A good breakfast involves between 20 and 25% of the nutritional intake of the day and it is recommended that it contains between 300 and 400 calories.
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In the last months much has been said about breakfast, the main reason is due to the indisputable popularity that the intermittent fasting In such a way that many Doubts and questioning in both ways, that is some specialists defend that breakfast is The most important meal of the day, while others claim that skip breakfast has positive consequences on health and disease prevention.
Although years ago our grandmothers and moms they considered a crime leave home without breakfast, today we know that the quality of food What do we have for breakfast? the most important factor. However currently with so many pressures, stress and lack of time, during a busy morning it is easy to leave breakfast at the last place on the priority list. However recently they have come to light diverse studies, in which it is verified that the simple fact of taking a few minutes in the morning to eat something can really make a difference in your day.
A nutritious and healthy breakfast, provides many benefits in health and general well-being. It is the first food of the day with which we break the fast through which we pass naturally during sleep hours and is responsible for provide fuel to the body and brain. So that without breakfast, effectively the organism you start to run out of fuel, is the comparative to trying to start a car without gas.
Nutritionists advise: breakfast should be taken within two hours after waking up and this should provide a range between 20-35% of daily caloriesto. In addition to providing us with energy, some specific breakfast foods are a good source of important nutrients as calcium, iron and B vitamins, as well as protein and fiber. The body needs these essential nutrients and research indicates that typically missing the opportunity to get these nutrients during breakfast makes it less likely to clear up later in the day.
It is well known that fruits and vegetables are good sources of vitamins and minerals, so the simple fact of include a portion from five a day at breakfast; be it a banana, an apple, red berries or a glass of green juice It will make a difference!
Breakfast has also been shown to be good for the waistline, Research shows that those who eat breakfast have less likely to be overweight and more likely to be within your ideal weight range compared to those who they don’t eat breakfast. In a way it is believed that skip breakfast, is the direct path to greater consumption of sugar-rich snacks and fats half morning.
In fact, a new investigation confirms the belief that breakfast is really The most important meal of the day. In this study, which was published in The Journal of Nutrition on December 31, 2020; the changes in body weight of 65,099 women during a period of three years. The researchers also monitored the frequency of your breakfasts and meals, and a quarter of the women reported themselves as having breakfast every day. Overall, what the study showed is that 18.4% of the participantss increased 11 pounds or more between 2008 and 2011. Additionally according to the rate of weight gain among women who ate a meal in the morning was a 7% lower what i know they skipped breakfast completely.
In such a way that this new review according to its authors, verifies that regular breakfast It can be a important dietary factor for him body weight change and also to avoid the development of metabolic problems. Additionally it is worth mentioning that this theory is also endorsed by other experts, as some dietitians say that eat within an hour later waking up is the best for maintain optimal energy levels during the morning. Another study recently discovered that consuming a high-protein breakfast before exercise can help burn more fat and keep us satisfied even after the end of training session. What it suggests to eat a nutritious breakfast before physical activity, it can be a great element to promote good health and body weight.
Finally it’s all about balance, therefore it is just as important to feed the body in the morning as the quality of the breakfast. LThe key is to choose the correct and balanced foods, bet on the consumption of citrus fruits, berries, apple, banana, kiwi and mango. As well is essential ensure correct consumption of proteins, healthy fats, nuts and seeds.
Having a good and nutritious breakfast is a habit that will not only help you meet your body weight goals, rise the levels of energy, enhances concentration and intellectual performance, and benefits the mood.