“Eat your breakfast yourself…” Suvorov’s well-known statement is still relevant today.
Nutritionists unanimously insist on the importance of morning meals. But breakfast is not all the same.
How to make this meal as healthy as possible? Follow these simple rules.
1. You should have breakfast every day at the same time. Better at 7-8 o'clock, but not later than 9-10 o'clock.
2. To whet your appetite, you can do morning exercises beforehand, take a contrast shower. It is useful to drink a glass of warm water immediately after waking up. This starts the digestive system.
3. Don't skimp on light bulbs. Bright light helps to perk up (especially in the autumn-winter period), increases the desire to eat.
4. Positive emotions are very important. They are given by a calm atmosphere without fuss and haste, beautiful dishes, and original presentation of dishes.
5. It is necessary to understand once and for all: food and gadgets are incompatible concepts. A person will not be able to fully enjoy a meal if he constantly looks at his phone.
6. Now about the ingredients of a healthy breakfast. These are porridges: buckwheat, oatmeal, millet, corn, pearl barley, rice, barley. They can be cooked both in water and in milk, but preferably without sugar. But you can add berries, pieces of fruit, a spoonful of honey to the porridge. Eggs and dishes from them: omelet, fried eggs. Whole grain bread as a base for healthy sandwiches, for example, with lightly salted fish, cottage cheese, turkey fillet. Baked or stewed vegetables. Fermented milk products: yogurt without additives, kefir, cottage cheese and products made from it. Of the drinks, it is better to give preference to herbal or green tea, rosehip infusion.
7. You should not start your day with fatty meats, sausages, yeast baked goods, quick breakfast cereals, raw vegetables, citrus fruits, very strong tea and coffee.
And finally, a recipe for one of the healthy and budget dishes - millet porridge with pumpkin and flax. To prepare it, you will need: a glass of millet, 400 grams of pumpkin pulp, 2 tablespoons of ground flax seeds, a glass of milk, 2 glasses of water, a pinch of cinnamon.
Cut the pumpkin into small cubes or grate it on a coarse grater, place it in a saucepan, add water and put it on the stove. After boiling, reduce the heat and cook until the vegetable is soft.
Wash the millet thoroughly, pour boiling water over it. Pour it into the pan with the pumpkin. Cook for 10-15 minutes until the water boils away.
Add hot milk and flax seeds, cook for 5-10 minutes, until the cereal is soft. Cover with a lid, let it brew. Sprinkle with cinnamon before serving.
Previously, it was reported that a moist sponge cake could be made in 10 minutes .
Expert: Elena Gutyro
