The breakfast - the first meal - has to be питательнм and full to saturate an organism with useful substances and to load it with energy for all day.
It is possible to call a breakfast without exaggeration most important meal for all day. Depends on it, how exactly it will pass, will also help to avoid problems with overeating in the evening or feeling of hunger till a lunch.
Morning meal has to be nutritive, but not heavy as the organism can't cope with its digestion in it time of day that can affect work and the general condition of digestive tract. Therefore the breakfast should be made proteinaceous and carbohydrate, and in the second half of day the meals have to be proteinaceous and vegetable. Carbohydrates in this case serve as the main suppliers of energy, and proteins feed cages, muscles and sheaves, perform transport function and regulate exchange processes. Thanks to a full-fledged breakfast the sense of fulness will allow to avoid voracious appetite during a dinner.
For a breakfast you shouldn't choose fast carbohydrates, sausages, sandwiches from white or white bread, tinned, fat, hot, sour or smoked dishes. It not only won't prolong sense of fulness and won't provide enough energy, but also is harmful to a stomach. A citrus, sweeties and pastries and also not demanding cookings of porridge should be excluded from a morning diet.
Also it is recommended to replace coffee with a cup of a green tea. If the need for the invigorating drink is very strong, then it can be drunk in several hours after breakfast with addition of milk or cream.
For convenience it is better to make during week-end the menu for a week and to stock up with necessary products (if they not perishable). It will allow to spend less time for preparation and preparation and also will save from daily tortures on the fact that exactly to prepare next time.
Preference should be given to useful types of a breakfast. It will allow not only to improve work of digestive tract, but also to lose excess weight or to hold a body in shape. For sweet teeth a breakfast – the only meal when the small portion of chocolate or cake is allowed, but isn't more often than 3 times a week. Thanks to it it is possible to avoid failures, and calories from eaten will be spent during the day.
Products of which the nutritious and healthy breakfast, the following has to consist: whole-grain bread (2 toasts), porridges, eggs, cottage cheese (no more than 5% of fat content), cheesecakes or cottage cheese casserole, kefir, milk, fruit salads, cheese (no more than 40 гр), nuts, oil (no more than 10 гр), yogurt, muesli (without sugar), honey.
It is possible to combine and train them differently. For example, to cook hard boiled eggs or soft-boiled, plows omelets or egg. Use cottage cheese with honey and fruit or to cook different dishes.
The breakfast for the athletes and people leading a healthy lifestyle differs in the increased caloric content as it is required by it to energy much more. Except fermented milk products, porridges and eggs, athletes need to include in morning meal vegetables, meat and fish, nuts, beans and seafood. It will allow not only to receive amount of energy, necessary for classes, but also to recover muscles after big loadings.