5 Healthy Breakfast Recipes To Keep You Fresh All Day • Tasty

Breakfast that will keep you awake: 5 simple and useful ideas

Everyone has long been accustomed to the fact that autumn is the time to wrap up in a warm scarf, unwilling to wake up to an alarm clock and catch a cold for at least a couple of days.

The best time for breakfast - half an hour after waking up. It has been proven that it is best to have breakfast from 7 to 9 in the morning.

That is why it is so important in the fall to revise your diet, include in it as many healthy foods as possible, saturated with amino acids, vitamins and minerals, start observing drinking mode.

We figure out what exactly is the best way to start the day so that the morning is sure to be good.

What to eat?

To be cheerful, cheerful and productive all day , you need to prepare light and nutritious breakfasts. After all, if there is no appetite in the morning, this does not mean that the body does not need proteins and carbohydrates. These two components of our breakfast are responsible for additional energy and a feeling of fullness.

Cooking time: 10-15 minutes.

Regular oatmeal for water or milk and all the classic variations on the theme. In the morning, you can even indulge in a little sweet, but in order not to pump up the glycemic index when you wake up to heaven, replace chocolate with peanut butter or fresh berries and fruits.

There are exceptions to any rule. In our case, these are instant cereals. But be careful: they can easily ruin your figure due to the high amount of sugar.

Vegetable salad with egg
Cooking time: 10 minutes.

Avocado Egg Salad is a nutritious and healthy meal to be served at home for breakfast or dinner. Such a meal quickly satisfies hunger and has a beneficial effect on health.

Eggs poached, scrambled and classic scrambled eggs
Cooking time: 10 minutes.

Superfoods. Chia seeds and almond milk
Cooking time: up to 5 minutes.

Chia seeds are rich in trace elements and vitamins, as well as antioxidants, here their concentration is even higher than in fresh blueberries and blueberries. Chias absorb 12 times their weight when mixed with water / milk or passed into the stomach. It makes you feel full.

What to eat if you have a workout in the morning?

Let's start with the main recommendation: be sure to eat. Breakfast should be light, because no one wants to deal with a heaviness in the stomach. Occasionally, professional athletes replace a full early breakfast with gels. For beginners, this idea is unlikelywill be to your liking, so a regular banana or energy bar might be a good alternative. The snack can be enhanced with a delicious smoothie.

Even if in the morning you really want to cheer up, it is not recommended to drink coffee before training. Substitute a cup of Americano for a glass of tea, fresh or smoothie.

Caution! What to avoid?

Cereals and cereals
Why? In addition to healthy fiber, supermarket cereals are also high in glucose and fructose. Digestible carbohydrates provide only short-term satiety, which means that after a few hours you will feel hungry again. Also, breakfast cereals contain a variety of harmful flavored additives.

Neither meat nor fish
You can not have breakfast with fatty, spicy and salty foods - smoked meats, pork, chicken wings, fried meat , salted fish, homemade pickles and spicy seasonings are absolutely not suitable for a morning meal.

Cause too sharp a glycemic jump. Such breakfast is ineffective, as after it the feeling of fullness disappears very quickly.

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