How to make a nutritious and complete breakfast?

Have a Nutritious breakfast Generates a source of energy for the rest of the day. According to experts, you have to dedicate a daily time of between 15 and 30 minutes. But, how can we truly make a nutritious and complete breakfast

Since time immemorial, breakfast, and especially the Mediterranean (standing as one of the healthiest that exists), has always been one of the most important and striking meals of the day. From the word fast, he was introduced with the prefix des- to describe exactly the opposite of what he mainly meant: not being fasting.

According to the Royal Academy of the Spanish Language, it is the first meal of the day, usually light, which is taken in the morning?? Or simply and secondarily as"breakfast action".

Breakfast history

Breakfast has been practiced since time immemorial. Theories dictate that in ancient Egypt the poorer inhabitants made a single, copious meal of beer, bread and onions.

In the Iliad and the Odyssey Homer mentions the routine of a woodcutter who ate in the morning to endure the pain and exhaustion of his work?? So that later, in classical Greece the popular akratisma would be consumed, an intake of barley with wet bread, wine and an accompaniment of figs and olives.

For their part, the Romans innovated a little more in the food variety, and under the name of jentaculum, they obtained the necessary nutrients thanks to foods like bread, cheese, olives, different types of salad, nuts, raisins or simply cold meat the previous day. The soldiers were basically eating ground oats similar to Italian polenta.

Then in the Middle Ages, breakfast was declining due to the rot that surrounded the era. It was not considered something totally necessary, because if there was money, it was used for other types of causes.

Even so, among the few who could afford it, they usually ate wine accompanied with cheese or meat.

After this, the modern breakfast has already been derived in many ways and with a very large range of foods such as eggs with sausages and beans in England, the typical French pastries in which we find the famous croissant, or directly our Mediterranean .

Why is it important to make a nutritious breakfast?

Carrying out this practice makes our blood glucose levels increase overall. This means that our concentration, memorization and aptitude towards learning is much more optimal, besides helping to prevent diseases such as obesity or different problems of being overweight.

According to Dr. Fiorella Lopez, at breakfast, the use of nutrients is carried out for the formation of body structures, provide energy and also for the proper development of metabolic processes??. In this way, among its main contributions we find what:

• Helps conserve muscle mass : According to the group NC Health, a company specializing in dietary advice in pharmacies, morning food intake is crucial to equip our muscles with energy and nutrients. In this way, and above all, if we practice a sport, we can function better and in a more regular way.

In the case of not eating breakfast, we lose muscle mass, scientifically known as Sarcopenia , Leading to bone and joint complications and, of course, lower caloric expenditure and increased body fat. What is basically being the change of muscle by fat.

• Improve the functions of our metabolism : With this aspect we touch in depth one of the great myths of human society. The vast majority of the population thinks that not having breakfast works as an effective way to reduce weight, but this is not so. Our body, not ingesting calories in the morning needs to?? Somehow, and for that, it starts to accumulate calories as if it were a way of preparing our body against possible food shortages. This causes us to gain weight progressively, so much we could call it a kind of alteration that would occur in a constant way.
• It favors our?? good eating?? the rest of the day : Here the reasoning is simple and already it explains it pleasantly the said??? breakfast like a king, eats like a noble and dinner like a poor??.

When we eat food in the early hours of the morning, we sate more fully and forcefully to reach the food with less hunger, and consequently to dinner.

If this process was performed so that we did not eat breakfast in the morning, we would arrive with a voracious hunger for the half-day meal and there would be variations in our regular food. That is why you have to eat in a correct way and in the appropriate amounts to be able to lead a healthy and healthy diet.

• Improve performance levels : As we have pointed out before, breakfast makes our Blood glucose Increase significantly ( Hyperglycemia ). This is basically the main source of energy for the rest of the day that will give us an extra push.

On the other hand, and to the antagonistic, being fasting, produces the opposite effect ( Hypoglycemia ), Lowering sugar levels producing weaknesses in our body, dizziness and helping to develop high odds of dizziness.

• Produces the energy needed for the rest of the day : This feature is known by all and is easy to recognize. Its caloric contribution helps the development of our body in all the senses for the rest of the day, having to contribute a total of 25% of the calories of the day. From mentally to physically speaking, and reiterating again, that this food is the most important of the day.

How is a nutritious and healthy breakfast?

Mainly, a balanced and correct breakfast is based on three types of food:

• Dairy products : Among these we can find yogurts or milk as a result of which they are the main and most important source of calcium. If you do not want to get too fat because of their fats, it is best to eat skimmed or semi-skimmed dairy products.
• fruit : It is always good to ingest a piece of fruit. Likewise, if you prefer, you can drink a natural juice of some type of fruit, although that, in this way you lose a good amount of fiber .
• Cereals : Cookies, bread or the cereals themselves are good examples. Rich in minerals, vitamins and fiber, they are a food that contains minimal levels of fats.
• Green Tea : Drink really beneficial to our body when it comes to breakfast even if it is not really common. Although not established within the basic triad, it is quite common if you want to achieve optimal results at breakfast. Helps prevent cardiovascular diseases As well as lowering our weight and preventing obesity by accelerating the rate at which calories burn.

Here are some examples of breakfasts that are necessary to develop our energy and our capabilities during the day. Of course, the variety is infinite, so we will put just a few possible examples of this type of intake.

1. Tortita with egg whites, oats, apple, banana and cinnamon: Rich in products with a composition dedicated to vitamins and minerals, the pancakes contain all the necessary lactose on the one hand. On the other, the oats that occupy the cereal helps the banana to create a balanced breakfast.
2. Bar of muesli, dried fruit and low fat yogurt: The muesli contains nuts with cereal, the fruits give a plus of vitamin and the yogurt raises our levels of glucose in the body.
3. Cooked egg with whole wheat toast and a fruit: Bread provides fiber while the egg provides us with healthy proteins and fats making this dish a complete breakfast in case you add a piece of fruit.
4. Cereals with soy milk: In this dish we find a source of calcium such as milk, and then soy, which with its high component in phytoestrogens, helps protect the heart.
5. Bread sandwich with turkey ham with tomato, lettuce and natural orange juice: One of the most varied and rich breakfasts we can find. Contains amount of nutrients as well as a plus of energy. This is topped with a natural orange juice that brings vitamin C to our diet.
6. Strawberries in slices: Undoubtedly, one of the most beneficial foods for our health. They are rich in vitamin C (one of the vitamins that most help in the eyes and concentrate a great variety of antioxidants, besides being low in calories.
7. Hamburger with soy and vegetables: Again, soy plays a transcendental role in feeding. In this way we can ingest an extra calorie that provides a small steak of meat for our day to day.
8. Apple slices with peanut butter: First, the apple contains fiber and prevents cardiovascular diseases. Then we find the butter, which provides a high level of protein and calories to tackle the day in an energetic way.
9. Brown rice with milk and apple: The rice is rich in vitamin B, which together with milk and its lactose make this a complete breakfast and rich in fiber. Of course, we never miss the fruit on our plate.
10. Cereals with oat flakes with semi-skimmed milk topped with nuts: A dish less fibrous, easy and typical. In addition, it shines by the amount of flavors that are offered to our palate in a perfect harmony of fruits, cereals and lactose.

We also leave you an example of a possible? According to the newspaper El Heraldo for a complete and healthy breakfast daily with different food combinations to the views previously and that work perfectly for most of us for a whole week.

• Monday: skim milk, natural orange juice, rye bread with olive oil.
• Tuesday: skim yogurt with a bar of muesli, walnuts, apple.
• Wednesday: tea, whole wheat bread with fresh cheese and jam, kiwi.
• Thursday: skimmed milk with whole grains, fruit salad.
• Friday: soy milk, wholemeal cookies with jam, banana.
• Saturday: skim milk, bread with ham and tomato, orange juice.
• Sunday: tea, cereal bread with fresh cheese, honey and nuts, orange.

Curiosities

• The world's first cereals were created in 1906 by Will Keith Kellog, founding the company Battle Creek Toasted Corn Flake Company and giving rise to the famous Kellogs, known all over the world.
• According to several studies, not having breakfast directly affects our mood.
• The European Journal of Clinical Investigation concluded that at breakfast, our Anxiety levels decrease , And thus, the desire to smoke.
• 80% of people claim to have breakfast daily, opting mostly for food intake at home and not at bars or restaurants.
• In our country, 43% of people eat breakfast between 7 and 8:30 in the morning, changing the schedule drastically over the weekend to be between 8:30 and 10:30.
• Catalonia and Andalusia not only share historical roots, but also tastes for breakfast, being the two regions with the highest percentage of salty breakfasts.
• In contrast, Castillo and León are situated as the sweetest geographical areas of Spain.
• Andalusia, Asturias, Baleares, Cantabria, Catalunya, Valencia, Extremadura, Madrid, Murcia and the Basque Country are autonomous communities pioneers in the consumption of coffee. Yes, all of them. Not to take away the adjective to Colombians, but our country is made up of a large number of coffee growers.
• Among people who do not usually eat breakfast, the two main reasons they do not do so are lack of hunger when rising, or directly because of lack of time.
• Again, as far as time is concerned, we have said that it would be appropriate between 15 and 30 minutes, but the Spaniards devote only an average of 5 to 10 minutes. The rush is very bad.

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