You can’t start the day without breakfast, but not every breakfast will be healthy, said nutritionist Regina Akhunyanova. Some dishes can fill you up until lunchtime, while others are best avoided.
According to Dr. Peter, the specialist explained that a healthy first meal should contain 60-100 grams of protein, 100-150 grams of fiber and 100-120 grams of carbohydrates. The ideal formula looks like this: complex carbohydrates (cereals) + protein (eggs, cutlets, fish) + fat (5 grams of butter 82.5%).
According to Akhunyanova, buckwheat or any other cereal or whole grain bread will provide satiety and energy for 3-4 hours. But ordinary oatmeal with water and without oil will be the most useless breakfast, after which a person will become hungry within an hour.
In addition, you must add eggs, fatty fish, seafood or spinach to your morning plate. For example, a good addition to breakfast would be a piece of stewed or lightly salted mackerel. Can also be a healthy breakfast buterbrod based on whole grain bread or buckwheat bread with fresh vegetables, herbs, eggs or fish. “Such a breakfast means minus three kilograms a week,” the specialist emphasized.
Finally, it is important to have breakfast within the first 40 minutes of waking up. The next meal can be organized in 3-4 hours. If hunger appears earlier, then let’s have a snack of protein and carbohydrates. For example, you can take nuts, yogurt or fruit.
Source: Rosbalt
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