Breakfast is one of the most important daily meals that adults and children must eat to start their day, because it provides their bodies with the energy needed to practice the various activities of the day, and helps children focus on their school day, and it is also necessary for people who want to lose weight, as nutrition and obesity doctors confirmed However, people who eat breakfast in the morning are less likely to be obese than people who do not eat breakfast.
The benefits of a healthy breakfast.
Breakfast gives you a chance to start each day with a healthy and nutritious meal. Adults who report regularly eating a healthy breakfast are more likely to:
▪️Eat more vitamins and minerals.
▪️Control their weight. ▪️Control their blood sugar levels.
▪️Perform better at work.
▪️Supplying the body with energy.
Children who regularly eat a healthy breakfast are more likely to:
▪️Meet daily nutrient requirements.
▪️Be at a healthy body weight.
▪️Be able to concentrate.
▪️Miss fewer days of school.
What happens when you do not eat breakfast?
If you wake up in the morning and after many hours of sleep without having eaten breakfast, then the body’s store of glucose will run out, so you have to replenish the stores in order to get energy.
Breakfast improves and speeds up your metabolism by about 25%.Metabolic processes are vital processes responsible for producing energy within the cells of the body by breaking down nutrients that are digested in the digestive system and converting them into energy.
The metabolism system “metabolism” in the body is very developed, as the pace of metabolism is determined in the morning with breakfast, and when you eat it we assure the body that everything is normal, and that the metabolism works normally.
In cases where we refrain from eating breakfast, the body then:
He is nervous and afraid that he will not be fed for several hours to come.It then reduces the metabolic rate in order to store everything eaten, and maintains the stock in the fatty tissue.Accordingly, whoever goes out to work without eating breakfast exposes himself to double harm.
The basics of a healthy breakfast.
What exactly counts as a healthy breakfast? Here’s the core of a healthy breakfast:
▪️Whole grains. Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.
▪️Lean protein. Examples include eggs, lean meat, legumes and nuts.
▪️Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses.
▪️Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.
Together, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs health benefits and helps you feel full for hours.
What foods are not desirable to eat during breakfast?
1. Martadella or luncheon meat, as it contains a high percentage of fats and salts that will cause harm to the child’s body.
2. Manufactured juices that contain large amounts of sugar, it is healthy for these juices with milk, fruit cocktail, or hot drinks, and the child must learn to drink water daily.
3. Soft drinks, because they contain a high percentage of caffeine, which causes calcium to be excreted in the urine, leading to osteoporosis.
4. Chips, candies, processed sweets, donuts, and chocolates, these foods are considered to be very harmful to the health of the child, because they contain a high percentage of sugar, fats, salts, and calories that do not bring any nutritional benefit to the child, so it is preferable to replace them with popcorn, or Corn, paprika-flavored toast, or dark chocolate.
healthy breakfast ideas.
In order to have a healthy breakfast, you must eat all nutrients in breakfast, especially carbohydrates, in order to ensure energy.
You can eat two slices of toast or half a loaf of brown bread, in order to provide the body with carbohydrates and fiber, with two boiled eggs to get protein.
▪️ Crushed oats:
Crushed oats contain a type of fiber that helps the body get rid of harmful cholesterol and lower blood cholesterol. Contains omega-3 and potassium. You can eat any type of oat flakes, but avoid the sweetened ones because they are high in sugar. You can sweeten oats with honey, or put some dried fruit on it.
Eggs contain high amounts of protein, which is an important component of building cells and muscles. It contains a percentage of vitamin D. You can eat two eggs in the morning, either boiled or fried with a little oil, to be more healthy. Eggs are one of the most foods that can be eaten during diets, because they do not contain fat, and contain a high amount of protein.
▪️ Peanut butter and almond butter:
They contain an amount of protein. They contain healthy fats. They are good fats for the heart and blood vessels, and rid the body of harmful cholesterol. Provides the body with energy and vitality.
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