First, as you can imagine, we must not forget that breakfast is considered by many as the most important meal of the day. And this is true, since it is the first meal we took after a long period of fasting (while we slept).
Hence, the most advisable is that it is a healthy breakfast but varied and above all balanced, containing fruits, dairy, farinaceous as bread or some other pastries (not always) and provide all the nutrients we need throughout the day.
Whether we are young or something older, the breakfast It is, as we know, one of the most important meals of the day. But what are the benefits and how to take a healthy breakfast ?
Especially for a series of fundamental reasons: breakfast gives us the energy necessary to be able to perform correctly throughout the day ( must assume between 20 and 25% of the calories ingested in the day ), and it helps us not to feel weak or to feel hungry during the following hours.
Dozens of studies have shown that a Good breakfast It is essential to enjoy good health, especially because it improves our nutritional status, and because it helps to make higher intakes of most of the nutrients that the body needs.
How should a balanced breakfast be?
For a breakfast to be referred to as a " balanced breakfast "(If I'm allowed redundancy), in this one milk, fruits and cereals must be present, especially if they are whole grains .
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As we know, cereals provide carbohydrates that provide energy for our body, vitamins and minerals , and fiber; dairy products contain quality proteins, vitamins A and D and group B (mainly riboflavin or B2) and calcium; and fruits also provide carbohydrates and water, as well as fiber, vitamins and minerals.
Take a good breakfast, and above all when it is balanced, we help to make higher intakes of most of the nutrients that our own body needs. And if it is varied better given that we will be enjoying a diverse and varied diet.
It is also possible to choose vegan breakfast In case you are a person who follows this type of diet or simply do not consume foods of animal origin. For example, you can substitute milk of animal origin (either cow's milk or goat's milk) for vegetable drinks , as is the case oat milk, almond milk or rice milk , all of them nutritious options and also delicious, low in fat and rich in nutrients. On this occasion we do not advise the soy milk , given that although it is apparently a healthy natural drink, there are doubts about it.
And what happens if a person does not eat breakfast?
When a person does not eat breakfast, or eats something light with the objective of "running away", he can not yield or obtain the energy he will need not only throughout the day, but throughout the morning. Moreover, we must take into account something evident and about which few people actually fall: during the night, while we sleep, we spend long hours of fasting in which we do not contribute any food to our body. Hence, breakfast is important not only because it becomes definitive in the first meal of the day, but because it is the first we do after having precisely spent so many hours fasting.
Not in vain, it has been shown that those who do not eat breakfast often follow a diet of poorer quality, rich in fats and poor in fruits and vegetables.
What are the benefits of having a good breakfast every morning?
It is evident that having breakfast every morning, and above all doing it in a balanced and varied way, opting for healthy foods, is a good way to start the day and to contribute to our organism all the essential nutrients that we need so much since we put our feet on the ground . But what are those benefits ?:
Improve our physical and intellectual performance
If we do not eat breakfast our blood glucose levels drop, producing what is medically known as hypoglycemia. As a consequence, our body desperately seeks other sources of energy, with the emergence of ketosis , which consists of a metabolic state that causes various symptoms such as headache, weakness and dizziness.
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Therefore, if we eat breakfast every day We bring to our body essential nutrients for our performance not only physical, but intellectual , improving our ability to concentrate in a really positive way.
It helps us eat healthier throughout the day
As we commented on a previous occasion, it is shown that those who do not eat breakfast tend to eat less healthy throughout the day. This happens on the contrary for those who do have breakfast, and above all they opt for a nutritious and healthy breakfast: helps us manage the rest of the day's meals in a much healthier way .
Why? Fundamentally because it is a meal that satisfies us, so that we tend to consume less calories throughout the day.
Keeps our metabolism active
Believe it or not, did you know that having a good breakfast helps us not gain weight ? The answer is found in that breakfast keeps our metabolism active , so that it prevents the accumulation of fats.
The importance of breakfast in children
According to many specialists, in Spain there is a notoriously serious enough trend that has to do with this issue. Since, despite the fact that, at a general level, Spaniards follow a balance diet , breakfast is one of the worst meals of the day.
But it is essential that our children eat breakfast properly, since starting the day with a good breakfast helps them to start the study day with strength, and we give them enough energy that they will need later in the morning.
This is because our children need an extra energy contribution, especially during their physical and intellectual growth: in particular, the breakfast should contribute between 20 and 25% of daily calories .
It must be taken into account that, in most cases, the food that is taken at breakfast is not taken later in the day (except at night during dinner, in some cases). This is the case of milk or yoghurts, which are so important for the development of children and, especially, of the correct contribution of calcium .
Not in vain, and as has been scientifically proven, the intellectual capacity of those children who do not eat breakfast is not as efficient as those who do.
How should breakfast be for the children?
The ideal breakfast for our child should contain foods that, in themselves, have the most nutrients necessary for the child to develop and grow properly.
As you can suppose, a Good breakfast must have dairy (either milk , yogurt or cheese), cereals (bread, cookies ...), fruit or juice, and fats (butter, margarine or olive oil for example).