Breakfast, what to eat?

It is the doubt of many people, as we start the day with healthy food

Many people have doubts than eating in the morning. Gone are the days when a full table, a “film breakfast” was considered the breakfast ideal for health.

To give you an idea, today there are already many studies that sometimes the best for the body is simply not eat, fasting. Yes, it goes against everything you’ve heard in recent years, but many people have adopted the practice of intermittent fasting, this fast for a short period, has the power to detoxify the body.

But it is not necessary to adopt any extreme solution; If you do not give up to feed in the morning, I’ll give you some tips of what is best for you provide the energy needed to have an active and productive day.

Today it is understood that the best food for the morning are proteins and healthy fats. Avoid focus your breakfast in carbohydrates. By eating carbohydrates in the morning, they even provide a power surge, but then you will feel more tired and sleepy, it does not happen if you eat protein and fat, which provide a slower and more sustained release of energy; ideal for maintaining the energy throughout the day.

For carbohydrates, the ideal is to leave them for later, even in the evening. They will help you sleep better. Incidentally, this idea that you should not eat carbs at night is the most common food myths that have spread in recent years.

Suggestions of food for breakfast

Coffee

Coffee is an amazing drink to start the day. Caffeine improves mood, alertness and mental performance. Even small amounts of caffeine can achieve these effects. If possible, it is best not to have breakfast immediately upon awakening, but wait at least half an hour, when the hormone cortisol have decreased and caffeine makes but effect.

The coffee is also rich in antioxidants that reduce inflammation, protect the cells that line blood vessels and decreases the risk of diabetes and liver disease. Prefer the coffee beans to grind at the time and no sugar.

Eggs

The egg is one of the healthiest foods that exist. It has beneficial fats and proteins. Studies have shown that eating eggs for breakfast increases satiety and helps to maintain the level of sugar in the blood constant. The yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders such as cataracts and macular degeneration.

Eggs are also one of the best sources of choline, a nutrient that is very important to the health of the brain and liver

Nuts

The nuts are tasty, nutritious and provide satiety. The nuts decrease inflammation and decrease the risk for heart disease, and reduce insulin resistance.

All types of nuts are also rich in magnesium, potassium and monounsaturated fat, heart healthy. The Brazil nut is one of the best sources of selenium. In fact, only two Brazil nuts are enough for the entire recommended daily intake of selenium

Flaxseed

They are rich in viscous fiber, which helps you feel satiated for several hours after eating. Flaxseed can also improve insulin sensitivity, reduce levels of blood sugar, and protect against breast cancer. Two tablespoons of ground flaxseed contains 3 grams of protein and 4 grams of fiber.

Just make sure to eat ground flaxseed because your gut cannot absorb whole flaxseed.

Red Fruits

They are delicious and rich in antioxidants. Popular brands are strawberries, blackberries and raspberries. Are fruits with low glycemic index and even richer in fiber. They have antioxidants called anthocyanin, which protect the heart and prevent premature aging.

They also help to reduce markers of inflammation.

Avocado

Avocado is the most complete fruit there: contains vitamins, minerals, beneficial fats and antioxidants. The avocado also helps to improve performance in physical exercise, to be rich in fats and proteins that turn into energy.

It prevents heart disease and cancer, to be rich in vitamins and antioxidants that strengthen the immune system and prevent the formation of atherosclerosis.

 

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