How to make a balanced breakfast

"Good morning starts in the morning". True. So why do we often overlook the breakfast, which can give us the right sprint and all energies that need to survive our hectic day?

Do you recognize yourself in any of these statements? Who is right? Who makes the best breakfast?

Let us build the basic principles for building a balanced breakfast, then it's your choice and match according to their tastes. Why always the good start to a good day.

A balanced breakfast: the right ingredients

According to international recommendations, breakfast should provide about 15% of total daily calories, that is a significant amount.

Breakfast has to be a real "mini meal", and be like the other meals, protein, carbs and good fats, simultaneously.

For comparison, a cup of tea with biscuits is not balanced from a nutritional point of view, since it lacks a protein source that helps our metabolism to start on the right foot and make us avoid hormonal imbalances, especially in the axis insulin-glucagon.

The key ingredients to compose a balanced breakfast will be:

• Carbohydrates: whole grain bread, or whole grain flakes, a small homemade sweet with whole wheat flour, or a fruit, honey or jam. They will give us the energy to go with sprint but without causing harmful blood sugar spikes.
• Protein: cow's milk, to be alternated with a vegetable drink with good protein, or Greek yogurt or soy; in savory version, there may be an occasional egg, cottage cheese or quark cheese, tofu or a few slices of fish if you like. They will help us to keep low blood sugar and they're going to feed our muscles.
• Good fats: to be preferred in the form of nuts or seeds, will help our cardiovascular system and keep inflammation at bay
• Water: in the form of tea or unsweetened herbal tea; our body is made to approximately 95% of water, do not forget: there need so much!
• Minerals and vitamins: abundant in whole grains and in fresh and dried fruit, enhance and sustain your metabolism and all chemical reactions within our bodies

Balanced breakfast: useful tips

To make a balanced breakfast we will always keep in mind that:

• We must always consume each group element (carbohydrates, protein, good fats, water, vitamins and minerals)
• The doses depend on our energy needs
• The type of food instead depend strictly by our tastes and desires of the moment.

A balanced breakfast: because it

Our body knows to be fasting during the night to keep us alive using our supplies, eliminates toxins and "makes do with what there is."

But in the morning he begins to prepare for waking even before we realize it. It produces cortisol, which is the stress hormone but this case there is a "friend" because it gathers suits our energy to start the day despite the long overnight fast.

Once awake, we should eat as soon as possible: our reserves are low and the body is ready to consume everything will feed us.

Scientific studies show that, for the same daily calorie regime, those who make a substantial breakfast slimming faster than those who skip breakfast or makes insufficient. Would breakfast is perhaps the only meal where we can give a little sin of gluttony. Why not take advantage?