After a night's sleep, it is necessary to eat breakfast. The body has been fasting for seven to eight hours and in the morning, not knowing it. You are on the first stage of starvation. So no matter how busy you are, you must fill up your body so that you can have the energy needed for the day. Here's how to eat a healthy breakfast.
There are a lot of benefits of a healthy breakfast both mentally and physically. Eating first thing in the morning gives you a stable blood sugar level. This blood sugar levels control your appetite and energy. Skipping breakfast will make you feel tired, you may loose your concentration that will lead to poor performances at work or at school. You will be feeling hungry so you may choose to snack on unhealthy foods such as chocolate or crisps before lunch.
A healthy breakfast also replenishes the supply of glucose. Glucose is the energy source of our body that comes from the carbohydrates you eat. Breakfast provides a very important role in the day's total nutrient intake and helps in boosting the energy level as well as your metabolism for the day. As for long-term benefits, eating breakfast can reduce the risk of obesity, high blood pressure, heart disease and diabetes.
Being in a rush is not an excuse for skipping breakfast. There are many ways of getting a healthy breakfast without taking so much effort and loosing so much time. You must realize that a healthy breakfast is a mixture of fiber and carbohydrates plus protein. They maintain the functional activity of the cells and serve as structural and reserve materials.
Fiber is an indigestible substance that is found mainly in the outer layers of plants. When eaten this substance pushes food through the digestive system, absorbing water and it relieves constipation. Fiber also prevents diseases such as heart disease, cancer, gallstones and kidney stones. Fiber keeps weight under control. All plants contain some fiber, but the most practical source are plants with high fiber concentrations. A good source of fiber are whole grains, nuts and seeds, fruits, vegetables and legumes. Fiber-rich plants can be eaten directly. Or, alternatively, they can be used to make supplements and fiber-rich processed foods.
Carbohydrates are the main source of energy to the human body. They are made up of molecules of sugar. But over consumption of sugar and other highly refined carbohydrates can lead to a higher incidence of diabetes, cardiovascular disease, and even breast cancer. So carefully choose the carbohydrates you eat. Sources of carbohydrates are starches and fruits, samples of which are lettuce, spinach, asparagus, eggplants and others that contain sugar.
Proteins support normal growth and maintains, repairs and replaces the tissues in our body. Our muscles, organs and immune system are made up mostly of protein. They are present in the protoplasm of every living cell and are involved in every organic activity of an organism. Best sources of protein are beef, poultry, fish, eggs, dairy products, nuts, seeds and legumes like black beans.
It is up to you how you mix and match the sources of your energy for the day, as long as you keep in mind the benefits you will be gaining in eating your breakfast on time. You should be good to yourself and rest assured you will feel much better throughout the day.
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