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We are what we eat. This famous proverb is especially relevant for breakfast, which sets our food rhythm for the whole day. Therefore, it is very important that it is not only tasty and satisfying, but also useful and balanced. It is not difficult to prepare a healthy breakfast, and it will not take so long as it may seem at first glance. The main thing is to know the basic rules of a healthy breakfast.

According to doctors, breakfast should be no later than 10 am, while you should use half the daily calorie rate. It is believed that the eaten for breakfast is completely burned during the day, which means that it is not postponed by the body for future use. Adhering to the rules of a healthy breakfast, you will always be in great shape and a wonderful mood, and stomach diseases will never bother you.

Many complain that in the morning they can not force themselves to eat, limited only to a cup of strong coffee. Say, the body has not yet woken up and rape it with food there is no need. This is a misconception. Firstly, the absence of hunger in the morning often indicates that in the evening you had a dense supper, or even snacked something for a dream to come. Naturally, in the morning the organism still digests your evening diet and does not want to add work to itself. Secondly, if you do not feel hungry, this does not mean that your body does not need useful substances, proteins and carbohydrates, in order to have the necessary energy reserve for the whole day. This means that a healthy breakfast should not be rich in fats, but with proteins and carbohydrates, and carbohydrates should be “slow”.

Based on all the above, you can derive the basic rules of a healthy breakfast.
Your breakfast menu should include cereals, fruits and dairy products. The latter is a valuable source of useful minerals and animal proteins, so necessary for the body. Fruits will supply the body with vitamins, and cereals will replenish the energy reserves.
Useful are only those dairy products that have not been defeated. They should have a low fat content, not a complete absence of fat. Otherwise, the food will be extremely poorly absorbed by the body.

You do not need to eat too much. The excessively hearty breakfast can do almost more harm than its complete absence. By lunchtime you will want to eat even more, and then there will be no more rules for healthy eating. This is because the excess amount of carbohydrates that have got into the body, causes the release of insulin into the blood. He, in turn, eats sugar, transforming it into fat. As a result, the body begins to need even more carbohydrates, and we want to eat even more.

Food and healthy breakfast

The most suitable products for breakfast are bread from wholemeal flour, buckwheat, oatmeal, dry breakfast without sugar. True, this does not mean that you should give up a beloved and traditional buttered sandwich. It’s just not as useful as we would like. Much better properties in this regard have eggs, cottage cheese, cheese, sour-milk products. You can include in your morning ration a small piece of boiled meat or ham, but avoid eating sandwiches with smoked sausages there will not be much benefit from this. All this goes well with different porridges, and you do not need to think that such a breakfast will be superfluous. Instead of the usual cup of coffee, drink freshly squeezed fruit or vegetable juice or brew tea, in which you can add a small amount of honey.
One of the best products is muesli. If you take raw muesli, refill them with milk and add pieces of fruit, then you will get the most that neither is a healthy breakfast!

Image credit: TesaPhotography