See how to insert nutriety foods in the first meal of the day
Breakfast is considered one of the most important meals of the day, as it provides the necessary energy after the night. Upon awakening, the body needs nutrients to activate the metabolism and guarantee physical and mental disposition. However, for this moment for really health benefit, it is essential to choose quality foods.
“Nutrition in the morning is a strategy to reduce the intake of calories during the day, improve the quality of the diet and give energy. If breakfast is adequate and balanced, followed by equally balanced meals, it can contribute to a good food habit”, explains the nutritionist Dr. Marcella Garcez, director and teacher of the Brazilian NuTrology Association.
In order not to fall into errors that compromise the quality of breakfast and even health, the doctor lists some behaviors to avoid!
1. Skip breakfast
Running routine, lack of hunger, intermittent fast … there are several reasons why people jump breakfast, but none of them are a good reason to stop doing it snack. “For many people, in addition to making the metabolism slower, contributing to tiredness and lack of energy during the day, the morning fasting, in some people, can increase the anxiety of eating, causing hunger and greater desire for calorie foods”, explains Dr. Marcella Garcez.
According to the doctor, hunger stress can have an impact on the body in many ways. “Stress and mood change can release free radicals that worsen the activity of insulin, increase the inflammatory profile and can lead to an increase in cholesterol and increase the risk of heart disease,” he says. Recommends that breakfast is made up of foods rich in protein and fiber and preferably salty.
2. Ingive Sugar -rich Foods
Pancakes, gnocchi, morning cereals and croissants are classic foods of a movie breakfast. However, they are not the best options to start the day. “Foods rich in sugars and simple carbohydrates can generate a peak of sugar in the blood, with increase and drop quickly of blood sugar levels, causing tiredness during the day and a greater desire for sweets. The long -term consequences include weight gain and even diabetes”, nutritionist details.
Dr. Marcella Garcez recommends choosing to start the meal with proteins and foods of more complex carbohydrates of lower glycemic index, including full bread and cereals such as oats and grains, as well as fruit Like apple, pear, orange and other vegetables. Foods can be associated with lean and dairy proteins -Casearies as yogurt.
3.
Many people are not hungry in the morning, but they don’t live without coffee. But it is not recommended to have coffee on an empty stomach. “Coffee can irritate the stomach and cause diseases, especially in the people who already suffer from it digestive problems“He warns Dr. Marcella Garcez.
Another common drink that often replaces the meal in the morning is vitamin, which may not be as healthy as it seems. “Depending on the composition and if they are sweetened, vitamins and smoothies can be rich sugars And calories and poor in proteins and fibers, thus compromising satiety, “says the nutritionist.
The doctor indicates the preparation of vitamin at home to guarantee what you are consuming. “Use high protein ingredients such as yogurt or protein supplements rich in fiber, including cereals such as chia and oats and fruit. But it is recommended that the drink is part of a more complete meal, not in insulation”, detail.
4. Eating in the bakery
For breakfast, the bakery can be a breakfast in the middle of the running routine. But the ideal is not to make this habit, as it can be difficult to resist temptation in so many delights. If you don’t have time to make the morning meal, a good strategy is to leave a milk or yogurt with cereals, seeds, muesli and fruits the night before the night Oats during the nightA sandwich or even an omelette.
If you woke up late and out of time, collect a fruit or a handful of walnuts and walnuts can be an alternative to have energy, but do not forget to eat something more substantial when possible. “If the routine is running and there is no other option in addition to the bakery, the most important thing is to know how to make good choices such as eggs, lean cheeses, bread and whole fruit. Of course, there is no problem to get out of the routine and eat a croissant occasionally, but it combines it with proteins e fiber greet. And remember that it must be something punctual “, adds Dr. Marcella Garcez, who, finally, recalls that the best and healthier is to take time to enjoy breakfast calmly.
By Pedro del Claro
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
