Frequent 5 breakfast mistakes!
Dietician and Life Coach Gizem Şeber lists the 5 common mistakes about this meal, noting that the wrong breakfast is fat.
NOT BREAKING BREAKFAST FOR THE FIRST 1.5 HOURS AFTER WAKE UP: Making breakfast long after waking up causes our metabolism to work slowly until that time. Increased levels of gastric acid can sometimes make us feel more restless. Apart from all of this, the risk of consuming unnecessary food increases if the breakfast is made too late. Late breakfast during the day is one of the more hungry reasons.
MAKING BREAKFAST WITHOUT PROTEIN: Indispensable for rebuilding and repairing the body, protein has the effect of accelerating metabolism and keeping the body full. Protein is essential for breakfast to quickly adapt to our day-to-day metabolism. Therefore it is not a healthy breakfast to consume low carbohydrates such as bagels or pastry as breakfast or just to eat fruit.
MAKING BREAKFAST WITHOUT FIBER: Consuming any sugary corn flakes for breakfast will make you hungry in a shorter time than a breakfast cereal prepared with whole wheat or muslin. The consumption of fibrous foods for breakfast is a guarantee that we will stay full for longer. Therefore, whole-grain bread for breakfast, whole-grain cereal, oatmeal, raw vegetables, such as sources of fiber should be preferred.
BREAKFAST BREAKFAST: Breakfast is not a snack but one of the main meals of the day. That's not a breakfast of slices of apple or cheese alone. The calories you need for breakfast are almost ¼ of the calories you need daily.
MAKING BREAKFAST WITH ZERO OIL: Oils are one of the nutrients that should be present in our daily diet. A fat-free breakfast will be both unsavory and unsatisfactory. One of the foods containing healthy fats such as cheese, avocado and olive oil should be included in the breakfast. Uncontrolled consumption of fats such as butter is extremely risky for heart health.
SCIENTIFIC BREAKFAST FACTS
The relationship between breakfast and slimming: There are a few scientific studies that will undermine this prevailing scientific view. Comparing those who do breakfast and those who do not, it was observed that those who do not make breakfast and who take the daily calories should be weakened at the same rate. However, breakfast is a subject far beyond weakening. Because breakfast determines the quality of the cognitive performance we will perform during the day. In other words, breakfast is the way to feel good, adapt to the day and easily handle mental tasks.
Fiber breakfast reduces calorie intake by about 30% in the next meal: In a scientific study, when two different groups of oatmeal-milk and milk-sugar corn flakes were consumed in the same calorie, it was found that those consuming oatmeal consumed 30% less calories in the other meal. Therefore, a rich fiber-rich breakfast has a significant impact on the appetite during the day.
CREATE YOUR PERFECT BREAKFAST
• Half of the plate should consist of high fiber carbohydrates: You can choose a whole grain bread, oatmeal, orange fruit, depending on your taste, for breakfast. 50 grams of high quality carbohydrates should be consumed in the morning. This amount corresponds to an average of 2 slices of whole grain bread, 5-6 tablespoons of oatmeal or two small portions of fruit.
• A piece of protein must be included: one of the protein sources such as cheese, eggs, yogurt, milk, tofu, smoked meat should be included for breakfast. If at least ¼ of your breakfast meal does not consist of protein, you will be hungry more quickly and consume more nutrients during the day.
• Do not forget to add fat: 5 grams of fat to be included in the breakfast meal is necessary to extend the toughness and prepare a delicious breakfast. Food such as olives, olive oil, walnuts, avocado can be preferred for breakfast. For breakfast, an average of 5-8 olives, 2-3 pieces of walnuts, a few slices of avocado or 1 teaspoon of olive oil is enough.
• Breakfast calories should not be less than 250 calories: eating too little at breakfast will mean not feeling energetic throughout the day. Therefore, consuming various nutrients is as important as consuming enough nutrients.
5 ENERGY BREAKFAST RECOMMENDATIONS FOR ALL THOSE WHO SAY THE SAME THINGS
BREAKFAST SPLIT ME: Yes, you didn't read it wrong! It is possible to create a healthy breakfast by changing the recipe of Banana Split, which we are used to eating as dessert. Peel a large banana and place it in the middle of the plate. Beat a tablespoon of strained yogurt with a cup of home yogurt and pour over the banana. Sprinkle a handful of walnuts and almonds through the blender into large pieces. Finally, a teaspoon of honey over the entire mixture of delicious and healthy breakfast will be waiting for you.
EGG SANDWICH: Cook two eggs in a pan without breaking the yolk. Fry two slices of whole wheat bread. Washed and chopped spinach leaves and curd cheese, add a teaspoon of olive oil and cook for a short time. After pouring the spinach mixture on the breads, place the eggs.
OAT PASTE READY FROM NIGHT: Add 3-4 tablespoons oatmeal into a bowl and add some almond milk. Then add 2 tablespoons of yogurt and grated apple. After sprinkling a little cinnamon, let stand in the refrigerator overnight. In the morning you are ready to have your cold breakfast refreshed and made to feel fresh!
FALSE BREAK: Put 3-4 heaping tablespoons oats in bowl and add a little water. You can keep the oats swelling from night to morning or you can do this without using a microwave oven. Add the whipped yogurt over the oats and the red pepper fried in olive oil.
PISTON SMOOTHIE: Pass a frozen banana, a cup of milk, a cup of tea yogurt, two teaspoons of peanut butter, a teaspoon of honey and a few pieces of ice through the blender. Delicious smoothie awaits you!
29Axx
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