How to have a healthy breakfast?

A healthy breakfast is the first step to starting our day well and with enough energy to face our routine.

Know that from the time we sleep until the moment we wake up we go through a fast. And so the hormones that act within the body are produced, digesting everything we ate during the previous day.

As well as burning the glucose and the glycogen, a response to produce energy and ensure the functioning of our body. As soon as we wake up, glucose levels are reduced and need to be replaced.

It is a breakfast reinforced that replenishes the 20 to 25% calories we need daily and the energy we spend while we sleep, leaving us ready and strong throughout the day.

Discover the benefits of breakfast

Increases energy

A nutritious meal is ideal to start the day with more energy so that we can face our daily tasks.

Better focus and concentration

In fact, the hunger It makes us more distracted, making it difficult to carry out activities, such as dealing with traffic, attending a meeting, cleaning and many others.

Therefore, that the breakfast It has to be the first step of the day, it will give energy to our brain and keep us focused.

Reduces our bad mood

Deciding not to have breakfast will leave us unwell It is tired during the rest of the day, it can generate that bad mood and lack of motivation.

It makes our metabolism accelerate

While we are sleeping, our metabolism works slowly, so it is important to eat as soon as we wake up, to get our body working again with an accelerated and regulated metabolism.

Smaller quantities than at lunch

Breakfast is a time when we are not as hungry compared to lunch and eat small portions and less heavy.

Avoid bad cholesterol

Not eating breakfast encourages the development of LDL (bad cholesterol). That is, it occurs because the metabolism is not accelerated when we get out of bed, resulting in the accumulation of fat in the arteries.

Despite the benefits of breakfast for the body, Nestlé conducted a survey showing that of 207 participating mothers, 17% claimed that their children do not have coffee in the morning every day, the most common reason for this being the rush.

Likewise, the survey shows that 83% say they make a point of making breakfast, where half warn that their children have a meal with the same foods every day.

Have the right time

To obtain the benefits, adjust the right time to have breakfast. It is recommended that you eat up to the limit of 1 hour after waking up. If we go beyond this, the fast will increase our hunger and we may overdo it at the meal.

Food groups for breakfast

Have a nutritious and balanced breakfast form by 4 groups food essentials:

• Dairy products: being milk, yogurts and cheeses that provide calcium, as well as being sources of protein;
• Whole grains: represented by the breads, cakes and cookies are very rich in carbohydrates, they provide us with the energy source that the body lacks. Choose whole grain options that have more energy, and also provide vitamins and fiber;
• Fruits: rich in vitamins, minerals and fiber, promoting good intestinal function;
• Good fats: Oilseeds, coconut oil and olive oil (instead of butter) become great alternatives for your breakfast.

After all, what are the options for healthy eating at breakfast?

To show you how to have a diet, follow these suggestions:

• 1st option: Golden flaxseed + mixed fruits + milk + mixed nuts
• 2nd option: Natural yogurt + chia + fruit
• 3rd option: Wholemeal bread + Minas cheese + mixed nuts + fruit juice
• 4th option: Coffee with milk + toasted wholemeal bread with olive oil + fruit
• 5th option: Granola + natural yogurt + fruit pieces

So the Kitchen Manual has separated easy, practical and super healthy recipes, see now:

Whole wheat banana and apple cake:

Dry ingredients:

• Oatmeal – 1 ½ cups (180 grams)
• Cornstarch – ¾ cup (83 grams)
• Rice flour – ¼ cup (34 grams)
• Baking powder – 1 tablespoon (15 grams)

Wet ingredients:

• Eggs – 3 units
• Ripe banana – 1 cup
• Apple – 1 cup (with chopped skin)
• Oil – ½ cup (120 ml)
• Brown sugar – ½ cup
• Salt – 1 pinch

Aromatic ingredients (optional)

• 1 teaspoon cinnamon powder
• Pinch of nutmeg
• Zest and juice of 1 lemon

Additional ingredients (optional)

• Apple – 1 cup (chopped into small cubes with skin)
• Raisins- ¼ cup
• Rice flour – 1 tablespoon

METHOD OF PREPARATION:

1. Start by using a medium 23 cm pan that you have already greased with oil and sprinkled with rice flour. Then preheat your oven to 180ºC.
2. Now mix the dry ingredients in a bowl to form a flour mixture.
3. Then, process the wet ingredients in a blender and add the aromatic ingredients, blending until you get a uniform dough.
4. Add the liquid ingredients to the dry mixture and stir until you obtain a homogeneous dough.
5. Then mix with the apple and raisins (additional) adding the rice flour and then add and mix the dough.
6. To finish, transfer the dough to the pan with the baking powder added, and immediately bake in the preheated oven, still at 180ºC for 30 minutes.
7. Cool your cake and then unmold it and make slices to serve.

Wholemeal Biscuit

Ingredients:

• Egg – 1 unit
• Oats – 2 tablespoons
• Whole wheat flour – 1 cup
• Sesame seeds – 1 spoon
• Flaxseed – 1 spoon
• Low-fat cocoa powder – 2 tablespoons
• Margarine – 1 spoon

METHOD OF PREPARATION:

1. Mix the ingredients well and make smaller balls of equal size.
2. Once you have gently mashed them, bake them quickly in a medium oven for 20 minutes.

Right after all this he gave suggestions for healthy eating for breakfast go put everything into practice and reap its benefits!