What to put in the cup? It is important not to make the mistake of accompanying the foods chosen for breakfast with a single coffee. Hydration is in fact essential in the first meal of the day and it is therefore advisable to add a cup of green or black tea, a hot herbal tea or a juice. citrus fruits (orange, grapefruit and lemon) which also provide vitamin C in significant quantities.
, fizzy and sugary drinks, with the aim of breaking hunger between meals. By skipping breakfast, a fundamental mistake is made that affects the sense of satiety, and the consequent hunger at lunch or dinner, when consequently one is more inclined to exceed in quantity and quality of food.
Morning meals must be balanced and nutritious, but often, due to haste or bad habits, breakfasts end up being rich in simple sugars and fats. It is the classic example of typical breakfasts based exclusively on rusks and jam, croissant and cappuccino or tea with biscuits.
A breakfast mainly based on sugars generates a sudden rise in blood sugar, a problematic insulin response, then a rapid passage of glucose from the blood to the tissues which results in transient hypoglycemia, a stimulus which, combined with rapid gastric emptying, is collected by the hypothalamic center and contributes to the generation of hunger.
Better to start the day with a sweet or savory breakfast? The important thing is that there are proteins. What emerges from numerous scientific studies is that a breakfast with a good protein component, not necessarily salty, satisfies more and for longer, improves the glycemic trend and insulin secretion. The latter, if present in excess, hinders the loss of excess weight.
Whatever breakfast you choose, before or after having it, it is important to brush your teeth.
mid-morningMistakes to avoid in the salty breakfast
The savory breakfast has less sugar, but it is essential not to exceed the fats contained, for example, in eggs, cheeses or cured meats. To be balanced, the morning meal should be based on these foods, no more than twice a week.
When choosing a salty breakfast it is necessary not to overdo it even with proteins in subsequent meals in order not to overload the liver and kidneys too much.
Salty breakfast example
A salty, balanced and nutritious breakfast can consist of:
- Two slices of wholemeal or rye or multi grain bread
- Sliced (bresaola, raw ham, turkey) or low-fat cheese (ricotta, low-fat spreadable cheese)
- Coffee or green or black tea
- A juice or fruit
Sweet breakfast example
The sweet breakfast must not be composed only of simple sugars, therefore, but also a certain amount of fats, proteins and complex carbohydrates. Thus, a banana and a few almonds can be the ideal breakfast for those in a hurry, while those who have a little more time can consume:
- a couple of slices of wholemeal bread
- partially skimmed milk with wholemeal muesli
- two teaspoons of fruit jam (choose it with at least 70% fruit)
- a juice or fruit
And what about breakfast at the bar? Brioche and cappuccino, however comfortable and quick they may be, are not a balanced combination. In fact, this breakfast lacks fresh food and is low in proteins, minerals and vitamins; moreover, the content of calories and fats is often high due to the fillings of the brioche.
, sportsmen and those suffering from diseases related to intestinal absorption, diabetes, etc.) it is advisable to choose a protein-type breakfast. Milk and yogurt in the morning, both natural and Greek yogurt, for example, represent an excellent source of protein, riboflavin (vitamin B2), calcium and (in yogurt) probiotics; moreover, as regards the yogurt, being conveniently distributed in portions of 125 and 150g, it can be easily consumed even outside the home.
Foods rich in protein are different, but those most suitable for breakfast are:
- egg
- canned tuna
- White meat
- sliced: bresaola, lean turkey, defatted ham
- milk and derivatives (therefore yogurt, ricotta, cheese, etc.)
