What does "healthy breakfast" mean and how to eat breakfast correctly? What role does breakfast play in daily productivity, how does it affect mood and health in general? Is it possible to constantly eat sweet foods for breakfast and how should you prepare a nutritious first meal?
We decided to deal with this together with a specialist, so we invited nutritionist Alina Sapiga to share information about breakfasts. Alina helps to adjust eating behavior, lose weight without suffering and diets. You can read more about the specialist's activities onthe website .
Breakfast is an important meal, so you need to eat it right. It should be done in the first hour after waking up. And here's why:
- a proper breakfast triggers the work of a number of hormones, including: leptin, ghrelin, cholecystokinin and others;
- increases work capacity, improves well-being and improves mood;
- reduces the likelihood of overeating during the day;
- reduces the risk of various diseases, in particular gallstone disease, high blood cholesterol.
It often happens that due to skipping breakfast, one feels permanent hunger during the day - then fast, fatty, sweet food comes into play, and then overeating. All this happens precisely because of a lack of nutrients.
A proper breakfast can be called the one in which protein and fat products occupy a significant part of the plate, as well as a small amount of carbohydrates, vegetables and greens.
Sweet VS salty: which breakfast is healthier
Breakfast is 30-35% of all nutrients (fats, proteins and carbohydrates) from the entire daily norm. Proteins and fats for breakfast "activate" the satiety system - this is the hormone leptin and cholecystokinin. Such a breakfast does not provoke a sharp rise in the level of glucose in the blood and insulin, accordingly, their level recovers just as slowly and does not give a sudden feeling of hunger. That is why it is so important to give preference to salty breakfasts, rather than sweet ones.
Sweet breakfasts are fast carbohydrates that give energy only for a short time. That's why after cheese cakes, you're already hungry an hour later.
If you like to eat cheesecakes, sweet pancakes or granola for breakfast, in this case it is better to balance. Make the first part of breakfast salty, for example, toast with hummus or avocado and a portion of vegetables. Add something sweet to the second part. Such a breakfast will be more useful and satiety after it will last longer.
Catch the matcha breakfast option from Matcher - read Matcha Smoothie Bowl Recipes
Breakfast designer: how to choose the right products
The following (variants of products) can be called a useful breakfast:
- 1-2 eggs in any variation of preparation;
- avocado and lightly salted fish;
- whole grain or rye bread;
- 100-150 grams of colorful vegetables and 10 grams of greens;
- berries for dessert.
Or this one:
- oatmeal (not flakes);
- a little butter to it;
- tuna in its own juice;
- egg;
- avocado or hummus;
- a piece of aged cheese;
- 100-150 grams of colorful vegetables and 10 grams of greens;
- berries for dessert or a piece of your favorite chocolate.
I recommend:
- fill the plate with protein and fat products;
- have a sufficient portion in terms of volume, which will give satiety for 4-5 hours;
- put a piece of your favorite bread on a plate or take any other complex carbohydrate;
- do not forget about a portion of vegetables and greens;
- eat something delicious for dessert for pleasure.
Water or tea after meals: when you can drink
It is best to drink tea or matcha 20-30 minutes after breakfast, or in between meals. These drinks contain such antioxidants as chlorogenic acid and tannins, which, when they enter the body together with food, bind a number of trace elements together and prevent their full absorption. But you can drink water before, during and after meals.
Matcha for breakfast: where to buy tea with antioxidants
For beginners in the world of matcha, we advise you to choose the Yabukita variety for breakfast - a unique lot of the spring harvest, which is suitable for beginners for a gentle combination with milk.
Matcher.store is an online store for fresh and high-quality matcha. You can buy matcha in Kyiv and throughout Ukraine to prepare delicious and healthy breakfasts. We offer convenient payment methods, as well as free delivery for orders over 2,000 hryvnias, which will make your purchases even more pleasant. Contact us via Instagram or Telegram and we will be happy to help you choose the best option.
