To work effectively and not be interrupted every half hour for a snack, in the morning we must eat well — so say all the specialists in nutrition.
American nutritionist Neal Barnard contributed to this theory, making Breakfast menus for office workers who are primarily in the head and face great stress. We have studied this school and built the list of products that should definitely make in your diet, especially if you knowledge worker.
Complex carbohydrates
The constant use of foods containing simple carbohydrates (most often it is a different sugar) causes spikes of insulin in the blood. Its main feature is lowering glucose levels in the blood. In the case of simple carbohydrates, the excess glucose quickly move in fat stores. In the case of a complex carbohydrate, it is possible to avoid an abrupt emission of insulin and thus evenly to expend the energy derived from food. In addition, the abundance of sweets in the diet leads to a rapid change of mood, and fatigue, again because of the increased concentration of glucose in the blood.
Complex carbohydrates are polysaccharides, starch, pectin and other carbohydrates that have complicated molecular structure. Excellent sources of complex carbohydrates are cereals, legumes and vegetables. So, the perfect choice of food for Breakfast will be a bowl of oatmeal or buckwheat porridge. This Breakfast will provide the body with energy throughout the day.
Proteins
Caloric reference Breakfast (about 300-400 calories. The morning dish should not only meet the requirements of caloric, but to be balanced. About 50 percent of the Breakfast should consist of carbs, the rest protein and fat. The proportion of protein should be about 20 percent. If you lead an active lifestyle, this ratio should increase in favor of animal and vegetable proteins. The best sources are eggs (the most digestible of all protein), meat, dairy products, soy products, nuts and legumes. If you can not get protein from natural foods, the perfect protein shakes for athletes, which also contain huge amount of protein.
Omega-3
Unsaturated fatty acids — a real panacea for skin problems, hair and nails, as well as the best energy source that you can think of. Healthy fats are contained in many products, from fish to avocados, and you can get them in many different ways. As a useful nutritional Supplement works fish oil and Flaxseed oil, and also coconut, olive and sesame oil. Loaded with their salad, you will do for the body the gift of pure energy that instantly starts to work in your favor.
Vitamins
It should be remembered that it is not always vitamin complexes are able to satisfy the demand of vitamins. Morning dressing with micronutrients should include fresh vegetable salad, a glass of freshly squeezed juice and only in extreme cases, the capsules multivitamin.
Time
In order to start the body after sleep and fully operational you will need about half an hour after waking up. This means that we should not gang up on food directly after lifting. A little time — and the digestive system will perceive the Breakfast better and appetite.
