It is now known, breakfast is a fundamental meal, the most important of the day, so it should be rich and nutritious.
In fact, in the morning, the organism comes from several hours of fasting, so it needs energy and nutrients, to fuel and better face the day, which is why breakfast should never be skipped. Also because, as we have told you, some foods set creativity in motion, which can be useful at work.
After telling you about the best places to have the first meal of the day in Bologna or Milan, today we turn to those of you who wonder how to have a healthy breakfast every morning, to have a balanced and energetic meal. To do this, we asked for help from an expert, Dr. Francesca Evangelisti – nutrition biologist.
A healthy and good breakfast brings numerous benefits to our body, including improving concentration and increasing energy, maintaining a healthy weight (for the rapid activation of the metabolism, optimal as soon as you wake up, when the body is predisposed to receive calories), adjusting your daily calorie intake and controlling your blood sugar.
The nutritionist adds that “a good breakfast makes the rest of the day more balanced and orderly from the food point of view, as it leads to better eating and prevents too many calories from being eaten at the wrong times, especially in the evening, when we need it less and especially when our body is not predisposed to receive large quantities of food, so it tends to accumulate “.
Unfortunately, the consumption of a healthy breakfast is not very widespread and we tend to eat too much sugar, or to skip the meal completely, often due to lack of time or laziness in preparing it: “the absence of breakfast only leads to eating more afterwards and to consume wrong foods, which we are inevitably attracted to when we suffer the hunger attack following the morning fast. ” How, therefore, should an adult in the absence of pathologies, with breakfast in the morning, regulate himself?
The passwords are complete and balanced. Let’s see what it means better.
“Breakfast must contain all the main nutrients, namely proteins, fats, carbohydrates, vitamins and fiber (full breakfast), and in the right proportions (balanced breakfast)”.
An incomplete and unbalanced breakfast, therefore based for example on only one nutrient, is not good because it is not able to bring all the energy and nutritional value that we need in the morning, as the interviewee clarifies: “let’s think for example of the classic Italian breakfast, consisting of coffee with sugar and brioche; in this case the whole meal is completely unbalanced in favor of sugars and, moreover, it is of poor nutritional value.
All this has the effect of enormously weighing down the pancreas which, slumbering after hours of fasting, is attacked by an overload of sugars, for which it is forced to perform an overwork, having to immediately produce a lot of insulin to quickly bring the blood sugar back to normal values ” , to avoid dangerous peaks, as those who follow a diabetes diet know well.
Moreover, the glycemic peak following a breakfast of this type will drop rapidly, leading to hunger again very soon, with the consequent negative habits of eating snacks in the mid-morning and a lot at lunch. So how can you make a healthy breakfast?