (riboflavin), is actively involved in energy metabolism, turning fats and carbohydrates into useful energy.

Fermented milk products, in addition to huge reserves of calcium, phosphorus and vitamin D3, contain useful prebiotics - substances that improve digestion and maintain a healthy intestinal microflora. So that a sour-milk breakfast does not lead to a carbohydrate deficiency, it is recommended to consume sour-milk products with the addition of nuts, dried or fresh fruits.

5. Baking.

In many countries it is traditional to start the day with a hot home baking. Breakfast - best time, when it is safe for your figure to please yourself with delicious pastries, having eaten a couple of delicious pancakes with honey for breakfast, you don’t have to worry about weight gain - the calories you get will certainly burn out in a day.

Baking is a great source of "slow" carbohydrates. The feeling of satiety will be long, and the blood glucose level will be stable. The main thing is not to overdo it with a portion! Pancakes, pancakes, cottage cheese casseroles, cheesecakes, pancakes and oatmeal cookies, muffins - choose a recipe to your liking and do not forget to season the dough with fragrant vanilla, cinnamon or cloves.

6. Eggs - are considered high-calorie foods, and therefore the best time to eat them is in the morning. For those involved in sports, eggs are an indispensable source of protein and B vitamins. It is known that an egg contains an average of up to 7 grams of protein, so eating eggs for breakfast helps maintain and build muscle mass which is especially important in strength training.

Despite the absence of a large amount of fat in eggs, this product contains almost all fat-soluble vitamins: A, D, E, K.

For breakfast, eggs can be consumed in any form: baked, soft-boiled and hard-boiled, in the form of omelettes and scrambled eggs. The neutral taste of eggs allows you to combine them with any product: herbs, cheese, meat, mushrooms, beans, fresh vegetables and even cereals (as part of casseroles).

7. Boiled meat - in small quantities it is useful for everyone. Meat contains a large amount of iron, and it is the main raw material in the formation of hemoglobin, the most important protein that transports oxygen to organs and tissues. Eating meat for breakfast improves blood circulation. But they should not be abused, because meat is a heavy product. Opt for boiled chicken breast and lean beef to ensure you get the zinc, iron, and B vitamins you need.

Don't start your morning with fried meat, as well as its fatty varieties, for example, lamb.

8. Fruits and vegetables - it is useful to eat not only for breakfast, but throughout the day. They contain a large amount of fiber, which we need for well-coordinated work digestive system.

Fresh fruits and vegetables are classified as easily digestible carbohydrates. Indeed, they contain fructose, which breaks down rather quickly. However, surprisingly, many fresh vegetables and fruits are able to satisfy hunger well, charging the body enough energy.

The best fruits for breakfast are apples, figs and bananas. But breakfast should not consist only of fruits alone. It is advisable to supplement the meal with other products or use fruits as the main component in cocktails or smoothies.

Vegetables such as carrots, cucumbers, tomatoes can be eaten raw in salads. Potatoes, eggplant, zucchini, celery, broccoli, cauliflower and other vegetables are healthier baked or stewed.

9. Fish is a storehouse of protein, phosphorus and polyunsaturated fatty acids, vitamins A, E, group B. Include a small amount of red fish in your breakfast: salmon, pink salmon, trout or salmon in boiled or baked form. contained in it fatty acid Omega-3s improve performance nervous system, including the brain, which is very important if you have a stressful work day.
Another good breakfast option is fish salad dressed with lemon juice and olive oil.

10. Drinks

A full breakfast is unthinkable without liquid. To cheer up, we most often prefer strong tea or coffee. However, doctors have long warned: such a breakfast can adversely affect cardiovascular system besides, coffee is a stimulant short action, and after a couple of hours of vigor invariably comes a decline in activity. And if you do sports in the morning, coffee for breakfast is a taboo, otherwise you can’t avoid heart problems and high blood pressure.

Nutritionists advise starting the morning with a glass clean water. A good option breakfast drink - green or herbal tea(except soothing mint and lemon balm teas), milk shake, freshly squeezed fruit or vegetable juice.
Here we have listed the main healthy breakfasts for you, eat right and be healthy!

Gulhayo Rakhimova

Content:

Healthy breakfast rules

The morning meal is rightfully considered the most important, because it is it that energizes for the whole day. A tasty and healthy breakfast improves mood, increases efficiency and allows you to prepare for the upcoming day in a relaxed atmosphere. But what if you don't feel like eating in the morning? Simple Recommendations help you deal with this problem:

1. To replenish glycogen in the liver, you need to have breakfast within an hour after waking up. But you should not run straight from bed to the kitchen - the body needs time to wake up. To get the first feeling of hunger, it’s good to do exercises and take a cool shower.
2. After waking up, it is recommended to drink a glass of filtered water at room temperature, which will prepare the stomach for the first meal. To purified water, you can add half a glass of mineral water with a high content of magnesium, a useful anti-stress trace element.
3. Contrary to popular belief, breakfast should not be too heavy. Overeating makes you feel sleepy. It is better to transfer part of the first meal to lunch. If it is not possible to eat a second breakfast, you can replace it with nuts or dried fruits.
4. It must be remembered that a carbohydrate breakfast is good for people mental labor, and protein, first of all, is necessary for those who work physically.
5. You need to eat tasty and varied. Lack of appetite in the morning is not at all surprising if breakfast is the same every day.

Nutritionist Kovalkov about a healthy breakfast

Protein breakfast options

Protein foods better saturate and speed up the metabolism in the body. They are rich in calcium, vitamins and minerals. People who prefer this breakfast option are not prone to overeating during the day. In addition, protein is the main building material for muscles, hair and nails.

Omelet or scrambled eggs

Scientists have proven that the cholesterol contained in egg yolk, not dangerous at all. Its deposition is prevented by lecithin and choline - substances that are also part of this useful product. A dish prepared from 2-3 eggs is best combined with vegetables, for example, with tomatoes or bell pepper. Such a breakfast will enrich the body with protein for the whole morning.

Yogurt

It's no secret that it's good to eat yogurt for breakfast. Only without sugar, dyes, preservatives and other chemical additives. Due to the content of beneficial fungi and lactobacilli, this product normalizes the functioning of the intestines and allows you to stabilize the metabolism in the body. It is very easy to cook it at home: in a special yogurt maker, slow cooker or in a regular thermos. Any fillers can be added to natural yogurt: syrups, fresh fruits, nuts, cereals.

Cottage cheese

In order not to load the pancreas with too heavy food in the morning, it is better to use 5–9% fat cottage cheese. You should not give preference to a low-fat product, because for the normal absorption of calcium, the body needs the simultaneous consumption of fats. Those with a sweet tooth can treat themselves to cottage cheese with berries or fruits with the addition of a spoonful of honey or jam. Fans of salty food will love cottage cheese with sour cream and herbs. Cheesecakes or a healthy casserole will be an excellent breakfast.

Carbohydrate breakfast options

Carbohydrates are essential for active work brain. But not all of them are suitable for a healthy breakfast. Simple carbohydrates (cookies, white bread, cornflakes) are rapidly digested. Once in the blood, they are immediately converted into sugar. Insulin produced by the pancreas removes it, turning it into fat. At the same time, the blood sugar level drops, there is a feeling of hunger and fatigue. Complex carbohydrates take longer to digest, making them a great source of energy for the whole morning.

Porridge

First of all, cereals are complex carbohydrates. That is why it is good to eat porridge for breakfast several times a week. In this case, it is better to choose oatmeal, buckwheat, millet or barley. They contain great amount vitamins and minerals, as well as the necessary fiber. Whole grain cereals will provide energy for several hours, and coarse fibers will help work. gastrointestinal tract. It should be remembered that semolina and white rice are simple carbohydrates. Their consumption will cause drowsiness, and soon another bout of hunger. Porridge is recommended to be boiled in water or low fat milk. You can add pumpkin, dried fruits, nuts and honey to taste.

Muesli

This useful mixture will give a charge of vivacity for the whole day. Due to the content of a large amount of indigestible fiber, this breakfast is ideal for overweight people. The body will spend a lot of energy in an attempt to process coarse fibers, thereby burning calories. Store-bought muesli often contains a lot of sugar and artificial additives. Therefore, it is better to prepare such a mixture yourself. Healthy muesli must contain unprocessed oats, unroasted whole grains, nuts, and dried fruits. You can pour the resulting mixture with skim milk or yogurt.

Whole grain bread sandwiches

Few people know that it is healthy to eat sandwiches for breakfast. Just not from white bread with sausage and cheese. They contain simple carbohydrates, preservatives and bad cholesterol. Such a morning meal will only awaken your appetite, and after an hour or two you will want to eat even more. If there is very little time for breakfast, you can have a snack on whole grain bread sandwiches with pieces of boiled chicken breast or fish. Instead of butter, it is better to use low-fat cottage cheese with herbs, add fresh vegetables and lettuce. A healthy sandwich can be eaten as a second breakfast, taking it with you anywhere. By the way, grain bread is an excellent source of fiber and B vitamins, which are necessary for the beauty and health of hair.

Whole grain pancakes

When, if not in the morning, can you please yourself with high-calorie pancakes without harming your figure? You can not worry about weight gain - the calories received per day will burn. It is only more useful to cook them not from premium wheat flour, but from whole grains, for example, oatmeal or buckwheat. It is better to bake such pancakes in a non-stick pan without adding oil. They will be a great source complex carbohydrates and create a feeling of satiety for a long time.

A good mood, high efficiency and a feeling of cheerfulness for the whole day depend directly on the products consumed in the morning. Breakfast does not take long, and the health benefits will be enormous. Start your day right!