Breakfast is the most important meal of the day: it reactivates the metabolism helping us to burn fat and meet our nutritional needs. Starting the day with the right amount of calories, vitamins and mineral salts will guarantee the body the energy needed to face the day. Often, however, breakfast is underestimated: let’s discover then what mistakes we often make and what to eat.
Breakfast is the most important meal of the day: it reactivates the metabolism, helping us burn fat, and meets our nutritional needs. Starting the day with the right amount of calories, vitamins and mineral salts will guarantee the body the energy needed to face the day. Often, however, breakfast is underestimated: there are those who consume it quickly and who even decide to skip it, a very wrong habit. Let's find out then what are the mistakes we make every day having breakfast, and what to eat to start the day in the best way.
The worst thing you can do is to skip breakfast: after the night fast the body needs glucose to re-balance the level of sugar dropped during rest. Skipping breakfast will make us feel tired, irritated and tired and will make us arrive to lunch very hungry, and moreover this bad habit slows down metabolism. And avoid drinking only coffee: this habit could favor the onset of gastric problems such as gastroesophageal reflux.
2. Having breakfast with few proteins
Our breakfast is often rich in carbohydrates, in fact we tend to prefer a sweet breakfast. But we should always calculate a quota of proteins that take longer to digest, thus reducing the sense of hunger. Small quantities are enough: then let’s prefer milk, yogurt or savory breakfast, making the right protein load with eggs and ham, this will also give you the right amount of fat, which increases the sense of satiety.
3. Having breakfast too late
Another of the mistakes we make every day is to have breakfast too late: the best would be to do it no later than half an hour after waking up. The longer we wait for breakfast, the more we get hungry, eating excessively, especially sweet and carbohydrate products: ingest them as soon as we wake up in the morning, they will give us the right amount of energy to burn during the day.
4. Having breakfast in a hurry
In the morning you need to spend the right time at breakfast, at least 15 minutes: this is in fact the best time to eat sitting comfortably and chewing well and slowly. Instead, many people fight against time every day, eat while they get dressed or even on the street. Set the alarm clock 20 minutes before and have your breakfast slowly, so you will not get hungry for lunch.
5. Always having breakfast at the bar
Breakfast at the bar is something that you can occasionally have, but that cannot be a habit: croissant and cappuccino cannot be considered healthy breakfast as they are too rich in fats and sugars. We must also pay attention to fruit juices, rich in preservatives and sugars: better to prefer a fruit, a centrifuge or a fresh juice. Breakfast at the bar can therefore only be an exception to the rule, but it is better not too often.
The rules for a good breakfast
It is therefore very important to learn how to make a good and healthy breakfast that will have to be balanced from the nutritional point of view. The best breakfast should provide about 25% of the daily calorie requirement, so it must always provide whole grains, fresh and dry fruit and liquids to replenish those lost overnight. So, to start the day better, drink a glass of warm water as soon as you wake up, to purify and moisturize the body; eat whole grains and muesli, foods rich in fiber that increase the sense of satiety, helping to regularize the intestine; always consume a fresh fruit for breakfast or an orange juice, which reduce stress and fatigue; you can not miss milk, yogurt and dry fruits such as walnuts, almonds or hazelnuts that provide the right amount of fats and proteins. It is also fundamental to change the breakfast rotating foods and nutrients, so as not to make it boring and enjoy it to the best every morning to better face the day.