People around
the globe has become very health conscious now a days. Being in shape is most
important. To achieve the same, eating a proper heavy healthy breakfast is of
utmost importance. Majority of the population try to skip breakfast to lose
weight. This gives a short term result. But in long term you may become a
victim of diseases like
·
High
sugar
·
High
cholesterol
·
High
blood pressure
·
Heart
diseases
·
Obesity
So why
Breaking the long night fast in the morning through breakfast is important is
as follows:
·
It
helps in building you memory. It sharpens your short term memory. It increases
the concentration levels and it can also make us happier by improving the mood
and lowering the stress levels.
·
Your
daily diet must contain 20%-35% of the calories from breakfast as your
GDA(Guideline daily allowance). This provides essential nutrients like calcium,
iron, B vitamins, protein and fibre. Fuelling up your body with these essential
nutrients is at top priority every morning for better output. If these nutrients
are not provided in breakfast, they are less likely to get compensated later in
the day.
·
Breakfast
helps in controlling the weight. If you have a heavy healthy breakfast you are
less likely to feel hungry until 3 hours. Otherwise you are prone to gobble in
high calorie, fattening snacks before lunch and end up in putting on
unnecessary weight.
·
It
protects your heart.
·
It
lowers the risk of Type 2 diabetes.
·
It
enhances your immune system.
MOTIVATED TO
START YOUR DAY WITH A HEALTHY BREAKFST PLATE??
How to make
your breakfast healthy:
·
Take your breakfast plate and split it into three. One third
should be filled with a protein-based food, a quarter with starchy
carbohydrates and the remaining third with a variety of fresh fruit and vegies.
·
Fruits - For a wide range of
vitamins, antioxidants and fibre, aim to eat a minimum of two serves of fruit a
day.
·
Protein – One or two poached
egg or egg white, toned milk, unsweetened yogurt, tofu or paneer can make your
breakfast healthy and filling. The proteins have a blood sugar balancing effect
on your body which prevents you to crave for the sweetened snacks in the mid
morning.
·
Carbohydrates -After
the night's fast, quality complex carbohydrates give us the energy we need to
start the day. Avoid high-glycaemic index (GI) refined carbohydrates such as sugary
cereals and white toast. Instead, choose minimally processed foods that raise
blood-sugar levels gradually and give you more energy for longer. Try one or
two pieces of wholegrain bread or half to three-quarters of a cup of porridge
or cereals made from oats, quinoa, amaranth or buckwheat.
·
Veggies – These provide the sufficient amount of vitamins,
minerals, antioxidants, fibres to boost up the body’s digestive system.
·
Fats - A satisfying breakfast should
also include some good fat. Sprinkling ground flaxseed into a smoothie or bowl
of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two
tablespoons contains more than 100% of your recommended daily intake for those
heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber
and lignan, an antioxidant that's been shown to protect against breast cancer.
·
Chose
Green Tea instead of normal tea to boost up the anti oxidants in your body
·
Substitute
fruit juice with fresh fruits preferably with skin.
·
Go
for low glycemic index foods rather than high ones.
Thus SALUTING
the most important meal of the day – The BREAKFAST. Include this meal in your
daily schedule to see the magical improvements in your mood, immune system,
memory and energy level. Henceforth enjoy a heavy healthy breakfast and that is
most important care of yours you can take. This care will show a long term
effect not only from outside but also from within. Hence it is the ultimate
care one can take for his or her wellbeing.
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