All nutritionists and experts in healthy nutrition speak about importance, need and advantage of a breakfast for a long time. These statements are proved by numerous researches and are based that morning reception food is very necessary to an organism for replenishment of energy and normal functioning of all systems.
What has to be a breakfast?
What needs to be eaten for breakfast that it brought the maximum benefit to our organism – a question important. It is known that all diet of our food consists of carbohydrates, fats and proteins, each of these components plays the role in work of internals. In principle are not useful, as to a breakfast, and in general to food, digestible carbohydrates. Various sweets belong to category of products which contain them in a large number - including desserts, fancy bread, jam, candies, chocolate, sweet fruit and dried fruits. The use of these products brings to increase in sugar into blood and to powerful production of insulin which is the main reason of adjournment of fat if it is not enough for glucose neutralization.
It is important to remember that at weight loss one breakfast better there are no these products. If it is absolutely impossible to live without sweet, then it will be better let a component of the second breakfast or having a snack between the main meals. Complex carbohydrates to which almost all types of grain, belong much more usefully and more important, they feed our brain and improve a metabolism. If for breakfast there are muesli, oat or buckwheat cereal, then it just and is one types of a useful morning diet with advantage of complex carbohydrates.
Important element in food in general, and in particular, in a breakfast, cellulose, or food fibers is considered. This component of products is not digested and is not acquired by our organism, but plays the leading role in normalization of exchange processes due to recovery of balance of microflora. At weight loss the use of cellulose has to make not less than 30 g a day.
If as a part of a breakfast there are such products as carrots, cabbage, wheat bran (bread with bran), sheet vegetables, fresh fruit, nuts, then it will provide a half of day norm of cellulose and will stimulate digestion.
The proteinaceous breakfast is a category of dishes in which content proteins prevail. All types of meat, dairy and fermented milk products, eggs, fish, nuts, all fruits of bean cultures belong to proteinaceous products. By drawing up the menu of breakfasts it is necessary to alternate carbohydrate and proteinaceous breakfasts.
Fats are also necessary for our organism therefore quality creamy, olive, sunflower, corn or any other oil in a diet of a breakfast has to be present at a small amount. Oils provide fabrics with saturated, monounsaturated and polyunsaturated fats, an omega-3 and an omega-6.
Breakfast for the man
Men have a metabolism more active, and physical activities are more considerable. The useful breakfast for the man has to contain more proteins with addition of complex carbohydrates and food fibers.
Cottage cheese casseroles, salads and omelets with vegetables and chicken meat are most popular and useful for breakfast of a dish from eggs, sandwiches with different types and ham. Such breakfast provides with energy and food muscle tissues, for a long time sates and gives to the man a good stock of energy.
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