Breakfasts are the first meals we eat when we start our day. Breakfasts comes from the Latin “dis-iunare” which means to break the fast. If we do not take time to eat in the morning, we will not be able to carry out all the activities that we have pending during the day because we have not contributed the necessary energy to our body.
Studies are constantly being carried out that show that breakfasts are related to children’s school performance during this stage, but breakfasts are not only essential during this time, some research has shown that during any moment of our lives, an excellent intake of food increases performance in different areas such as work, activities where we must make an effort or that require a lot of concentration, physical activities, among others.
On the other hand, it is easy to understand that, if we do not have an adequate intake of food in the morning, we could fall into hypoglycemia and this will affect our ability to concentrate, our memory and attention. For this reason, it is necessary to recharge with excellent breakfasts so that our days start in the best way.
It should also be noted that breakfasts are related to obesity because people who do not eat in the morning, at noon begin to consume salty or sweet foods that have too much energy density. The hunger that later appears is usually mitigated with pastries or any food that we find on the street and thanks to this, the diet becomes rich in fat, but poor in carbohydrates.
Another very important thing is that if we eliminate breakfasts, we will begin to create an imbalance in our meal schedules and here it is important to bear in mind that in overweight and obesity the distribution of food during the day plays a super important role. On the other hand, people who eat breakfast daily enjoy a quality diet because they eat foods rich in carbohydrates, vitamins and minerals.
What should we have for breakfast?
In case you did not know, breakfasts must necessarily contribute 25% of the total energy daily. For this reason, it is not correct to have a cup of milk or coffee without sitting down or in a hurry because the same effect will not be achieved compared to if we sit down for breakfast calmly and if we include cereals, dairy products and fruits to our diet.
If we talk about the main reasons why people do not have a good breakfast, one of them is lack of time, however, we must leave the excuses behind and what we can do is leave preparing breakfast the night before because instead of going out in a hurry out of bed the next day, we can do it slowly because we already have this important meal in advance. Another reason that this issue involves is the lack of hunger, but what you must understand is that breakfast is a habit and therefore you must educate it little by little.
Dairy products are one of the main sources of calcium and all the people who suppress breakfast do not recognize the benefits that this mineral provides for the growth and development of bones. If you were wondering what the difference is between skimmed and whole dairy, it only varies in the amount of fat, but not the amount of calcium. In addition, fresh cheese is also a good complement for breakfasts.
Cereals are also another excellent option for breakfast, including cookies, breakfast cereals or bread. All provide large amounts of fibers and minerals. Bread contains carbohydrates and is a food that does not make you fat, it is advisable to opt for cookies that are rich in fiber and low in fat.
Fruits could not be left out of these recommendations either. In general, due to our hectic life and lack of time, people choose to ingest different fruit juices, but it is best to eat the whole fruit because the juice loses fiber and some other substances in the fruit. fruit. If you choose juice anyway, choose natural juice and not commercial juice because it contains very high amounts of sugar.
The best ideas that you have to include in your breakfasts
Fruit salads are part of the perfect breakfasts. These are ideal to start your day with a lot of energy because they provide antioxidants, minerals and also help reduce cellulite. It is not necessary to buy the most exotic fruits, you can choose your favorites and accompany them with a glass of water or milk.
If you want to lose weight, fiber is an excellent recommendation for your breakfasts. This helps to improve the intestinal flora and to have a good digestion because you will have more frequent evacuations and your meals will be digested more quickly.
Yogurt with oatmeal
Yogurt with oatmeal can become one of your favorite breakfasts because it is the ideal supplement for any occasion. You can eat them separately or in smoothies.
Whole wheat bread with cheese and avocado
Within your breakfasts, you should never forget to include healthy fats such as avocado and skim cheese. Also, remember to opt for gluten-free bread to make your meal even healthier.
To acquire large amounts of energy and consume protein, eggs and spinach with a powerful source of vitamins and minerals that will provide many benefits to your diet.
Rye bread with tomato
Not all breakfasts should take you hours to prepare, there are some that are quick, healthy and nutritious such as two pieces of rye bread, tomato slices and a tablespoon of tofu. This will get you started on your day to the fullest.
For this, you will need to blend 50g of banana, 140g of chopped strawberries and 40g of oats. You add a glass of milk and blend until everything is perfectly integrated.
Another healthy breakfast option is peanut butter, this can be eaten with bread or cookies, but do not overindulge it because it can make you gain weight.
Some delicious cookies prepared with oatmeal and whole wheat flour could be included in your breakfast on Sundays. Do not forget to avoid the use of lard and to use healthy ingredients.