Nutritionists constantly stress the importance of breakfast. Thus, It is often heard that you have to eat breakfast like a kingLunch like a prince and dinner like a pauper.
A good breakfast is not only a source of nutrients for the body when the day begins, it is also an important factor to avoid, for example, conditions such as irritable bowel syndrome or other types of pathologies.
The relevance of this food has been supported over the years in various scientific studies. In addition to the fact that, if it is healthy, it recharges the body, provides energy to the body and can even benefit the general state of health, so they suggest not skipping this important meal.
One of them, published in The FASEB Journal in 2012 found that a high-protein breakfast improves appetite control as well as satiety, and reduces the consumption of unhealthy snacks and packaged foods.
Also, specialists noted that those adults who report regularly eating a healthy breakfast are more likely to take in more vitamins and mineralsmanage your weight, keep track of your blood glucose levels, and perform better at work.
Likewise, the specialized portal Vogue listed some breakfasts that are considered healthy and that also help maintain a stable weightso they help those who want to lose weight:
Blueberry Banana Pancakes
Process:
1. In a blender put 120 grams of oatmeal, four eggs, 50 milliliters of non-dairy milk, 125 grams of blueberries, two bananas and honey (optional).
2. Process until a homogeneous mixture becomes.
3. This amount is enough for two glasses, so can be reserved or shared.
Omelette
Process:
1. Beat two eggs with their whites.
2. Put them in a non-stick pan so that the tortilla is not damaged.
3. Flip the tortilla from side to side so that it is well cooked.
4. Accompany with wholemeal bread and a portion of fruit.
Fruit smoothie with vegetable protein and almond milk
Process:
1. Put half a banana in the blender along with 10 blueberries, six strawberries, a tablespoon of vegetable protein and 200 milliliters of almond milk.
2. If desired, it is possible to add two tablespoons of honey to sweeten it a little.
3. Process, serve and consume.
whole wheat toast
It can be bought in the store of preference, the important thing is to know what to accompany it with. In this case, Vogue recommends spreading it with a little olive oil and putting two slices of lean meat, such as turkey.
It is possible to complement it with a portion of fruit. In this way, breakfast will be complete and satiating.
In addition to the above, the UnCOMO magazine, published through the Mundodeportivo portal, explained that it is important that breakfast be abundant, because the smaller it is, the body will not be satiated and it will be more likely that snacks will be eaten the rest of the day. less healthy to try to fill up.
Tim Spector, professor of genetics at Imperial College (London) and quoted by the same medium, advises eat breakfast at 11:00 am, to achieve a 14-hour fast. According to Spector, this is justified in that most people usually have dinner around 9:00 p.m.
It should be noted that, before changing eating routines, a specialist should be consulted to avoid aggravating pre-existing conditions.