The incredible benefits of a healthy breakfast


Recipes and healthy foods for a proper breakfast can help you concentrate better, will give you more strength - including help you maintain a weight much more healthy.

Our mothers were right: The breakfast really is the meal most essential to start our day. Not only it will give you energy to start a new day, If not that breakfast is also connected to various benefits for our health, including control of weight and also help to improve performance.

Studies show that consumption of a breakfast healthy It can help you to:

  • Having a diet more nutritionally complete, good vitamins and minerals
  • Improves concentration and performance in the classroom or boardroom
  • More strength and resistance to participate in physical activities
  • Lowering cholesterol levels

Eat a good breakfast is of utmost importance for all persons, mainly for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast perform better in the classroom and on the playground, They also have a better concentration, and improve their skills to solve problems, .

Some benefits of breakfast  

 Weight control

Many studies, both adults and children, they have shown that people who eat breakfast tend to weigh less than those who do not eat breakfast.

Why do?? A theory suggests that eating a healthy breakfast can reduce the symptoms of the hunger in the course of the day, and also other people can help you to conclude better decisions about some of the foods that will consume the different meals of the day. Although it may seem that it would be saving calories just by skipping breakfast can, This is not an effective strategy. Typically, the hunger that gives us no breakfast we make that we eat more at lunch and throughout the day.

Another theory behind the breakfast, on weight control implies that eating breakfast is part of a lifestyle much more healthy that will help you make wise decisions about food will eat also help to maintain the balance of calories with exercise.

For example, consider a group of people who managed to lose weight successfully and took them a follow-up by the national registry of weight Control in the United States, all these people were able to reduce at least 30 pounds of their weight and remained so for more than one year. Around the 85% These people were checked as regularly ate breakfast (and they also followed a low-fat calorie controlled diet).

It is noteworthy that almost all studies linking weight loss breakfast went by these people ate a healthy breakfast containing protein, and/or whole grains - no meals they contract high amounts of fat and calories.

Add some lean protein for breakfast can be an impulse just you need it is to maintain the feeling of fullness, until lunch time

Make lean protein part of your breakfast continued...

"Protein embolata his hunger, and it helps you keep a great sense of satiety",

A traditional breakfast with eggs can be one of the best ways to get the protein you need in the morning. Although eggs are not always associated with weight loss, they contain some of the highest quality proteins.

In a study presented at the Experimental Biology meeting 2007, the Pennington Biomedical Research Center researchers compared weight loss in women who ate well two eggs or a Bagel for breakfast. The two meals of breakfast were identical in calories and volume.-

"Compared with the bagel eaters, you are overweight, women who ate two eggs for breakfast, five times a week for eight weeks as part of a diet low in fat and calories, lost 65% most of your body weight

Another study, published in theJournal of the American College of Nutrition, also corroborates the eggs capacity ' to satisfy the hunger.

"Both studies show that when people eat the eggs at breakfast", they felt happier and less calories are consumed throughout the day, compared with those who ate a meal primarily of carbohydrates as one than another muffin".  

But what happens with cholesterol containing eggs? One large egg contains 75 calories, 6 grams of protein, and 212 mg of cholesterol. According to the American Heart Association(AHA), healthy people can eat an egg a day.

"We must be very aware that the study that took place", None of the women had increases in blood lipids, which confirms that healthy adults with a low-fat diet can enjoy eggs without that it may seriously affect the risk of heart disease".

Cereal for breakfast and weight Control

Many studies have also shown that when the breakfast cereal is consumed as part of a healthy lifestyle in general, You can play a very important role in the maintenance of a healthy body weight.

One of those studies with more of 17.000 Harvard men found that those who frequently ate breakfast cereals - both refined cereals, whole grain and grain rates - get a consistently weighed less than those who rarely or never ate cereal for breakfast.

Choose the right breakfast foods

This small session only serves to demonstrate the important thing is to choose the right foods for breakfast. A healthy breakfast should contain a wide variety of foods, including fruit, vegetables, whole grains, low or fat-free dairy products, and lean protein.

Even if you think you don't have time for breakfast, options are fast and simple that they qualify. Some quick and healthy options include:

  • A vegetable omelette and a piece of toasted bread
  • An English whole wheat cheese bun low-fat, a scrambled egg, and a slice of tomato or lean ham
  • Smoothie made with fruit and yogurt low-fat
  • Salmon in the middle of a whole bagel with cream cheese
  • Whole grain cereal with fresh fruit and low-fat milk
  • Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
  • Yogurt low in fat and a piece of fresh fruit
  • Whipped yogurt and breakfast bar
  • Egg hard and a banana

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