It is scientifically proven that those who skip this important health appointment have greater difficulty concentrating during the morning. Not only that, the subsequent binge at lunch also negatively affects the afternoon performance due to the excessive insulin surge and the great digestive effort.
A nutritious breakfast helps to awaken and accelerate the body metabolism, giving that boost of energy necessary to face the day in the right spirit.
If you are in a hurry in the morning and don't have time to make or prepare a healthy breakfast, try preparing what you need the night before or having something to eat on your way to work.
, yogurt, biscuits, fresh fruit and jam are the basic ingredients of breakfast.
Brioches and cornflakes
Another food that has earned an ever greater place on Italian breakfast tables is brioche. Unfortunately, it is not exactly a healthy food due to the use of hydrogenated vegetable fats, animal fats (eg butter) and considerable amounts of sugar. The low satiating power and high caloric content make it completely unsuitable for those who follow a weight loss diet.
This aspect has certainly not gone unnoticed and the food industry, particularly attentive to the needs of the consumer and to their wallet, has advertised and introduced cornflakes (or corn-flakes, if you prefer) on the Italian market. particularly welcome has been well thought out to add high-calorie ingredients such as sugar to make them more palatable.
The result is that today many Italians, unaware that sweets disguised as cereals are hiding in their cup, have breakfast with cornflakes hoping to stay in line and regularize their intestinal functions.
You must therefore pay close attention to the type of corn flakes you buy, for example, those with a lot of cocoa and a lot of sugar are best left on the shelf. Here are some features to focus on:
- The caloric content must be less than 400 Kcal per 100 grams (preferably <350 kcal);
- The presence of fiber should exceed 15 grams per 100 grams;
- The ingredients must not include indications such as: "hydrogenated vegetable fats" and / or "tropical oils" and / or the initials E followed by a number indicating the use of food additives.
Rusks
Rusks have a higher caloric content than bread (on average 100-150 kcal more per hundred grams) due to the higher lipid content necessary to facilitate roasting. Precisely the quality and origin of the fats involved in the processing must be carefully evaluated before purchase. Also in this case, if among the ingredients there are written such as: "margarine" "hydrogenated vegetable fats" "rapeseed oil" "tropical oils" better move towards another product. The absence of preservatives, the addition of iron and vitamins and the use of wholemeal flours are factors that increase its quality.
To learn more, also read the following articles dedicated to rusks:
- Rusks: Nutritional Properties, Role in Diet and Use in the Kitchen
- Wholemeal Rusks
- Sweet Rusks
Biscuits and snacks
The biscuits are good, indeed very good, but high in calories and not very filling. Try to weigh them, you will find that a few are enough to reach 500 calories. The same goes for snacks. To deepen this last point, read also: Snacks: Are they bad? Which ones to choose? Role in the Balanced Diet.
daily by clicking on the following link: Daily calorie needs calculator. , fiber and helps restore carbohydrates. It does not tire the digestive system and stimulates the body's detoxification process which reaches its highest levels during the night.
Fruit juice can also be consumed for breakfast. It is thirst-quenching, rich in antioxidants and minerals and is an excellent choice for breakfast. But be careful not to confuse it with sugary drinks low in fruit and rich in dyes, preservatives, sugar and derivatives. Search the supermarket shelves well and you will likely find 100% sugar-free juices.
Bread and jam
Wholemeal bread with jam is high in fiber. Combine the simple sugars in jam with starches. A winning mix that will provide a steady release of energy throughout the morning.
Dried fruit
Dried fruit contains proteins and essential fatty acids, it is very useful for balancing breakfast in the breakdown of macronutrients and for keeping cholesterol under control.
Milk and yogurt
Semi-skimmed milk and yogurt provide calcium, protein, lactic ferments and the right amount of fat.
Dark chocolate
Dark chocolate is only for those with a sweet tooth who deserve it (that is, for those who follow a regular program of physical activity) and for those who have no particular problems. Consuming 50 grams of extra dark chocolate provides iron, phosphorus, potassium, methylxanthines and a good dose of antioxidants without overdoing the calories. Remember that the morning is the best time to have sweets, the evening the worst, but don't overdo it!
of orange.
If the bar offers the possibility, choose a fruit by combining it with some dried fruit (a couple of walnuts or 4-5 almonds).
in the official gastronomic clinic of MypersonaltrainerTv. What do you say? Too Many Calories? Don't worry, you can also follow the Video Recipe on Light Brioches with Whole Wheat Flour! Brioches
Problems with playing the video? Reload the video from youtube.
- Go to the Video Page
- Go to the Video Recipes Section
- Watch the video on youtube
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