A nutritious breakfast allows you to start the day with vitality without arriving tired and hungry for the lunch break. Scientific research has shown that by not consuming this meal, you miss an important health appointment. This leads to greater difficulty in concentrating during the morning, also negatively affects the afternoon performance due to the excessive insulin surge and the important digestive effort.
In addition, drinking a glass of water a day before breakfast has a detox function and helps to achieve the right amount of water daily.
Whatever breakfast you choose, before or after having it, it is important to brush your teeth.
it is healthy. According to nutritionists, the first main daily meal should provide at least 15% of the daily calories (some even recommend 20%).
A nutritious breakfast varies depending on several factors such as weight, gender and food preferences. Overall, the choice of preferred foods should be geared towards foods that add essential nutrients, such as protein, fiber, vitamins and, of course, some healthy fats. Therefore, prefer low glycemic index carbohydrates such as wholemeal bread, together with lean proteins such as skim milk. Instead, avoid sugar-rich cereals, high-fat brioches, high-calorie biscuits or substitute bars. Even fruit juices, smoothies and sweetened industrial yogurts are not a healthy option.
Natural yogurt and Greek yogurt, on the other hand, have several positive properties.
To build muscle, it's best to eat protein at breakfast.
, eating meals is as important as what you eat. The best time to have breakfast is within two hours of getting up, which is the time it takes for the metabolism to reactivate. There are exceptions, which vary according to the activity carried out by the individual, which may vary the time to be dedicated to breakfast. For example, in case you are exercising in the morning, it is recommended to have a light meal such as a banana or avocado toast 20-30 minutes before the workout.
Breakfast: what to eat if you are short on time
Better to have a simple breakfast than to skip the meal altogether. The best way to eat healthy in the morning even when you don't have much time is to choose practical alternatives like whole grains with low-fat milk, oatmeal and nuts, hard-boiled eggs or chopped apple with a sprinkle of cinnamon. Plus, it's good. it is customary to always have so-called healthy takeaway foods such as fresh fruit, ricotta, yogurt and homemade muesli in the pantry.
For needs it is often brought to consume breakfast at the bar, reducing it to cappuccino and brioche. 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.
Arrange breakfast the night before
Plan your meal in advance: Prepare your meal the night before to save time in the morning. For example, soak oats overnight for quick morning porridge; make and refrigerate your yogurt parfait or your favorite smoothie before bed. Always keep a small amount of chopped fruit and vegetables to make a instant fruit salad, as well as preparing wholemeal plumcakes or muffins (gluten-free, lactose-free, low-fat), and consuming them over the next three days.
Three main meals: the ideal times for metabolism
What are the best times to observe for the three main meals, for our metabolism to function at its best?
The right time to eat breakfast is between 7 and 8 in the morning, because the metabolism is reactivated and what is introduced is burned quickly. Low glycemic index carbohydrates such as wholemeal bread are preferred, accompanied by lean proteins such as skim milk, and vitamins from fruit or juice.
The ideal time for lunch would be between 12 and 13. This is explained by the digestive phase: in the following three hours the hormones activate the metabolism and avoid adipose accumulation. For lunch, prefer carbohydrates such as pasta, potatoes or rice, accompanied by vegetables or legumes.
Do not dine too late is a rule to observe also to ensure a restful sleep. The ideal time is between 19 and 20. Prefer proteins, limiting carbohydrates to 50 grams of wholemeal or rye bread, and a portion of vegetables, even in the form of soup, minestrone or velvety.
Between 10 and 11 in the morning, and between 16 and 17 in the afternoon, a small snack should be eaten.
