One of the golden rules of starting the day fit and vigorous is to have a well-prepared breakfast. From the last meal of the night until the morning, the body is in a resting position, but the metabolism continues to work. Almost all the nutrients it takes in by the morning are used by the body. If breakfast is not eaten, the fasting period until noon Since it will take longer, appetite control cannot be achieved and work efficiency decreases. It has effects that significantly affect school success, especially in school-age children, increases concentration, strengthens memory, and facilitates perception. A good breakfast plate also helps you control your appetite throughout the day and reduces calories in other meals.
Breakfast is the meal that people find the most excuse for. This meal is skipped for reasons such as not wanting to get up early in the morning, being too lazy to prepare breakfast, and having no appetite when waking up in the morning. Preparations made in the evening can solve these problems. Snacks eaten during the day. Pastries, pastries and cakes will not replace this meal.
Individuals who do not have breakfast consume more calories than individuals who eat breakfast, as they prefer snacks that can be consumed more quickly during the day. Breakfast helps to balance blood sugar during the day. Season to consume for breakfast. Fruits and vegetables will provide us with a diet rich in fibre, vitamins and minerals.
How should a good and healthy breakfast plate be?
If the person has no problems with the gastrointestinal system or general health, one meal It should include all 4 nutritional elements. A breakfast list specific to each individual should be created.
You can add a grain bread from which we can get carbohydrates, cheese, milk or eggs from which we can get protein, various fresh and dried fruits that will be rich in fiber, tomatoes, cucumbers and plenty of them. We can also supplement our body with vitamins and minerals with greens.
When looked at as a whole, it has been seen that diets do not include enough fiber, therefore it has been stated that breakfast is a good opportunity to eat fibrous things. Oatmeal, muesli, fruits, whole grain bread. They are foods with high fiber content. They can be included in breakfasts by paying attention to their content.
Do not have time in the morning. A few healthy breakfast suggestions for those who have side dishes or are late:
Half bagel-cheese (220-250 calories)
Coffee with milk-banana (150-170 calories)
Sandwich with cheese, tomato and lettuce between two slices of whole grain bread that you can prepare at home (180-200 calories)
Yogurt-oats-dried fruit-cinnamon (180-200 calories)
Simple sugar and simple carbohydrates should not be added to breakfast. Care should be taken to ensure that beverages such as tea and coffee consumed at breakfast are sugar-free. Variety is very important for the breakfast meal. Care should be taken not to have the same type of breakfast every day.
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