The ideal breakfast: select for themselves

The ideal breakfast: select for themselves
Breakfast at work

perfect breakfast As much as we hurry, how little time we had no morning breakfast - it is a necessary item in the daily routine of any person. Breakfast should be full, and then you can avoid hunger Psychology and physiology of hunger - the two sides of the same coin in the morning and work properly. You do not forget you about breakfast? And if you do not forget - whether it is right for you?

A full breakfast consists of four essential elements:

dairy products (milk, yogurt, cheese);
fruit (fresh fruit, fruit juice, fruit compote);
grains (bread, cookies, crackers);
beverage (water, tea, coffee).

For breakfast there too undesirable fatty foods and foods containing a lot of sugar. Nutritionists say that people who skip breakfast are able to much more efficiently lose weight than those who refuse it.

When the time is enough

During a vacation or weekend time for breakfast is usually enough, because people will not need to rush. This must be used to prepare breakfast type brunch.

On the menu: yogurt, cheese, fruit juice, fruit salad, whole wheat bread, crackers, pastries. Branch - a British type of meal, and it can include bacon, eggs and cheese. This breakfast is considered a full and useful, it provides a feeling of satiety. But be careful: pastries should not be too sweet or greasy, and undesirable to eat it in large quantities.

Breakfast in a hurry

Sometimes, in the morning you have breakfast five minutes, and then you decide to reject all food and not to lose time. But this is a mistake, because even five minutes is enough to easily, but it is good to eat.

The menu bar of muesli, glass of milk, fruit juice, fruit, coffee or tea.

Lack of time - it is insufficient justification for abandoning breakfast. There are products that do not require cooking, they can be reserved in the evening, so that later around noon not to think about what you can eat and stand in line for fast food.

For those who follow the figure

If you are dieting or just watch the figure, the pastries and sweets for breakfast - this is not your option. But to give up the morning meal is impossible. Studies suggest that people who eat breakfast every day have a lower body mass index than those who refuse to eat.

Even during breakfast diet needs - it will tell any nutritionist. Choose foods with low-fat or fat-free, such as milk or yogurt. Avoid butter, jam and greasy cheese.

Breakfast for children

perfect breakfast Those who have children often wonder: is it possible to cook them breakfast from the same foods that are recommended for adults? Children have the same nutritional needs as adults or not? In any case, the four element morning recommended ration remains the same. But breakfast for children can include foods that they like.

On the menu: cereals (with honey The benefits of honey: tasty recovery or chocolate), sandwiches Sandwiches. Pros and cons (with butter, jam), fruit juice, yogurt or milk (natural, fruit or chocolate).

In children and adults, similar nutritional needs, but we need to strictly control the amount of sweets to a child not to gain weight. And if there is such a trend, it is best to abandon breakfast cereals with chocolate, from oil, choosing lower-calorie and less fatty foods.

For those who do not like dairy products

Generally dairy products are recommended as an ideal food for breakfast. But there are people who do not like or can not tolerate them. Is it possible to do without them in the morning, and so they need?

Dairy products are good for breakfast, as a valuable source of calcium and protein, which helps to prolong the feeling of satiety. If you do not like milk, cheese, yoghurt, you can replace them with cheese, which is rich in calcium. But as the cheese is usually - a product with a high percentage of fat, the amount thereof must be strictly controlled.

For those who do not like cereal

Whole grains are often recommended as a perfect product for the morning meal. If a cup of cereal - it's not what you want for breakfast, you need to look for an alternative. And they can be replaced by foods containing carbohydrates, which give energy to the body.

On the menu: bread, crackers, pancakes, muffins, milk products, fruit, tea or coffee.

Of course, better to choose whole grain products as a more useful. For example, whole wheat bread longer absorbed by the body, therefore, provides a long period of saturation. If you choose crackers, cookies, pancakes, let them be less fatty and sweet.