Nutritionists aren't tired to repeat that the breakfast is the main meal of day. It has to be not only nourishing and tasty, but also balanced. It is considered that the ideal breakfast has to include about 50% of carbohydrates (mainly slow), 30-35% of fats and to 15% of proteins. In a couple of hours after the first breakfast it is possible to have a bite fresh fruit. And what breakfasts will be useful to losing weight?
8 facts about the correct breakfast
1. Caloric content of the first meal has to be 400-600 kilocalories or about 25-30% of standard daily rate.
2. The most useful products since morning are cereals (porridges, whole-grain bread) and protein products (eggs, cottage cheese).
3. The fruit juice can also be used for breakfast, but not daily. The best combinations - porridge and apple juice, omelet and tomato juice, a cottage cheese dish and orange juice.
4. It is one breakfast more preferable than some egg in a boiled look or in the form of omelet with vegetables. Fried eggs with sausage - the wrong breakfast, in this dish are too much fats.
5. The most useful porridges for breakfast are oat, buckwheat and millet. It is possible to add a few nuts or dried fruits to them.
6. Sandwiches can also be eaten for breakfast, but only if to replace white long loaf with whole-grain bread, and sausage - with cheese of low fat content and fresh tomatoes.
7. Ready krispies and flakes from boxes contain too many fast carbohydrates which can't обеспечть to an organism long feeling of saturation.
8. In 15-20 minutes prior to a breakfast, on an empty stomach, it is recommended to drink a glass of water - it is useful for digestion.
Recipes of useful breakfasts
Fried eggs in paprika
Ingredients:
- 2 eggs;
- 1 large bolgasky pepper;
- salt;
- vegetable oil;
- fresh greens.
Preparation:
1. Wash, cut off pepper from it 2 thin rings in the widest part. They have to be equal evenly to be fried thoroughly.
2. Lay out rings on the oiled frying pan and to fry slightly from two parties. To hammer into each ring on egg, to salt, close a cover and to fry until ready on small fire.
3. Wash and cut greens. Strew from above on ready fried eggs. To fried eggs it is possible to give toasts.
Cottage cheese apple pie
Ingredients:
- 800 g of low-fat cottage cheese;
- 100 g of a natural yoghourt;
- 2 eggs;
- 2 apples;
- 1 tablespoon of corn starch;
- 1 tablespoon of ground oat bran;
- sugar to taste;
- vanilla extract.
Preparation:
1. Mix all components except apples, shake up the mixer to uniformity. Lay out in a form for roasting.
2. Wash up, clean, cut apples with small pieces and lay out over curds. To powder a little with sugar.
3. Bake in an oven within an hour at 180 OS. Ready casserole can be strewed with almond leaflets.
Millet cereal with pumpkin and raisin
Ingredients:
- 200 g of millet;
- 300 g of pulp of pumpkin;
- 1 l of milk;
- 50 g of raisin or dried apricots;
- sugar to taste;
- desi piece;
- salt pinch.
Preparation:
1. It is large to rub or cut pumpkin with a cube. Wash out millet. Grease the multicooker with an oil piece. Put millet, pumpkin, the washed-out raisin, sugar and salt in a bowl.
2. Fill in with cold milk. Set the Milk Porridge mode for 40 minutes. After the end of cooking to leave porridge in the mode ""Heating"" for 10 minutes.
- Council: just the same porridge can be made also on a plate.