How to eat breakfast properly?
Folk wisdom in this case will not help us too much. National breakfasts, to put it mildly, are all very different. Classics of the genre – French breakfast: croissant, butter, egg, orange juice, confiture, coffee.
Turkish breakfast is a traditional flatbread with sheep cheese and herbs, feta cheese, olives and coffee.
But the English breakfast is not so much “oatmeal, sir” as it is very fatty and hearty food: scrambled eggs and bacon, sausages and baked beans.
However, as the British themselves admit, today most of them not only do not eat English breakfast, but have even forgotten how to cook it. You can indulge yourself with a traditional English breakfast only in tourist cafes, and even then not every day: this is a pleasure for strong stomachs.
Another typically northern breakfast is Norwegian. It consists of jacketed potatoes with cracklings and fish cooked in butter.
What do we see? The calorie content of national breakfasts largely depends on the climate (the colder it is, the more satisfying the food should be). Well, the set of products matters: it would be ridiculous to feed a Norwegian with olives.
Therefore, it is not so much a matter of a set of products as of a balanced breakfast. Nutritionists believe that the ideal breakfast should contain 1/3 of the daily protein, 2/3 of the carbohydrate and less than 1/5 of the fat. Well, and vitamins with trace elements, of course.
Protein makes you feel full all day. Its sources are meat, fish, eggs, dairy products, beans, beans, nuts, seeds and mushrooms. Unsaturated fats are absorbed faster than saturated fats and are considered healthier. Sources of unsaturated fats – avocados, almonds, peanuts, sunflower oil. Carbohydrates are pure energy, which is necessary for the morning “revitalization” of the body, but there is a nuance: it is advisable to give preference not to “fast” carbohydrates, but to “slow” ones. Not those in sugar and buns, but those in cereals, liquid dairy products, vegetables and fruits.
The body also needs indigestible carbohydrates – fiber (dietary fiber). They also give a feeling of fullness, and, in addition, normalize fat metabolism, stimulate the intestines, slow down the absorption of carbohydrates in the stomach and provide a more stable level of glucose breakdown. The best morning sources of fiber include oatmeal and wholemeal bread.