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Wednesday, December 16, 2015

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Tips for a healthy breakfast balanced and 'friend' Silhouette


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Tips for a healthy breakfast balanced and 'friend' Silhouette


What type of food we bet ?, what ?, What Discard myths surrounding the first meal of the day? ...


That skipping breakfast is one of the greatest "sins" we can make a nutritional level is something that pretty much everyone is clear (although, unfortunately, still has a significant number of people who start the day with a simple coffee and some more ...). And the first meal allows us to face the day with the necessary energy. Also, we do not get to the next meal with a very hungry. Yes; a breakfast should be complete does not mean that we can include in it any food. What are the must-haves? Graciela Moreira, head chef, and nutrition Pronokal offers the following tracks:




-Dairy: Milk is an excellent source of calcium but can cause intolerance. In these cases, we can replace lactose-free milk. Yogurts are an important, ideal as a substitute for milk by low lactose content source of calcium and protein. And as fresh cheeses or shakes are recommended with 0% fat.

-Fruits: Breakfast is recommended the whole piece of fruit instead of juice. Juices increase the intake of simple sugars as we usually use two or three pieces of fruit per cup of juice, in addition, lose the input fiber, important for its power because it promotes satiety and intestinal transit. We must also vary from fruit to a full supply of vitamins and minerals.

-Cereals: We recommend including on bread, toast or cereal. The wheat bread is indicated by its contribution of fiber. If you prefer cereals, porridge is better to choose as it provides less simple sugars. However, the dough or pastry is not advised because of its high sugar content and saturated fat.

-proteins: Proteins that are recommended for breakfast are the meats, eggs or nuts. The meats that are recommended are the least fat like turkey, ham, and ham without visible fat. Eggs are an alternative to providing protein and can be eaten boiled, poached or poached. As for the nuts are rich in Omega 3 and high in nutrients, but is recommended to eat sparingly because they are high in calories.

Some myths relating to the first meal of the day

It's good sport fasting FALSE.
It is not advisable in any case and it is not true that we will lose more weight. We carry more than eight hours fasting during sleep and can burn up to 500kcal. In the morning, we replenish energy nutrients to start the day. Medical studies show that doing sport fasting slows down metabolism, hypoglycemia and situations can cause anxiety. We must also keep in mind that doing sport without breakfast destroys muscle for energy by the action of the hormone cortisol.

Cow's milk is a food to avoid adulthood. FALSE.
For some time, many detractors milk intake in adults are appearing. However, milk is a complete food from the nutritional point of view since it contains high biological value protein and calcium. People who are overweight can take skimmed milk and animals that provide less fat and the same calcium as whole milk.

Those who want to build the line must not include breakfast cereals. FALSE.
Grains contain carbohydrates of slow absorption, thus favoring the release of energy controlled throughout the day. So, it becomes a food to be taken into account when breakfast. Those on a diet should opt for whole grains and no sugar.

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