As for the breakfast portrayed opposing views. A lot of fans a cup of strong coffee in the morning is opposed to the army of fans of a square meal. On the question of how exactly to be healthy breakfast for many years looking for the answer nutritionists. Most of them nevertheless agree that the breakfast meal is necessary, which is undesirable to pass. However, not every dish can be useful for the morning meal.

Useful calories

The number of calories needed to ensure the normal life, depends on the individual characteristics of the person. The calculation must take into account age, gender and lifestyle. Adopted the minimum necessary for each person per day, equal to 1,200 calories (the average adult diet should consist of 3000 calories). At observance of the diets with fewer calories in the body is not fed enough vitamins, minerals and nutrients it needs. As a result, along with decreasing weight, a person can acquire a health problem. According to some studies, during a breakfast person can eat about half the daily requirement of food. This will reduce the amount of snacking during the day. In the evening will be enough to saturate a light dinner.

Food for a healthy breakfast

Optimal wholegrain breakfast cereal. They are a source of fiber, which is not processed by the body, but it creates a feeling of satiety and have a positive effect on the gastrointestinal tract. Because cereals help to maintain normal body weight, reduce the chances of developing many diseases of the cardiovascular system and diabetes. To the menu is not bored, it is recommended to alternate the various cereals that are substantially different in their flavor profile - buckwheat, rice, oatmeal. But in order to get the most healthy breakfast, it is not recommended to get involved in the addition of sugar and salt porridge. It is best to combine the cereal with skim milk, fruit and vegetables.

Fresh fruits and vegetables - an invaluable source of carbohydrates and vitamins needed for healthy human existence. Therefore they should be entered in the breakfast room each in-kind or in salads. For salad dressings using oil, low-fat sour cream or yogurt. In addition, useful freshly squeezed juices, especially citrus. Packaged juices for a healthy breakfast do not fit as they lose most useful items in the recycling process and are composed of excess sugar.

Nutritionists recommend to eat well at breakfast one third of the daily requirement of protein. Protein in large amounts is found in dairy products and legumes, fish and meat. Affordable, low-calorie and protein-rich foods low in cholesterol Cholesterin   They are eggs. Omelets, scrambled eggs, hard boiled eggs in a pouch, and a soft-boiled, poached eggs - a large number of ways of making this a useful product makes it possible to use it each morning.

Protein-rich foods are meat and fish. Meat is recommended to use low-fat, bacon and refuse to give preference to chicken and turkey. Fish the addition of protein in the human body provides useful omega-3 unsaturated fatty acids that have a positive effect on the cardiovascular system, eye, brain function. It is interesting that in a canned in its own juice fish omega-3 are not available, but the fish, canned in oil was still rich in them. However, nutritionists still recommend avoiding canned foods, as the health benefits are not much.

Another extremely useful and nutritious product - cheese, a protein which is absorbed by the human body better than meat protein. Because it makes a rich variety of dishes taste. Excellent combined cheese with berries, fruits and dried fruits, the mixture can be refilled like sour cream Smetana: untold riches of Russian cuisine And low-fat yogurt or honey The benefits of honey: tasty recovery . In combination with cocoa or chocolate curd obtained remarkable and useful dessert. Cottage cheese with finely chopped green onion, cucumber and radish - not less tasty savory dish.

Marina Nazarovets

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