The 12-Hour Study Routine that got me 1sts at Cambridge (how to focus for longer)
Question of the day. Does breakfast affect productivity throughout the day?
In the “Question of the Day” heading new for our section, experts, celebrities and professional athletes answer simple and topical questions from our readers.
Photo: from the personal archive of Margarita Koroleva
Our today's guest is Margarita Koroleva , a star nutritionist, founder of SOLO (Royal diet). Together with Margarita, we decided to figure out how useful a morning meal is, whether breakfast can energize us for the whole day and what foods are best avoided in the morning.
Breakfast that helps to wake up
Margarita Koroleva: Breakfast can rightfully be called the most important meal of the day. After all, it depends on him what state of health we will have in the future. With the right breakfast, we will always be energetic, cheerful and charged with new ideas. And with the morning use of sandwiches with sausage and coffee or other unhealthy and empty foods, only drowsiness, irritability and early fatigue await us.
Foods that must be in your breakfast
The best breakfast , which will energize us throughout the day, should include complex carbohydrates in the form of cereals: buckwheat, millet, oatmeal - cooked in water. You can add berries or fruits to cereals, which will make them more tasty and also enrich them with vitamins. In addition, protein breakfast options such as omelet or cottage cheese can be made several times a week, to which you can also add honey, berries, fruits or vegetables and herbs.
Exclude from your morning meal
Sweets should be avoided in the morning. Such nutrition will give strength only for a short period of time. This is due to the rapid degree of assimilation of sugar-containing products, which is why all the energy comes in at once and in large quantities, so the body will send some of it in reserve - into fats. In addition, it is worth protecting breakfast from excess amounts of fresh vegetables, meat and mushrooms. Such foods are difficult to digest, and the stomach, with peristalsis still not recovered from sleep, has a difficult time.
When to take vitamins? Before, after or during breakfast
All vitamin complexes with normal functioning of the gastrointestinal tract are best taken in the morning on an empty stomach. In the presence of reduced acidity of the stomach, taking vitamins is better to transfer. The body needs additional components in the daytime, since at this time all organs and systems are working as actively as possible. Therefore, the morning intake of vitamins is quite justified. An exception may be vitamin supplements, specially divided into microelements that are antagonists and interfere with the absorption of each other.
A glass of water in the morning is the best medicine for the stomach
A morning glass of water allows you to quickly start up the lymphaticsystem, which contributes to the timely removal of toxins and toxins from the body that have accumulated overnight. In addition, water on an empty stomach activates digestive juices and enzymes, which further leads to better digestion and assimilation of breakfast components. In order to get up early and feel good about it, you need to try to go to bed at the same time. This banal advice is the only one that will help establish a regime for all active people. An unresponsive body will be in constant stress, against the background of which health will worsen and metabolic processes will slow down. In addition, it is highly undesirable to eat something just before bedtime. In this case, the rest will be superficial, and the morning rise will be very difficult.
Tea, coffee or fresh?
20-30 minutes after breakfast, it is better to use freshly squeezed fruit and vegetable juice diluted with plain clean water. If you choose between tea and coffee, it is better to give preference to the first drink. Citrus fresh in the morning charges the body with vitamins and energy, which are so needed during the day. It is best to dilute this juice with water in a 1: 1 ratio. It is necessary to use such a drink with caution for people with inflammatory diseases of the stomach and problems of carbohydrate metabolism.