Three golden rules of a healthy breakfast were announced

There is no perfect breakfast for everyone, but there are some important things to consider. For example, hot food activates digestion processes, and protein-rich foods help you lose weight.

An American study showed that women who regularly eat a high-protein breakfast are less prone to hunger attacks. Other scientists also confirm that people who don't eat breakfast tend to eat more during the day. In the long run, this leads to excess calories and weight gain, foodspring.it reports.

OBOZREVATEL offers to familiarize yourself with the three golden rules of a healthy breakfast.

Combine proteins with complex carbohydrates

Some studies have shown a positive correlation between the protein content of breakfast and the eating habits of the people tested. The higher the amount of protein, the lower the number of hunger attacks during the day.

As for carbohydrates, their reserves are depleted at night, and if they are not replenished in the morning, frequent drops in concentration can occur. In this case, the body consumes energy quickly and there is a desire to eat a lot of sugary foods filled with fat and empty calories. To avoid temptation, you should eat complex carbohydrates in the morning, which are slowly digested and provide energy. Ideal are porridge and protein muesli, as well as whole grain products.

Monitor the amount of fiber, trace elements, and vitamins

These fibers satiate and improve digestion. Various combinations of carbohydrates, such as oatmeal and soy flakes, provide plenty of fiber and micronutrients. Whole-grain bread and dried fruit are also good alternatives for breakfast.

In the morning, vitamins help to absorb the nutrients of breakfast and activate the immune system. If your stomach is sensitive to fruit acids, you can try heating the fruit in a water bath to make it more digestible. But be careful to use the lowest possible temperature to preserve the vitamins.

Eat more at breakfast

Those who avoid breakfast tend to eat more during the day. An Israeli study showed that women who get most of their daily calories at breakfast have better diet results than those who prepare large meals for lunch or dinner. Since eggs, yogurt, and fruit get boring quickly, you can supplement your menu with protein porridge and muesli, protein products, gluten-free bread, and peanut butter.