Morning to eat. Missed breakfast leads to the fact that hungry stomach cries drown the voice of reason, and at lunch you eat too many calories. And if the work is related to the road, and you, too, have lunch on the go, the distraught body gets off on all cylinders during dinner. And not just come off, but also make strategic reserves in case of famine. And make them there, where fatty tissue away with great difficulty - at the waist, buttocks and thighs. To prevent such follies, breakfast should include at least a third daily servings of calories. And do not eat up a piece of cake in the morning, hopping on one leg and getting tangled in a skirt. Proper breakfast - is to some extent a ritual.
What products should allow at your desk in the morning to have the strength to work effectively to dinner to improve health, to improve the complexion and themselves disappear fat cells?
Cereals
This mixture was slow carbohydrates, fiber, vitamin and mineral substances. It carbohydrates contained in cereals, will maintain your strength until noon, slowly burning. Furthermore, they normalize bowel.
Meals rich in carbohydrates, such as oatmeal, produce effects on the brain, comparable to a direct injection of glucose. The body gets instantly from carbohydrates glucose and directs it to the brain. The higher the concentration of glucose in your blood, the better things with memory and concentration.
Rye bread has a direct impact on blood pressure and lowers triglycerides. Fiber lowers the level of bad cholesterol in the body, due to betaglyukanu contained in cereals.
An additional bonus - a portion of whole grain cereal contains daily value of vitamin E, responsible for the fight against premature aging and the level of sex hormones. No wonder it is called the vitamin of youth and sex.
What to take: a portion of muesli, porridge any (except semolina), wholemeal bread sandwiches.
Proteins
Antibodies, immune system, blood cells - the whole defense system is based on amino acids. You can get them from food rich in proteins. That is why the lack of protein in the body leads to a noticeable weakening of the immune system. Ratio of carbohydrates and protein in your diet should be 4 to 1. It is this ratio reduces the level of cortisol in the body, which reduces the chances of overweight. Best supplier of protein in the morning will be eggs. In the egg yolk contains zinc and polyunsaturated fatty acids omega-3 protects you from a heart attack. Eggs increase blood levels of phosphatidylcholine to help get rid of fat in the liver.
What to Take: boiled egg, scrambled eggs with vegetables, vegetable salad with sausage or whole grain bread, brown bread sandwich of smoked salmon and a piece.
Milk and milk products.
Even low-fat milk in the body raises the level of anti-stress hormones norepinephrine and dopamine. Besides milk 350 g contains 1000 mg of calcium. Taking a daily dose of a useful drug, you will lose about 3,
5 kg of weight, not to mention the benefits of calcium to prevent osteoporosis. Two glasses of milk a day reduces the risk of diabetes and heart problems twice. And no matter how you use that milk Boil it or drinking porridge in the form of yogurt. Additionally, lactic acid bacteria contained in yogurt or kefir, reduce the degree of negative impact on the liver of toxins and help clean up the major internal organs.
What to take: a cup of yogurt or milk, cheese sandwich.
Nuts and fruit
22 grams of nuts a day reduces the risk of Alzheimer's disease by 44%. They supply the body with the most valuable vitamins and trace elements. Almonds, apples, blueberries lower cholesterol and accelerate the breakdown of fat by the body. In addition, fruits and berries provide you with the necessary dose on the day of antioxidants. What to take: just add them to cereal or muesli.