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You will never leave a last word on the breakfast debate if you skip the debate because the question is completely wrong.
Peggy Kostopoulos, an accredited holistic nutritionist and spokesperson for Lenny and Larry, told Ladders: "The school of thought is rather divided on this point and the rules vary from one individual to the other. . "
Some intermittent fasting people skip breakfast instead of catching up later in the day. This can be a great way to lose weight and avoid the unhealthy popular temptations of breakfast, such as croissants and donuts, provided you meet certain stipulations. If you skip breakfast, you must complete your absence with things that will help you stay energetic and focused throughout the day. Whether or not you incorporate breakfast, this is about understanding your body and its needs.
But if you're going to have breakfast, here's what you should do, according to the experts.
Protein
For many, a healthy meal in the morning is essential to a productive day. Reports from the USDA have linked breakfast with higher marks on standardized tests. In addition, a recent study published this year in the BMJ corroborates Kostopoulos' assertion that skipping breakfast alone does not really help us lose weight. Factors such as lifestyle and socio-economic factors are much more reliable determinants of calorie consumption.
If you're a person with a pre-existing health problem that has some nutritional precautions, or a healthy person who has the kind of agenda that allows you to prepare a balanced meal in the morning, here's what you can do . might want to consider.
A good breakfast is composed mainly of proteins, fiber and healthy fats. This is one of the reasons why many experts advise against skipping breakfast. We rarely eat some of the best sources of fiber and protein later in the day. Things like whole grain toast, yogurt, fruits and eggs, for example. As many people know, eggs are an excellent source, but if they are prepared the other way around, the health benefits will start to play out with setbacks.
A whole egg contains six grams of protein, or 13% of the recommended daily value. There are 3.6 grams of protein in each egg white. In addition, egg whites are rich in potassium, a mineral that many Americans do not consume enough of. A single serving of egg whites only contains 17 calories and 0% fat. Boiled eggs are also a great alternative to fried eggs. They contain 6 grams of protein without excess calories. Poached eggs have the same nutritional value as boiled eggs, without the need for extra fat. "Whole eggs provide a good dose of protein and fat, which helps to quell hunger, and choline in the yolk helps improve memory and brain function," Kostopoulos said.
If your job requires you to be on the move before you have the time to prepare whites, poach or boil an egg, consider healthy sources of protein that can be eaten during the race, such as regular Greek yogurt, for example. Be sure to consider brands as the sugar / protein ratios vary from base to base. Maple Hill Creamery yogurts are a bit expensive, but the grass fed milk used to make them contains omega 3 fatty acids and conjugated linoleic acids, which are studied to prevent heart disease, l? inflammation and diabetes. Specifically, each serving contains 13 grams of protein.
Fiber
In addition to helping prevent heart disease and diabetes, a high-fiber diet lowers blood cholesterol and reduces caloric intake throughout the day. The fiber has a low energy density, which allows us to feel fuller longer. Starting your day with fiber will keep you from nibbling throughout the day.
Consider combining different foods to create a rich, high fiber meal. Oatmeal, for example, is incredibly healthy by itself. They have important vitamins, minerals, antioxidants and of course a lot of fiber, much like raspberries. Raspberries provide about eight grams of fiber per cup of oatmeal.
Check-out Mom Yum Kitchen The recipe from the author Marina Delio: "In a canned jar, mix 1/2 cup oats, 2/3 cup milk and 1/4 cup raspberries. in the fridge all night. "
Walnuts are excellent mobile sources of morning fiber, especially chia seeds. An ounce of chia seeds contains 10.0 grams of fiber. An ounce of almonds (the equivalent of about 23 nuts) contains about 3.5 grams of fiber because this disparity is justified by the plethora of additional benefits offered by almonds. Kostopoulos explained to Ladders,
"Almonds also contain tons of magnesium.A high magnesium content promotes relaxation of the body and mind and promotes the health of the nervous system.Magnesium also activates many enzymes necessary for the production of magnesium. energy in the body, which is essential when the stress is high and the immune function is low B vitamins and magnesium are both involved in the production of serotonin, they can help regulate the mood and reduce stress. "
Additional morning fiber solutions include bananas. strawberries, pears, bran muffins and whole grain roasts.
The superfood rich in fat
There is no way to get around the fat. The body needs fats to properly absorb nutrients. Fat also stimulates the memory and helps the function of certain hormones. Many of the preferred methods for obtaining fat usually result in adverse health effects. Nutritionists therefore recommend to be a little more scrupulous about the source of our fat requirements. There are now many ways to take healthy fat, such as dark chocolate or salmon, but there is one fat-eating superfood that prevents cardiovascular disease and goes well with eggs and toast. morning.
Avocados actually contain more fat than many animal sources. In fact, they contain 75% fat, but oleic acid is their main fatty acid. Oleic acid is a monounsaturated fatty acid designed to promote fat burning, fight cancer and prevent type 2 diabetes. Avocados are also rich in potassium. They contain 40% more potassium than bananas, not to mention the 10 grams of fiber they boast.
At the end of our discussion, I asked Kostopoulos: "What does a perfect breakfast look like? (a heavy thing to ask a nutritionist, but to the best of her estimate, she concluded the following: "Whole egg omelette with avocado and spinach."
Here.
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