How it works?
Balance is achieved by balancing carbohydrates, proteins and fats. However, not all carbohydrates are equally useful as fats. We will dwell on these two components in more detail later. What do carbohydrates give? During digestion, carbohydrates are broken down into the simplest elements: glucose, which gives energy to the brain, and water. But how long you feel full depends on the type of carbohydrates you eat for breakfast. There are two types of carbohydrates: simple and complex. Simple carbohydrates are also called "fast", and complex - "slow". Complex carbohydrates include starch and fiber. And the fast ones are sweets of any format. The only exception is fruits. They contain fructose, but they are high in fiber. Fructose is a fast carbohydrate, but fiber delays the digestion of fruits, but not too long. Therefore, fruits, like all sweets, are fast carbohydrates.
So, in order to make it through to lunchtime, preference should be given to slow or complex carbohydrates that are high in fiber. These are all kinds of cereals, that is, cereals from them, grain bread and crispbread, muesli and granola. It is ideal not to cook porridge, but to pour boiling water over in the evening. By the morning you will have porridge ready, which you just have to fill with milk or yogurt, add berries or pieces of fruit or dried fruits and a quick healthy breakfast is ready!
The fact is that during cooking, fiber and vitamins are destroyed. Therefore, no matter how you feel about raw foodists, in some ways they are right!
Fats are even more complicated than carbohydrates. There are saturated and unsaturated fats. Saturated - animal fats and so-called "tropical fats" - palm and coconut. Saturated fat raises cholesterol levels, which can cause plaque to form in blood vessels. They are not included in the list of healthy foods, but they should not be completely excluded from the diet. Saturated fat should make up 7 to 10% of your total daily calories.
Unsaturated fats are vegetable oils: olive, sunflower, linseed, hemp (in vain you giggle, this is a very healthy oil), with metabolism, they interact with free radicals and perkins compounds, which, according to many doctors, can provoke crayfish. Therefore, all unsaturated fats are good for your health and will make a healthy breakfast delicious! Proteins are divided by their origin into animal and vegetable. Animals, as we know, are very well absorbed by the body, but since we use proteins not in the laboratory, but in the kitchen, then foods rich in animal protein, such as meat, fish or poultry, in addition to the protein itself, also contain fats. Animal fats are saturated fats that need to be kept in check so that they do not exceed 7-10% of the total daily calories. There are saturated and unsaturated fats. Saturated - animal fats and so-called "tropical fats" - palm and coconut. Saturated fat raises cholesterol levels, which can cause plaque to form in blood vessels. They are not included in the list of healthy foods, but they should not be completely excluded from the diet. Saturated fat should make up 7 to 10% of your total daily calories
Unsaturated fats are vegetable oils: olive, sunflower, linseed, hemp (in vain you giggle, this is a very healthy oil), with metabolism, they interact with free radicals and perkins compounds, which, according to many doctors, can provoke crayfish. Therefore, all unsaturated fats are good for your health and will make a healthy breakfast delicious!
Proteins are divided by their origin into animal and vegetable. Animals, as we know, are very well absorbed by the body, but since we use proteins not in the laboratory, but in the kitchen, then foods rich in animal protein, such as meat, fish or poultry, in addition to the protein itself, also contain fats. Animal fats are saturated fats that need to be kept in check so that they do not exceed 7-10% of the total daily calories.
In general, you understand that breakfast is necessary, even if you are on a strict diet. Breakfast is the gas pedal for metabolism. The body will not save every calorie by storing it in fat depots if the breaks between meals do not exceed 4 hours. And since a healthy sleep should last 8 hours at night, our body has already spent some of its reserves in order to hold out until the morning!
Healthy breakfast menu for every day
Healthy breakfasts are divided into two types:
- carbohydrate
- proteinaceous.
Carbohydrates give the body energy and satiety for a long time
But protein fit into diets where carbohydrate intake is reduced.
Carbohydrate breakfasts
Carbohydrate breakfasts are a variety of cereals. Yes, yes, yes, like in childhood. They can be complemented to taste with dried fruit or fresh fruit. But not only!
Fruit salad with kefir or yogurt
Grenny Smith apple
Pear / peach / any juicy and soft fruit
Kefir 1% or natural yogurt
Cut the fruit into cubes about 1cm side and fold into a bowl.
Pour in kefir or yogurt.
Mix.
Breakfast is ready in 5 minutes. An apple will give you the right amount of fiber, iron and vitamin C, a pear - sweetness. Kefir or yogurt will make the stomach work.
You can complement this breakfast with nuts, seeds or dried fruits. Nuts contain a lot of unsaturated fats, they saturate well, since they are difficult to digest, and dried fruits are a storehouse of minerals: potassium, magnesium, zinc.
Granola
Oat flakes 500g
Nuts 150g
Dried fruits 150g
Honey 3 tablespoons
Vegetable oil 100 ml
Chop nuts, chop dried fruits
Mix the cereal with the nut-fruit mixture
Mix honey with oil (it is better to take extra virgin olive, it has more benefits)
Combine all ingredients and place on a lined baking sheet.
Put in an oven preheated to 160 degrees for 30-40 minutes.
Stir the granola 3-4 times during baking.
You can prepare granola in the evening, cut into pieces and put in a container that you store in the refrigerator. In the morning, you will have to fill up with yogurt and a healthy breakfast on your table!
Pudding
Rice 200-300 g
Milk or condensed milk (then sugar free)
Sugar (brown is best) 3 tablespoons
Eggs 2-3 pieces (depending on size)
Raisins 50 g
Vanilla sugar or vanillin
Butter (we don't need saturated fats, so we can safely replace it with odorless vegetable oil)
Bread crumbs (can be substituted with baking paper, as in the granola recipe).
Rinse the rice and put in a large saucepan, add water and cook until half cooked.
Pour milk over the rice and continue cooking, adding raisins and sugar for 20 minutes.
Then transfer the rice mass into molds and place them on a baking sheet filled with water. The water should reach the middle of the molds.
Put a baking sheet in an oven preheated to 150 degrees. And bake in a water bath for half an hour.
The pudding is ready! The same pudding can be made with oatmeal, only the cooking time will be reduced in this case.
Healthy protein breakfasts
Proteins are the strength of muscles, ordinary people are used to thinking. In fact, proteins are the building blocks of all parts of the body. From the smallest, cell membranes and the signaling system of cells, to the bones of the skeleton, muscles, nails and hair. Proteins are structurally a chain of amino acids. Some of them the body is able to synthesize itself, while others, called "irreplaceable" - is not. A sufficient intake of essential amino acids from food is achieved through a balanced and varied diet.
Healthy protein breakfast options.
Protein omelet
Eggs 5 pieces (only whites are needed, so figure out in advance how to use the yolks)
Milk 0.5% 200 ml
Salt 5 g
Vegetable oil 2 ml
Greens to taste.
Separate the whites from the yolks.
Whisk the whites until bubbly.
Pour the milk in a stream while whisking.
Add salt and sugar, whisking whites.
Pour the egg and milk mass into a greased form (can be divided into portioned forms at once).
Place the molds in an oven preheated to 200 degrees for 10 minutes. Sprinkle with chopped herbs.
Chickpea omelet with pepper
Chickpeas are the most proteinaceous legumes on the planet. Its protein level is even higher than in soybeans, which have become traditional as a meat substitute. And if the beans of the chickpeas, as chickpeas are called in Russia, cook for a long time, you cannot do without preliminary soaking, then the omelet it is prepared not from whole beans, but from internal flour, which makes life much easier for those who want to get all the benefits of protein along with useful breakfast!
Chickpea flour 3-4 tablespoons
Milk 50 ml
Bulgarian pepper 1 piece
Tomato 1 pc (choose fleshy fruits)
Salt, pepper, garlic to taste
Baking powder
Mix chickpea flour with milk.
Cut pepper and tomato into small cubes
Combine all ingredients in a skillet.
First, fry on one side, cover with a lid, reducing the heat.
Turn the omelet over and continue frying on the other side.
Tofu and avocado pate on crackers
This is not the traditional liver pate we are used to, this is a pate, which in terms of protein content will give odds to all the dishes we are familiar with, so get used to its delicate taste!
Ripe avocado (the fruit should not be "wooden")
Soft curd tofu 150 g
Olive oil (remember that it is better to take "first pressing" or extra virgin) 1 tablespoon
Soy sauce (take in a glass bottle - why, we will explain in the following materials) 1 tbsp.
Lemon juice 1 tbsp.
Grind all ingredients in a blender.
Serve with crispbread.
Exactly what is needed! Recently I thought about my health and realized that everything is in my hands. Thank you for sharing a lot of important and useful information. By the way, I have already tried to make a pate, it turned out amazing. I advise everyone!!!