For many people breakfast is the most important meal of the day; however, the different routines alter habits, leading to not eating wisely, nor at the indicated hours, in the morning.
The body needs nutrients to prepare it for what will be a day full of activities, which is why breakfast is key to achieving that energy intake. Drowsiness and exhaustion will be present if you do not consume a balanced plate that provides everything you need to have enough fuel for your day.
The lack of food in the body can affect glucose levels, because there will not be enough insulin and the body will begin to accumulate sugar. This is especially detrimental for people prone to diabetes.
Anxiety begins to appear if you don’t eat breakfast on time. Although there are people who recommend this practice, as the hours go by, people will feel the need to eat more and more, causing an eating disorder that will cause weight gain.
Stress and irritability are directly related to the lack of a good breakfast; Not eating anything in the early hours of the day helps prevent emotions from being fully controlled, causing uncontrolled eating at other times of the day.
Experts recommend including foods that stimulate serotonin: dark chocolate, banana, avocado, among others.
disease prone
The organism that does not receive the necessary nutrients to start the day is prone to getting sick more frequently thanks to its weakened immune system.
Although there is no scientific evidence to prove it, there are those who point out that the digestive system begins to act more slowly, favoring constipation. For this, it is recommended that breakfast contain good sources of fiber, fatty acids and water.
According to a study from the Harvard University School of Public Health, men who skip this meal are 27% more likely to suffer serious coronary or heart disease.
What to eat for breakfast every day so as not to gain weight?
Nutrition specialists constantly stress the importance of breakfast. Thus, it is often heard that you have to eat breakfast like a kinghave lunch like a prince and dine like a pauper.
A good breakfast is not only a source of nutrients for the body when the day begins, it is also an important factor to avoid, for example, conditions such as irritable bowel syndrome or other types of pathologies.
One of them, published in The Faseb Journal in 2012, found that a breakfast with enough protein improves appetite control as well as satiety, and reduces the consumption of unhealthy snacks and packaged food.
Besides, the specialists highlighted that those adults who regularly report eating a healthy breakfast are more likely to ingest more vitamins and mineralscontrol your weight, keep track of your blood glucose levels, and perform better at work.
Likewise, the specialized portal Vogue listed some breakfasts that are considered healthy and that also help to maintain a stable weightso they help those who want to lose weight:
Blueberry Banana Pancakes
1. In a blender, put 120 grams of oats, four eggs, 50 milliliters of non-dairy milk, 125 grams of blueberries, two bananas, and honey (optional).
2. Process until it becomes a homogeneous mixture.
3. This amount is enough for two glasses, so can be reserved or shared.
1. Beat two eggs with their whites.
2. Put them in a non-stick pan so that the tortilla does not get damaged.
3. Flip the tortilla from side to side so that it is well cooked.
4. Accompany with wholemeal bread and a portion of fruit.
Fruit smoothie with vegetable protein and almond milk
1. Put half a banana in the blender along with 10 blueberries, six strawberries, a tablespoon of vegetable protein and 200 milliliters of almond milk.
3. Process, serve and consume.