Although no magic ingredient or food will keep us energetic, awake and focused throughout the day, a lot really depends on what kind of breakfast we have. Some people have the most energy when they start the day with a cup of coffee, some don’t leave the house until they finish their first meal. But what to eat and whose recommendations to listen to, when they go to extremes?
For some, coffee is the ideal breakfast: What is the worst part of the diet?
Regardless of the different recommendations of nutrition experts, it can be said that they agree on one thing: even small changes in breakfast can significantly affect the usual morning fatigue, i.e. raising the energy level. In the world, the trends of healthier eating are more and more present, so many people are turning to alternatives to include in their breakfast.
“The recommendations are that breakfast contains proteins and fibers, with the maximum amount of vitamins, minerals, useful substances and nutrients that will give the consumer enough energy until lunch. People have different needs, and if there are some health problems, then it would definitely be best to ask an expert for advice. It will not suit everyone to eat only fruit or oatmeal. You should listen to your body and give it what it needs. Whether you will get it from whole grains, bananas or eggs depends on you The worst thing is to skip breakfast or have only breakfast and one late meal before bed,” warns Jannet Mutachi, certified nutritionist and dietitian.
Bread, bacon, bananas… How do we know what’s best for breakfast?
Wheat bread, eggs, almonds, but also foods with good fats are just a few that give a solid amount of energy when we eat them in the morning. If we distribute them in moderation and create a balanced menu by taking them alternately, the body will make maximum use of other useful substances from other sources, which can be of plant or animal origin.
Mutachi says that in practice he meets more and more people who eliminate red meat from their diet, but that those who use certain types of meat for breakfast in moderate amounts, especially bacon, do not necessarily have harm, but also benefits. Conveying the results of research by scientists from the University of Alabama, she says that the combination of bacon and eggs at most twice a week can improve physical and mental performance, if it is properly combined with other foods that, in addition to good fats, will also give us a sufficient amount of plant fiber and antioxidants.
1. Eggs and breakfast: It has been proven that both egg whites and yolks are healthy
While some people believe that eggs are unhealthy, research has shown that they are one of the most beneficial dietary supplements. Egg yolks contain more beneficial micronutrients, and researchers have recently begun to study the potential energy effects of egg whites.
A 2014 study found that egg whites have significant antioxidant effects. The reason is thought to be peptides that provide essential amino acid sequences. They play an important role in the creation of proteins. In addition, peptides from eggs can increase the level of sugar in the blood by up to 40 percent, which is not a problem with adequate pancreatic function, but then large amounts of sugar from other foods should be avoided.
2. Oatmeal is one of the most common good suggestions for breakfast
Oatmeal is known as one of the ideal foods for breakfast, as it contains large amounts of carbohydrates and proteins with only 71 calories per 100 gram serving. Also, oatmeal is a fantastic source of many micronutrients, from magnesium to potassium, as well as healthy lipids and dietary fiber. These nutrients are necessary to have enough energy throughout the day. Finally, oatmeal has a medium glycemic load, which means it can raise blood sugar levels and keep them stable for a long period of time.
3. Bacon: Yes, but…
In 100 grams of bacon there are 37 grams of pure protein of animal origin, as well as a number of B-vitamins (B1, B2, B3, B5, B6 and B12). All of these vitamins are vital for body functions. Thiamine (B1) and folic acid (B9) affect DNA replication, cell division, neurotransmitter production and iron absorption. Selenium is an essential mineral and antioxidant that helps reduce the risk of cancer and heart disease, strengthen the immune system, brain and thyroid health, and is abundant in bacon.
Bacon contains phosphorus, magnesium, zinc and potassium, and is a “storage” of the most important good fats, Omega-3 fatty acids. A healthy intake of these fats can help reduce the risk of heart disease and stroke, reduce symptoms of rheumatoid arthritis, and ease symptoms of depression. The most important thing is to consume bacon in moderate quantities – then it fulfills the epithet of a healthy breakfast.
4. Banana
An older study shows that bananas can be very effective in increasing energy levels. Researchers gave professional bikers bananas and some energy drinks before asking them to take part in a series of athletic tests. At the end of the study, they found no significant differences in performance between the two groups.
Experts also suggest that bananas can positively affect factors such as blood glucose, oxidative stress and inflammation, which affect energy levels. In addition, they are an excellent source of potassium, vitamin B6 and dietary fiber.
5. Fish is a good solution, but which one?
Fish is an excellent source of Omega-3 fatty acids, a set of essential micronutrients that provide multiple health benefits. One of their most important properties is the ability to reduce inflammation throughout the body, while reducing fatigue.
Although fish does not provide many carbohydrates, it is a fantastic source of protein, healthy fats and vitamins D and B2. It also provides iron, magnesium and potassium, so oily fish is a fantastic way to start the day if you can include it in your breakfast. This group includes salmon, sea trout, carp, herring, mackerel and tuna.
6. Apples
Apples are a great idea for breakfast thanks to the large amount of vitamins, antioxidants and dietary fiber. They contain an astonishing 13 grams of natural sugar, which is slowly released in your body to provide a long-lasting energy effect. Another positive aspect of apples is that they contain phytonutrients – beneficial compounds found primarily in fruits and vegetables.
7. Almonds
Almonds are a nutrient-dense stone fruit that provides many essential compounds, including dietary fiber and magnesium. Researchers point out that almonds can have a significant effect on physical performance, especially in athletes. As such, they are the perfect addition to breakfast if we want to improve endurance and energy levels throughout the day.
8. Whole grain bread: The basis for a healthy breakfast
Whole grain foods are taking an increasingly important place in the diet of many people. Most importantly, whole wheat bread has become a popular alternative to white bread, offering more nutritional value while maintaining about the same taste and fewer harmful effects. Whole grain bread contains nutrients such as B vitamins, copper and magnesium, along with plenty of antioxidants.
9. Peanut butter
Recent research suggests that peanut butter can be a fantastic addition to the diet when eaten in moderation. It is known that peanuts are rich in energy and contain healthy fats, which are good for the heart. It also contains various micronutrients that improve metabolism and strengthen the immune system.
10. Chia seeds
Chia seeds are a popular “superfood” that provides a variety of health benefits: from improving blood sugar levels to reducing appetite. They are an excellent source of energy-critical nutrients such as fiber, protein and Omega-3 fatty acids. In addition, chia seeds have a long shelf life, so you can buy them in bulk, store and consume them for a long time, reports Independent newspaper.
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Source: www.vijesti.me
