What a simple breakfast for a man. Delicious and healthy breakfast
In our unstoppable age, little attention is paid to such "little things" as rest, sleep, proper nutrition, timely, healthy breakfast for a man. Often the only thing for breakfast for men is smoking a cigarette. And if you still drink a cup of strong coffee, then this full breakfast! True, no one thinks that after a few hours will come absent-mindedness, nervousness will appear, a feeling of weakness and inability to concentrate will appear. What do we have as a result? Extinction of business activity loss of the first half of the working day. And what gives a full breakfast for a man? Let's find out.
As a rule, having skipped breakfast, a man has a hearty lunch, after which he wants to rest for another hour and only after that he will be able to return to work. What we have? Having saved 30 minutes on breakfast, he then loses 5 hours of normal working time. In doing so, we deal a devastating blow to our health. Sometimes a man does not have time to have a proper breakfast and snacks on the go, but this is better than starting your day with an empty stomach.
Many men ignore breakfast, explaining that in the morning, they don’t get a piece in their throat. In fact, the main reason lies in the fact that a person does not have the habit of eating in the morning. If you decide to start eating right, then developing this habit will not be difficult. If at first you will do it “through force”, then after a few weeks, the body itself will require a full breakfast. He will begin to produce digestive juice and if a man does not have breakfast, then the rumbling of the stomach and the feeling of hunger will haunt him until he eats.
In the course of the studies, American nutritionists came to the following conclusion:
a person who had breakfast is better coordinated, copes with intellectual tests faster, he has a clearer concentration of attention, greater physical endurance than those who skipped breakfast.
Choosing a healthy breakfast for a man
We won't open big secret that not all breakfasts are equally useful for the stronger sex. It is not hard to imagine a person of the opposite sex when a man is served yogurt, fruit or muesli for breakfast. Without a doubt, this food is very useful, but it is unlikely that it will cause the same joy as in women. The first meal for a man should be not so much tasty as healthy. Proper breakfast includes as much protein as possible and as little fat as possible. It’s good to have an omelet for breakfast, a sandwich with low-fat ham and cheese, oatmeal, salmon with a slice of bread, lean meat, not fat milk or boiled egg. Thanks to such a breakfast, a person will not be very hungry for dinner and this will keep him from overeating.
Morning meal is a natural factor. Having received a natural vitamin-mineral complex, a man provides an intensive metabolism, protection of the liver, heart, improves his immunity, which will help him overcome all trials. It is worth paying attention to the entire biocomplex, consisting of dozens of trace elements and vitamins. But this is only a small part of everything you need, because the absorption of nutrients that enter the body is assigned to fats, proteins and carbohydrates. We get them thanks to a full breakfast.
Peter I opened a window to Europe thanks to the fact that he had breakfast with a piece rye bread and a glass of vodka with cucumber. Thanks to a delicious and pleasant breakfast, he was able to build a powerful state, becoming the first Russian emperor.
If he ate only coffee and a cigarette in the morning, then nothing great would have happened to him)
The ideal breakfast for a man is a mythical concept, the interpretation of which has been drying the brain for more than one generation of women. And we, meanwhile, chew what we find in the refrigerator, or even savor tobacco smoke, wetting it with tea. The man must take matters into his own hands and figure out what's what. About what you need to eat in the morning for the normal functioning of both the head and the biceps will be discussed in this essay.
What should it really be perfect breakfast a real man?
To beat or not to be?
The question of the ideal morning meal for the stronger sex takes on a clear shade of secondary, because many do not have breakfast at all. Surely, every second reader has a similar sin in his soul. Hurrying to work and other important places, we ignore common sense and do not bother to have breakfast, which is doing our body a disservice.
The morning meal is without a doubt the most important point in our daily diet. Imagine how such a brain wakes up in the morning, but you don’t want to get out of bed, you won’t be able to think. This is because it needs glucose from carbohydrates to function. Oh, what other carbs? Once the owner feed his head. And the poor brain is content with caffeine and paralyzing tobacco smoke. Well, the day has begun.
Your body has been hungry all night, the reserves are depleted. Although you don’t do anything in your sleep, the body still consumes energy, the heart beats without days off, and the brain never stops being active (at night it also worries about something and sees all sorts of dreams). Our muscles urgently require replenishment in proteins and carbohydrates, otherwise after an hour or two upon awakening they begin to eat themselves. Well, just an oil painting for you called "Genocide".
I don't need calories
There is an opinion that in the era of the dominance of information technology, the male does not need much energy to click the mouse. And here lies the catch, because each of us, both an IT specialist and a tire fitter, requires, on average, the same number calories.
All organs, whether it be the brain or hands, require food, and therefore a portion of energy for male body in both cases, it will vary within 2-3 thousand kilocalories, that is, a lot.
If your working day consists of physical activity, then your ideal breakfast should be very dense. Morning meal should be 20% of your daily ration, and therefore the zero digit cannot be equal in any way.
Discord Eggs: Love Can't Hate
For many years, scientists have not been able to decide what to do with chicken eggs. At first everyone ate them, but then they turned out to have a sea of \u200b\u200bdeadly cholesterol, making them extremely dubious representatives. healthy diet.
But then scientists screwed their brains again, and they found that there is no direct relationship between eggs and death, and the cholesterol contained in them is not at all terrible for humans.
On the contrary, in egg products there are substances that calm the hunger hormone in our blood for a long time. In addition, the egg is very rich in proteins and all sorts of useful substances, and also, very tasty in a variety of guises. Great option for the perfect breakfast is an omelet with chopped vegetables. You can add slices of toasted bread directly to the dish, as it is excellent source carbohydrates.
Oatmeal, sir!
Various cereals from cereals (wheat, buckwheat, oatmeal, etc.) are ideal for saturating the body with carbohydrates in the morning. For a parallel production of proteins by the body, it is good to drink porridge (fill in) with milk, kefir and other dairy products. Whole normal cereals, of course, are better than any muesli and flakes there, as they do not lend themselves to all sorts of thermal and mechanical torture during production, and therefore retains all their beneficial features.
If you've ever tried to brew porridge, you should know that this process takes only a couple of minutes, and not forever, as the manufacturers of ready-made cereals tell us. You can pour milk into porridge, sprinkle nuts and fruits, add honey. And in general, porridge is the queen of breakfasts. Especially cereals are relevant for those whose stomach cannot tolerate morning scrambled eggs.
Meat
Do not be surprised at this point, because properly cooked lean meat in moderate amounts perfectly absorbed, giving us an abundance of proteins and calcium. To some, such things will seem, of course, savagery, but there are a lot of people who love to eat very much. good meat. So why restrain yourself when you can start a new day of life by savoring your favorite steak or chicken breast marinated the evening before?
What not to eat in the morning?
It is harmful and hard for the stomach to eat smoked meat and sausages in any way. They contain an immense number of carcinogens and simply toxic substances. In addition, taste and smell enhancers make us eat more and more of them. It is better to eat bread with butter and good cheese.
On forums dedicated to gastronomic topics, you can often come across a version that a blowjob is the ideal breakfast for a man. The author of the article fundamentally disagrees with such statements, since any self-respecting man will never have breakfast with such things.
It is better to replace coffee and tea with freshly squeezed juice and normal fat milk, as natural drinks give a big increase in energy, instantly saturating the body with vitamins, minerals, useful chemical elements and proteins.
Especially for fat people
Americans are more likely than other nations to face the problem of being overweight. Therefore, they are seriously concerned about this problem. They conducted a large-scale study in which they observed thousands of very fat people who managed to lose more than 30 kg and keep the weight on at this level. It turned out that 80% of them had a hearty breakfast as their main ally in losing weight.
Summing up
The main thing to remember is that breakfast is not only necessary, but it must be done thoroughly and constantly. In the morning, you need to reinforce yourself only with delicious and wholesome food. There is something that is useful, but it doesn’t cause you an appetite, you don’t need it, because the morning meal creates our mood for the whole day. When the morning pleases, then the day turns out to be successful.
And for those who are in a hurry in the morning, I recommend remembering the elementary grades, when my mother scolded us for not putting everything we needed for the upcoming school day in a briefcase. Now we are adults and we can control ourselves in preparing food for tomorrow's meal before work. Do not be lazy to prepare the perfect breakfast, because we do it for ourselves!
Hello dear readers! The modern dynamic life of many people makes us constantly rush. Unfortunately, not everyone has time to have breakfast in the morning. There are many reasons for this - both haste, and unwillingness to get up earlier and spend time cooking, and simply not knowing about the importance of the morning meal. Some people eat breakfast without paying special attention the quality and composition of their food. And the lack of breakfast, eating the wrong foods can lead to serious health problems. Therefore, today I decided to pay attention to the topic - what to eat for breakfast.
Most Russians know that a full breakfast is the basis of excellent condition and good endurance. Modern doctors believe that it is good to include cereals, dairy products and fruits in your morning diet. Breakfast can be hearty or light, depending on individual needs and preferences, the main thing is to choose the right menu.
Why You Should Eat Breakfast
In situations where a person is left without breakfast, the blood sugar level drops and there is an irresistible need to satisfy hunger with simple carbohydrates. In this case, sugar rises sharply, and the body stores the excess in the form of fat. As a result, obesity, diabetes mellitus or hypertension can develop.
When a person consumes only carbohydrates for breakfast - pastries, sandwiches, etc., the same processes occur in the body as in the absence of morning nutrition. The body quickly burns calories, turning excess into fat. However, after a short period of time, a person again experiences a feeling of hunger. Simple carbohydrates cannot be eaten for a long time, so you need to have a full breakfast. In addition, there are other reasons for good nutrition:
In the morning energy is especially needed. Breakfast improves performance;
A delicious breakfast will lift your spirits and help you set yourself up for a productive day;
A proper breakfast gives a feeling of satiety for a long time, so during the day there is no temptation to eat something “harmful”;
The concentration of attention in people who eat breakfast is much higher than in those who deprive themselves of morning food;
Breakfast is a prevention of stress;
In the morning, any food is well absorbed, a long-lasting feeling of satiety appears, metabolic processes are normalized.
What to eat for breakfast
Most modern people generally know what a full breakfast is. This morning meal has several features:
The most useful and easy to digest are freshly squeezed fruit and vegetable juices. However, they should not be taken on an empty stomach due to high content acids that irritate the digestive tract.
Breakfast bread is better to choose whole grain or from rye flour. And a loaf and yeast baking it is desirable to exclude (these are simple carbohydrates, from which there is more harm).
Good to include in breakfast seasonal berries, fruits or dried fruits.
Milk and dairy products satisfy hunger well and help to feel full for a long time. The most useful dairy products with lactobacilli and prebiotics, which have little juice storage. Cheese is also great for breakfast.
As a sweet, it is good to eat 1-2 tablespoons of honey. It contains a lot of useful elements.
Black tea and coffee are best replaced with green tea.
Worth choosing products plant origin, and spicy and fatty to a minimum.
It is worth allocating enough time for breakfast so as not to rush and not arrange a “dry race”. Rushing can cause indigestion.
It is worth giving up purchased drinks - packaged juices, instant coffee and alcohol. It is better to prefer water with honey and lemon, compotes, cocoa and herbal drinks.
When compiling a menu for breakfast, you should focus on the characteristics of your own body. With a tendency to constipation, you should not get carried away with jelly and rice. With gastritis, everything sour should be excluded. In diseases of the pancreas - can not be sweet.
The best time for breakfast
After waking up, the morning should start with a glass of water, a shower and a light workout. Water helps to flush out toxins from all organs, awakens the body and sets the digestive tract to work.
At correct mode In the morning, the body wakes up quickly and a healthy feeling of hunger sets in.
What is better for women to eat for breakfast
Ladies usually closely monitor their appearance, health and weight. I want to always look great, have a healthy skin color and a wonderful mood. To do this, you need to start every day with healthy meal. The best breakfast For female body counts oatmeal porridge. Oatmeal can be cooked with water or milk. As tasty addition it is good to use berries or fruits. This porridge is popularly called "porridge for beauty", it contains a lot of vitamins and minerals necessary for women's health and flowering.
It is also desirable to include dairy products (especially cheese) in the morning menu for women, seasonal vegetables and fruits.
The best drink is green tea. It has a beneficial effect on the skin, normalizes digestion and helps with weight loss. Thus, a woman's breakfast might consist of a plate of oatmeal, a whole-wheat bread sandwich with cheese, an avocado salad, and a cup of green tea.
Breakfast for men
Men tend to burn more calories than women. Because of this, they especially need a nutritious and complete meal in the morning. Male breakfast may include protein products(meat, cottage cheese, cheese), complex carbohydrates (rye bread), vegetables and fruits. As hearty meals, men can be offered scrambled eggs, scrambled eggs with vegetables, pasta or potato casseroles, cheesecakes or pancakes. Oatmeal can also complement the morning menu.
What should a child's breakfast consist of?
The diet of children is usually given increased attention. Children's body grows and develops rapidly, therefore, it especially needs good nutrition. Together with food, the child receives vitamins, microelements, fats, proteins and carbohydrates, which are required for harmonious development.
A complete breakfast for a child should include whole wheat bread(complex carbohydrates), fruit or fresh juice (fiber and vitamins), milk or dairy products (protein and lactobacilli) and, of course, milk porridge. In the menu of the child must be porridge. You can choose any cereal, the main thing is that the child eats it well. You can add berries, dried fruits, nuts to the porridge for taste and awakening the children's appetite. It is better to make a children's breakfast varied so that the child does not get bored and does not get bored. IN different days it is better to cook different dishes.
Cottage cheese, pancakes, cheesecakes, scrambled eggs and casserole are good for breakfast. A child can drink jelly, Fresh Juice or cocoa. As breakfast for hastily» You can sometimes offer a boiled egg or cereal drenched in milk.
A good snack (second breakfast) for school is drinking yogurt and fruits.
Scientists have proven that children who have a full and satisfying breakfast are easier to endure mental stress and develop better.
Top 10 Best Breakfast Recipes
The breakfast menu should be varied. On one day, you can focus on protein products, on the other - on carbohydrates, and on the third, combine both. Healthy breakfast options:
- Soft cottage cheese with dried fruits and nuts, grain bread with a slice of cheese, green tea.
- Boiled egg, (apple + banana + yogurt), cocoa.
- Hercules porridge, milkshake from yogurt with banana and berries.
- Omelet, green tea, rye bread with cottage cheese mass and fresh herbs.
- Whole grain bread sandwich butter, curd, cocoa.
- Cottage cheese pancakes (200 gr. cottage cheese 5%, 1 egg, 2 tablespoons of flour, 1 tablespoon of semolina, 2 tablespoons of sugar; mix all components thoroughly, roll each cheesecake in flour, fry until golden color on oil).
- and jam, green tea.
- Omelet with vegetables and slices of rye bread, cocoa.
- Oatmeal with berries, a sandwich of bread and hard cheese.
- Pancakes, curd mass with the addition of melon, tea.
What not to eat for breakfast
Many people eat breakfast foods that are not suitable for the first meal of the day. Some of them should not be eaten on an empty stomach, while others are harmful at any time. Among these products:
Sweets, rich pastries, chocolate. These foods present a failure of simple carbohydrates and cause a spike in blood sugar. They are impossible to eat for a long time.
Garlic, pepper, spicy food. Spices irritate the stomach if consumed on an empty stomach.
Red meat, sausage, sausages are too heavy food, which puts a heavy burden on the digestive tract in the morning.
Instant porridge. They do not have the benefit of natural cereals.
Dumplings and any fast food cause a feeling of heaviness in the stomach.
Citrus fruits eaten empty stomach can cause heartburn and gastritis.
Fresh cucumbers, cabbage, bell pepper contain acids that irritate mucous membranes. They should not start the day.
Yogurt eaten on an empty stomach is useless. The most useful lactobacilli get into the acidic gastric juice and are immediately destroyed. It is best to eat yogurt an hour after eating.
Coffee cannot be drunk without food. Caffeine causes the secretion of gastric juice, so be sure to eat at least some food.
- Cold drinks can provoke exacerbations of diseases of the gastrointestinal tract. They also impair the digestion process. It's better to drink liquids room temperature or warmer.
Dear readers, what do you eat most often for breakfast? Share in the comments.
With respect and love, Elena.
1. Sandwich with tuna and green salad
Men are very fond of a variety of sandwiches and sandwiches. It's the most bachelor meal ever. After all, what could be easier than putting a piece of something fatty and high-calorie, like sausage or cheese, on a slice of bread and eat it right away. Fast and satisfying. This is especially good in the morning when there is no time for cooking at all. We are offering to you useful variation on the theme of sandwiches with whole grain bread, tuna and green lettuce. The man will love it!
Recipe by Kirill Berger, brand chef of the Forte Bello restaurant
- Quantity: 2 servings
- Time: 20 minutes
- Difficulty: low
Ingredients: 4 slices of whole grain square bread, 70 g canned tuna, 4-8 pcs. olives, 1 tsp grain mustard, half a red onion, 4 lettuce leaves, 1 boiled egg(optional).
Cooking: dry whole grain bread in a toaster or in the oven. Mash tuna with a fork, mix with mustard and chopped olives. Spread this mixture on 2 slices of bread, top with lettuce, thinly sliced red onion and sliced hard-boiled egg. Cover with the remaining two slices of bread. Cut each sandwich diagonally into 2 pieces.
2. Quinoa porridge with avocado and mango
Many men have been accustomed to eating porridge for breakfast since childhood. On a festive morning, pamper your hero - cook him a tasty, satisfying and incredibly healthy porridge quinoa with coconut milk and maple syrup. To make it even tastier, add a couple of slices of fresh mango and tender avocado.
Recipe by Said Fadli, Chef at Have A Nice Day
- Quantity: 2 servings
- Time: 30 minutes
- Difficulty: low
Ingredients: 200 ml coconut milk, 200 ml water, 120 g quinoa, 120 ml organic maple syrup, 60 g mango, 20 g avocado
Cooking: mix in a saucepan coconut milk and water. Bring to a boil and add quinoa. Cook on low heat for 5-7 minutes and add a little salt, add 100 ml of organic maple syrup and, stirring constantly, bring the porridge to a thick state (about 15 minutes). Transfer the porridge to a plate and garnish with diced mango and avocado slices. Drizzle with remaining maple syrup.
3. Bulgur with sockeye salmon and pumpkin
If a man woke up on February 23 in the afternoon, then it is too late to feed him with scrambled eggs or porridge. Brunch requires a meal that is more hearty and high in calories, such as fish paired with a healthy side dish.
Recipe by Viktor Apasyev, brand chef of the Rukkola restaurant chain
- Quantity: 2 servings
- Time: 20 minutes
- Difficulty: medium
Ingredients: 400 g sockeye fillet, 150 g bulgur, 80 ml vegetable broth, 1 bunch of spinach or fresh herbs, 200 g pumpkin, 1 tbsp. l. olive oil, soy sauce and salt to taste.
Cooking: cut the pumpkin into a 2x2 cm cube and bake in the oven, watering 1 tsp. olive oil, grind half the pumpkin in a blender with vegetable broth. Boil bulgur until tender. Mix bulgur with pumpkin soup and pieces of baked pumpkin, evaporate in a saucepan to a state of risotto. Add soy sauce to taste. Fry sockeye salmon fillet in olive oil or steam, salt to taste. Arrange bulgur on plates, fish next to it, garnish with spinach leaves or fresh herbs.
4. Lentils with spinach and sun-dried tomatoes
Men often abuse animal protein and eat too much meat, fish, eggs, cheese. Such a diet threatens not only high cholesterol levels, but also problems with the gastrointestinal tract due to insufficient fiber. Therefore, whenever possible, feed your man plant foods with a good protein content, such as beans or lentils. Dishes with them are tasty, satisfying and very healthy.
Recipe by Victor Grimailo, chef of the Tchaikovsky restaurant
- Quantity: 2 servings
- Time: 20 minutes
- Difficulty: medium
Ingredients: 250 g green lentils, 120 g sun-dried tomatoes, 2 pcs. shallots, 2-3 tbsp. l. oil from sun-dried tomatoes or other vegetable oil, 60 g spinach, a bunch of parsley, salt and pepper to taste.
Cooking: Rinse the lentils and leave overnight in water. Drain the water in the morning new water in a ratio of one to two, cook until cooked (all the water should be absorbed). Peel the onion and cut into small cubes. In a frying pan, heat the oil and fry the onion over medium heat until soft, add the chopped parsley, mix, add the cooked lentils. After a couple of minutes, add whole or chopped sun-dried tomatoes. Simmer the dish on low heat for 5-10 minutes under the lid. Add salt and pepper to taste. Separately fry the pre-treated and washed spinach. Arrange the lentils on plates, spinach on top.
5. Fritata with vegetables
Chicken eggs, on the one hand, are a dietary product and rich in easily digestible protein, vitamins and minerals. On the other hand, they are very high in cholesterol. Really a lot! High cholesterol levels can lead to very serious health problems. So it is worth limiting the number of eggs to 2-3 pieces. in Week. If your man loves scrambled eggs or scrambled eggs, make him a fritata with big amount vegetables. Tomatoes and zucchini will add volume to the dish and will significantly reduce the number of eggs.
Recipe by Michel Lombardi, chef of Reka and Nord 55 restaurants
- Quantity: 2 servings
- Time: 30 minutes
- Difficulty: low
Ingredients: 400 g vegetables (bell peppers, tomatoes, zucchini, thawed peas or corn, eggplant), 4 eggs, 2 tbsp. l. coconut cream, 1 shallot, 2 spring onions, 1 tsp. mustard, 1 pinch ground paprika, 0.5 tsp wine or balsamic vinegar, 1 pinch of ground cayenne pepper, 1 tsp. olive oil, salt to taste.
Cooking: Peel vegetables and shallots and cut into small cubes, green onion grind. Beat eggs with a mixer or whisk, coconut cream, mustard, vinegar, paprika, Cayenne pepper, salt to taste. In a skillet suitable for oven, heat the oil, lightly fry the onion and vegetables for 2 minutes, pour egg mixture, cook on low heat for 10 minutes, then remove for another 10 minutes in the oven, heated to 180 ° C. Cool the finished fritata for 5-7 minutes, carefully transfer to a plate and cut into portions.
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