April 22

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Everything to Know About a Proper Breakfast: Tips From a Nutritionist


In our world, where everyone strives for health and well-being, proper nutrition plays a crucial role. And one of the key aspects of a healthy diet is breakfast. But why is eating right in the morning actually important? Its proper composition helps stimulate work and normalize intestinal functions, which is essential for completing work tasks and even gambling at Mason Slots.

Top 3 Reasons Why It’s Important to Have a Healthy Breakfast

Improved Bowel Function

Breakfast is the first meal after an overnight period of fasting. The intestines are our “second brain” and are home to many beneficial bacteria that are essential for normal body function. A proper morning diet containing a sufficient amount of fiber, vegetables, and fruits helps maintain a healthy intestinal microflora.

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Normalization of Hormonal Background

As studies show, eating a proper, balanced meal in the morning helps normalize:

  • Hormone levels.
  • Insulin levels.
  • The secretion of satiety hormones.
  • Energy balance.

Saturation of the Body With Nutrients

A properly formulated diet provides the body in the morning with useful substances necessary for optimal functioning. It should contain a complex of carbohydrates, proteins, fats, vitamins, and minerals. A high content of fiber and protein will provide a feeling of satiety for a long time, and maintain energy balance throughout the day.

Best Time for Breakfast

The optimal time for breakfast is within the first hour after waking up. At this time, blood glucose levels are at their lowest, and the body needs nutrients to restore energy stores. Eating at this time helps you get the necessary energy boost and keeps you active throughout the day.

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What to Eat for Breakfast: 5 Best Foods

Porridge

Porridge is an excellent choice for the morning menu, because it contains minerals, vitamins, and fiber. Oatmeal and quinoa are saturated with nutrients, which allows you to satisfy the feeling of hunger for a long time.

Eggs

Eggs are a source of protein and fatty acids. They contain all the necessary amino acids, vitamins. Eggs can be prepared in various ways — boiled, scrambled. or scrambled. Add vegetables for additional benefits.

Muesli

Muesli is a combination of whole grains, dried fruits, and nuts. The product is rich in fiber, iron, vitamins, and minerals. Muesli can be mixed with yogurt or milk for complete nutrition.

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Whole Grain Bread

Whole grain bread is a valuable source of fiber and nutrients. It will help stabilize blood sugar levels and prevent hunger for a long time.

Dairy Products

Dairy products are sources of calcium and protein. They help maintain healthy bones and muscles.

 

And you can also add superfoods — foods with an unusually high nutritional value — to your meals. They will make the food rich in nutrients and even more beneficial for your health.

5 Foods You Shouldn’t Eat for Breakfast

Having a healthy breakfast is one of the components of a healthy lifestyle. It gives us energy to start the day and helps improve cognitive function. But there are some foods that are not suitable for the breakfast menu.

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Fatty Meat

High-fat meats have a significant amount of saturated fat, which contributes to higher blood cholesterol levels and has been linked to an increased likelihood of cardiovascular disease. It’s advisable to avoid bacon, sausage, and other fatty meat products first thing in the morning. Prefer them to lean protein sources, eggs, or fish.

Quick Breakfasts

Quick breakfasts contain high amounts of sugar, artificial additives, low-quality ingredients, and low nutritional value. They can cause blood sugar levels to spike, leading to rapid hunger and loss of energy. Choose natural, healthy alternatives: oatmeal, low-fat yogurt, or fresh fruit.

Baking

Most baked goods are high in sugar, oil, and trans fats, which lead to overweight and fatigue. Replace baked goods with whole-grain breads, scrambled eggs with vegetables, or Greek yogurt with honey.

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Fast Food

Fast food contains saturated fats, salts, and added sugar in large quantities. Consumption of fast food on an empty stomach in the morning leads to obesity and an increased risk of cardiovascular and other diseases. It’s recommended to prepare home-cooked meals containing fresh vegetables, lean sources of protein, and healthy fats.

Citrus Fruits

Citrus fruits are a source of vitamin C, but eating large amounts of citrus fruits on an empty stomach causes irritation of the gastric mucosa, heartburn, and discomfort. It’s recommended to consume citrus fruits in moderation or in combination with other foods.

Best Breakfast Drinks

Choosing the right beverages for your morning diet is an important factor in maintaining a healthy lifestyle.

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Green Tea

It contains antioxidants, polyphenols, and catechins that help boost immunity and protect the body from free radicals. Green tea helps increase metabolism and fat burning.

Fresh Juices

Fresh juices are a way to get plenty of vitamins and minerals. They help strengthen the immune system, improve digestion, and provide the body with vital energy.

Protein Shakes

Protein shakes are a great choice, especially if you are physically active or looking to control your weight. They are rich in protein, which helps synthesize muscle, strengthen the immune system, and keep you feeling full for a long time.

3 Mistakes to Make in Your Morning Meal

Not Eating Breakfast

Not eating in the morning is a common mistake that many people make. But it negatively affects the body and leads to the following consequences:

  • Energy imbalance.
  • Discomfort throughout the day.
  • Decreased metabolism.
  • Slowed calorie burn.
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Eating Breakfast Late

Eating late is a common mistake. In this case, the body experiences a lack of energy, nutrients in the first half of the day. This leads to decreased concentration, impaired memory, and a loss of productivity.

Carbs

A common mistake is eating mostly carbs, sugar, or flour products for breakfast. This leads to a sharp increase in blood sugar levels, a subsequent drop in energy, and a feeling of intense hunger. It’s recommended to include protein sources (eggs, fish, and tofu), healthy fats (nuts and avocados) in the morning to achieve a balance of nutrients.

 

Excess fast carbs in the diet can lead to insulin resistance. Such a diagnosis greatly increases the risk of cardiovascular disease and diabetes.

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