8 ways to have a healthy and delicious breakfast

8 formas de tener un desayuno saludable y delicioso
Many nutritionists agree to say that breakfast is the most important of the day meal, because this is which provides you with enough the body energy to start the day in the best way. Many people jump is to breakfast without knowing that with that manage to simply slow down their metabolism and increase intake calorie during other hours of the day. But, beyond this, breakfast provides important nutrients to the body, gives you vitality and helps improve the physical and mental state.
Taking into account the importance which has not skip this meal, then you share the ways to have a healthy and delicious breakfast.

Energizing breakfast

Rather than eat anything for breakfast, it is important to note that you must represent between 25% and 30% of your caloric intake daily. Energies obtained with this meal will spend in the course of the day and therefore it is important to eat foods that provide you the body nutrients and essential vitamins.

Make it fast

If you don't have much time to prepare a good breakfast, forget a simple tea and biscuits. There are other ways healthy and delicious to have breakfast without it means spending long time. For example, can eat a bowl of Greek yogurt with fruit and nuts, prepare eggs with spinach or roasted whole with Turkey ham.

He prepares breakfast at home

Eating away from home sometimes is necessary or it may seem the best option. However, make breakfast at home will help you to save money and to consume fewer calories. In addition, when you make your breakfast at home you can make it exactly as you like and be sure of what you're eating.

Breakfast time

The breakfast time is also very important to have a healthy breakfast and delicious. Keep in mind that you must not wait a long time after waking up. Ideally, breakfast average or maximum one hour after getting up. To do so then the only thing you get is accumulate hunger and eat more than they should.

Carbohydrates at breakfast

A recent study found that people who consume carbohydrates in your breakfast tend to eat less calories per day, so it provides support to lose weight. However, that does not mean that you can have breakfast cake or a food rich in fat. What the study referred to is those carbohydrates as that brings muesli, oats or whole grain cereals, toast or bread as well as fruits and vegetables, which bring to the body feeling of satiation and other important benefits.

Proteins in the breakfast

A nutrient that should not miss on the healthy breakfast is protein, since produces satiety in the body and at the same time provides important amino acids. It also provides the necessary to construct or repair structures in the body, and have better digestion. This type of protein should come from dairy skimmed (yogurt, milk, cheese or cottage cheese), either egg or lean meats.

Fat at breakfast

Although many may think that include fat in your breakfast is unhealthy, the fact is that the body needs certain amount of 'healthy' fats to work optimally. This type of fat must be of high quality, so it should not come from foods such as pastries, fried foods and full of trans fats cookies. Instead, the fat should be consumed through the olive oil, coconut oil, avocado, nuts or seeds, among others.

The fiber at breakfast

Finally, a nutrient that we must not forget in a healthy breakfast is the fiber. Help improve digestion, is good for the health of the heart and essential to have a healthy weight. This nutrient gives you feeling of satiety for longer and helps avoid excessive calorie intake. Between high fiber foods we recommend:
  • Oats
  • Raw carrots
  • Spinach
  • Asparagus
  • Beet
  • Sunflower seeds
  • Almonds
  • Pistachios
  • Nuts
  • Apples
  • Peaches
  • Whole wheat bread
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