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11 rules for a healthy breakfast

11 rules for a healthy breakfast


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By José Valadés

Whether you want to lose weight or simply lead a healthier life, it is important to follow certain rules.
It is impossible to always follow a diet or a recipe, except for breakfast, which is usually done quickly and just when the day is about to start, but you can follow these tips and thus always have a good breakfast.


1. Make it alkaline
Don't start the day with an acidic breakfast. Avoid fried foods, tomatoes, excess sugar and caffeine. If you need to wake up, eat an apple or a tea, either white or a cereal, they have the same effect as a coffee, but they are healthier and less aggressive for your stomach.
If in the morning you wake up with a bad taste in your mouth, you are following a diet that is too acidic. Drink a warm, sugar-free lemonade on an empty stomach and start to feel better.

2. Don't combine sweet and salty
If you are going to have something sweet for breakfast, do not combine it with something salty. When it is very hot or after the gym, it is good to have fruit for breakfast. Make sure it is a single fruit and not eat anything else.
You can make yourself a fruit plate, or a juice or a milkshake, but if you also eat a sandwich or a couple of eggs, for example, it is no longer a good breakfast.
The sugars in fruits spend very little time in the stomach because they are easy to digest — which is why they are a quick source of energy. But if the stomach is busy with other foods, then these sugars ferment and cause inflammation.
If you think that having just fruit for breakfast will not be enough, allow 20 minutes between the fruit and the rest of your breakfast.

3. Eat lots of carbohydrates
Carbohydrates are, according to many dietitians, the main culprits that we do not lose weight. This is not only false, but also avoiding them is unhealthy.
You must eat eat carbohydrates. In fact, two-thirds of what you eat should be carbohydrates. The secret is to choose the ones that are good for you.
Swap your pasta and rice for whole grains. Eat oats, quinoa, amaranth, barley, well, there is a lot to choose from. Avoid refined cereals and highly processed products. There are many options for quality bread, and products rich in complex carbohydrates that will give you energy, take care of your health and make you feel better.

4. Make sure there is no lack of fat and protein
When our body is active it is when it needs protein the most. Some people prefer an animal product in the morning, such as egg or dairy; others prefer to keep their breakfast vegetarian. If so, cereals combined with some legumes (two tablespoons of lentils or a little soybean sprouts is enough).
Cereals and legumes, combined, give the body all the protein it needs.
Fat consumption is also important, especially if you are doing intellectual activities. Fats are the engine of the brain. You can have some nuts or a slice of bread with olive oil.

5. Eat the best foods
Make sure your food is whole, organic and seasonal. If you are going to eat eggs, do so in moderation, but don't just eat the whites: cholesterol is not as bad as they say. And if you want to eat bacon or a hamburger, don't eat seitan or hydrolyzed soy protein.
Substitutes are often the same or more harmful than the originals. Aspartame does more harm than sugar, and soy protein is rich in monosodium glutamate.
Eat better what you like, and eat the best quality. If you want to eat pork for example, do it. There is nothing wrong with it if you do it, say, once a month.
If you eat a substitute, or something of poor quality, sometimes you think that it does not hurt you; then it is easier to overeat.

6. Stay hungry
There is no greater mistake than being satisfied at breakfast. While everyone says that breakfast should be hearty and the most important meal of the day, many dynamic people feel comfortable eating a frugal breakfast.
This is because by not satiating their appetite, they have more energy. By eating a full and excessive breakfast, we spend a good part of the morning using energy to digest everything we eat.
How sad that at 9 in the morning, after breakfast, you are satisfied. Live better a day with appetite, with ambition!
You can follow Master Ohashi's advice for happiness: eat up to 80 percent, strive for 20.

7. Hydrate well
It circulates on the Internet that with only 2 percent dehydration, we suffer from memory loss and difficulty reading and performing basic operations.
The truth, I do not know if this data is true, but 90 percent of our brain is water and our kidneys do a wonderful job controlling the fluids in our body. They retain and send to the kidneys the surplus, along with the toxins in the blood, and provide water if the amounts in the blood are scarce.
Blood turnover increases up to four times with stress, so it is important that you stay hydrated. You can add a slice of lemon, grapefruit or orange to the water for a touch of flavor.
And preferably, drink spring water.

8. Cut down on dairy
If you have respiratory problems, such as asthma, allergies, or if you constantly get a sore throat from changes in weather, your symptoms are likely to be aggravated by drinking dairy.
Milk contains sugars and proteins that do not nourish us, but damage the body, hindering the absorption of nutrients, promoting inflammation and acidifying the blood (learn more about the effects of dairy on health).
Do not solve these problems with lactose-free milk, because you would be breaking rule 5. Simply reduce consumption, or if possible, eliminate dairy from your diet.
Dairy produces mucus and makes the work of the colon heavier.
If you find it very difficult to adopt a diet without milk and cheese, temporarily try the substitutes, but always of the best quality. Eventually you will have to find nutritional alternatives that suit your needs and lifestyle.

9. Sit down for breakfast
Don't eat breakfast to fill up. You are nurturing your body, it is a sacred moment. Do it with gratitude, pleasure and reverence. Sit down to eat, keep it quiet. Focus on food. Do not eat breakfast watching television or thinking about the activities of the day.
Enjoy the company of loved ones, or relaxing music. And if you are going to eat angry or in a hurry, it is better to fast. Have two glasses of water and go to work.

10. Chew well
Few people understand the importance of saliva in digestion. Chewing is not simply about reducing food, cutting and crushing it, but about impregnating it with enzymes that will take care of digesting it and regulating the PH of food throughout the digestion process.
Saliva has a slightly alkaline or basic PH, which counteracts the acidity levels of food and stomach acids. The more we chew our food, the less acidic it will be for our body, thereby helping to improve our health and reduce the risk of contracting chronic degenerative diseases.
Keep in mind that you never chew too much.

11. Have snacks
Eating between meals helps maintain blood sugar levels, and allows you to eat foods that do not go well together, such as fruits.
If you have the opportunity, then eat five meals a day. It is better to eat many small amounts than large portions once or twice.
Just remember to ensure that every time you eat, your food is the best. Follow these tips and be a healthy person.Ecoportal.net

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Video: 7 Important Rules We Can Learn From the Japanese (June 2022).


Comments:

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