The food we eat in the morning has a direct effect on our condition throughout the day. No wonder nutritionists say that breakfast is the most important meal of the day. He is able to charge us with energy for the whole day, and in addition, it has an effect on brain activity.
In autumn and winter, when many people experience a lack of energy, weakness and lethargy, it is especially important to start your day with the use of foods that will help you to cheer up and have a positive effect on your overall physical and emotional well-being. What is the best way to have breakfast, and what products should be discarded, we tell in our material.
What food is able to give energy
First, these foods must contain enough protein and / or fiber to keep you full for several hours and keep your blood sugar normal. They should also be rich in minerals and vitamins, specifically B12, coenzyme Q10, and iron.
Any food will give you energy, but different foods will charge you with it in different ways and for different times,
– says nutritionist Stephanie Hunter.
Energy-boosting foods have several qualities, she said, including normalizing water metabolism in the body. Complex carbohydrates take longer to be absorbed by the body and provide a slow and steady release of energy. Healthy fats like omega-3 fatty acids are a source of energy. Proteins and B vitamins help convert glucose into energy.
What foods are best to avoid
Processed or packaged foods should be avoided in the first place, as they tend to be high in sugar and chemicals and low in protein. So in the direction of cereal cereals, the benefits of which are so much talked about in advertising, it is better not even to look.
Sweets can boost your energy for a short time. But once insulin is released to bring your blood glucose levels back to normal, you will want even more sweets.
– notes nutritionist Deborah Malkoff-Cohen.
It is worth giving up donuts, sweet rolls and other delicacies. They are high in calories, but low in nutrients. If you eat them for breakfast, you will feel tired by lunchtime and quickly get hungry. If you want baked goods, pancakes, or pancakes, it's best to make your own using whole grain flour and not add sugar. But ready to buy is not worth it.
You should carefully choose cereals and breads. Those made from refined and processed grains contain far less fiber than their whole grain counterparts. The former are absorbed by the body much faster, which causes a rapid increase in blood sugar levels, and then an equally rapid drop in it, which, of course, does not have any health benefits.
Low-calorie foods are also of no benefit. They often contain added sugars that can reduce energy levels.
Foods to energize all day
One egg contains seven grams of high quality protein, along with iron, vitamins, minerals and carotenoids. In addition, eggs are a universal product. The variety of dishes that can be prepared from them is enormous – everyone will certainly be able to find among them those that will suit his taste.
If you have a sweet tooth, then here it is – a healthy alternative to harmful sweets. A source of potassium and vitamin B6, bananas are among the most nutritious and suitable foods to start your day.
3. Chia seeds
Even in ancient times, the Aztec and Mayan tribes honored chia seeds for their ability to provide the body with energy for a long time. Two tablespoons of chia seeds contain 11 grams of fiber, four grams of protein, and 12 grams of carbohydrates. Because of its high soluble fiber content, chia seeds can absorb 10 to 12 times their weight, so chia seed pudding for breakfast is not only healthy but also very satisfying.
4. Low-fat cottage cheese
This is an excellent low-calorie product with a high content of protein and vitamin B12, which is necessary for enzymatic reactions in the body. It also saturates very well.
Curd also contains a lot of selenium, which is an antioxidant and plays an important role in the functioning of the thyroid gland.
Providing 160 calories, seven grams of fiber, and 15 grams of healthy fats per 100 grams, avocados are also rich in phytonutrients. These nutrients found in plant foods are essential for our body to function properly. Avocados are a source of healthy fats. You should not be afraid of them – they are easily burned and processed into energy.
This complex carbohydrate is a very simple product that can be easily converted into “fast” energy. In addition, oats are rich in vitamins and minerals that aid in the production of energy from B vitamins and iron. When choosing cereals, preference should be given to chopped oats or long-boiled oat flakes.
Coffee is a natural stimulant of the central nervous system due to its caffeine content. Caffeine boosts brain activity and boosts energy and alertness. Nevertheless, you should not abuse coffee, doctors recommend drinking no more than two cups of this invigorating drink a day.
8. Natural yogurt
Unfinished natural yogurt is high in calcium, fatty acids and protein, making it a great combination for a morning meal. In addition, this breakfast option does not require any culinary skills or time to cook – just mix yogurt with fruits or berries, or add chia seeds, and a tasty and healthy dish is ready.
9. Ezekiel's bread
The so-called Ezekiel bread, or biblical bread as it is also called, is made from organic and sprouted whole grains, including legumes, millet, barley, and spelled. Moreover, there is not a single gram of sugar in its composition, which is its main advantage in comparison with other types of bread. Toasted bread toasted with hazelnut butter or avocado is perfect for breakfast.
It is not necessary to search for Ezekiel's bread in the supermarket, it can be really difficult. Choose any bread made with whole grain flour.
Walnuts are a great source of healthy fats and fiber, so they will keep you full and energized for a long time.
11. Fruit + nut butter
A combination of foods rich in fiber, complex carbohydrates and protein will provide you with energy for the whole day. Try eating your favorite fruit for breakfast with unflavored peanut or almond butter for an energy bomb!
12. Hummus + cucumbers
Eating cucumbers, which is 95 percent water, will keep your body hydrated, while hummus, which is a great source of protein, fiber and magnesium, will provide energy and fill you up for hours.