Breakfast is the most important food intake during the whole day, even if you’re trying to lose weight or to limit yourself in meal. But it doesn’t mean that it should be full of the simple carbohydrates. So, a sandwich or a piece of cake, eaten on an empty stomach, could become a very bad idea. In this case the organism will be subjected to sudden changes in blood sugar levels; this leads to unexpected fatigue, but we don’t need it at all! Breakfast should be light and quite nutritious at the same time, because we need to get the proper amount of energy which could last until the end of the day.
Try to start your day with a glass of juice and you will definitely like it! It would be a correct replacement for the morning coffee, even though we all love to feel its delicious flavor barely getting out of bed. This tasty tradition can lead to gastritis and bad complexion. But the glass of water or juice will start the process of digestion and will give you cheerfulness. Most people prefer orange juice and the most popular reason is that it is rich in vitamins and trace elements, it is quickly absorbed and promotes the absorption of the other products. In addition, orange juice contributes to raising immunity, fights fatigue and strengthens the blood vessels; and juice from red orange combats obesity. But we shouldn’t overestimate its useful qualities and limit consumption to three to six small cups (150-200 ml) per week. Tomato juice contains a lot of citric, oxalic and malic acid, and it also has many trace elements. Tomatoes protect your skin from ultraviolet rays, eliminate the feeling of hunger and decrease the risk of osteoporosis. But only the juice of raw tomatoes is useful, it is a good antioxidant; and after all it contains lycopene, which is a powerful means against cancer. Grape juice is indispensable for those who suffer from heart diseases. Plum juice outputs the excess water and salt from the body and is useful in diseases of the stomach. So, there is a huge choice to diversify your drinks.
Our next point will be milk products. Cheese like no one other dairy product contains protein and calcium. Сottage cheese is the best idea for a breakfast especially when there is no time for cooking. It normalizes microflora of intestines and improves immunity. Сottage cheese can be mixed with honey, fruits, berries or greens and cucumber. Yogurts are also very useful in the morning. They contain lactic acid bacteria, protein and B vitamins. But try to choose ones with a minimum of preserving additives.
And finally… porridge! It’s a perfect breakfast and is useful for everyone. Buckwheat and oatmeal are the most useful, which contribute to the improvement of digestion and metabolism; the complex carbohydrates provide the blood glucose concentration and fill us with energy. Buckwheat contains eighteen essential amino acids including iron, calcium, phosphorus and vitamins B1, B2, B9. Buckwheat is a dietary product which improves endurance and the body’s resistance to many diseases.
Oatmeal contains iron, magnesium, phosphorus, selenium, zinc, manganese and thiamine, while it is a light and balanced breakfast. It decreases the risk of cardiovascular diseases. Moreover, oatmeal controls appetite and provides a feeling of satiety for a long time, so it suits for those who want to lose weight. It can be mixed with dried fruits, berries; filled with milk or juice.
So use your imagination and combine different products. It is quite possible to eat delicious healthy food and not to spoil the shape!