If you want your brain to keep working during the day, you should start the day with a healthy breakfast.In addition, with age, the body's requirements grow to healthy food and dietary becomes breakfast everyday necessity.Becoming older, you can not just take any box of cereal or baked whip up pancakes to start the day.You must choose a full-fledged food containing all the nutrients that can help your body.
Studies show that, in addition to improving health, dietary breakfast can help to maintain blood sugar at a constant level, lower cholesterol levels and prevent the development of type 2 diabetes.The trick is, that with age your body needs fewer calories, but not within the scope of nutrients.Your body will not forgive, if you will feed him sweet rolls, donuts or greasy sandwiches.
Prepare a healthy breakfast is not so difficult.Just keep a few key points in mind:
not be too "economical" with calories.Your body is starving all night and morning - the perfect time to refuel and energy.A full breakfast diet for active women should be 450-500 calories.Men can add another 100 to 200 calories (by increasing servings).
Always include in the diet of healthy amount of protein (at least 15 grams) and a lot of fiber - from 8 to 10 grams.Use products with a "slow" carbohydrates, such as fresh fruits and whole grains.
Here are a few examples of how to look like a full breakfast diet.Use them as templates that can be modified to suit your tastes.
Everyone knows that the use of classical pancakes with jam or syrup - a sure way to raise blood sugar levels.Healing can serve as an alternative to pancakes, baked from oatmeal or whole-wheat flour - they are the same delicious and fragrant.Instead of showering them with syrup or jam, pancakes with fresh season with chopped fruit and yogurt.
bread with scrambled eggs - the usual breakfast for those who are always in a hurry.But when combined with egg fried fat bread or croissant, and even with the addition of a fatty sausage or cheese - this breakfast becomes a source of bad cholesterol, not energy.
To turn your favorite combination of products in the diet breakfast, just make a sandwich with egg on whole grain bread.And replace the sausage and cheese products, which provide more nutrients - vegetables (spinach, bell peppers, onions, tomatoes) or fungi.
bowl of corn flakes or oat small round muesli with milk - as usual for many a morning meal.However, such breakfast consists of "fast" carbohydrates and greatly increase the level of sugar in the blood.Therefore it is better to focus on whole-grain cereals with at least five grams of fiber per serving.In addition, dietary cereals and cereal should not contain a lot of sugar.Five or six grams of "sweet death" per serving (a little more than a teaspoon) - a lot.Better chopped seasonal fruit or add berries, which contain all the nutrients, as well as much needed fiber to help keep your digestive system in good shape.
