Morning is the time when a person should recharge himself with maximum energy in order to spend his day productively. U different people the day begins in different ways - “larks” are cheerful and cheerful from the very morning, but “night owls” cannot start their day without a cup of coffee or strong tea. But how beneficial are these drinks for the body on an empty stomach? What to drink in the morning to wake up faster and get down to business? We'll find out in this article.
Of course, a good part of the world's population prefers a cup of freshly brewed coffee in the morning. It’s no wonder - caffeine awakens and invigorates the body, which is so necessary for many people in the morning. However, nutritionists do not advise drinking coffee in large quantities, especially black. In order not to harm the body, you can drink coffee no more than four times a week and not every day in a row.
It is also not recommended to drink coffee on an empty stomach; it is better to either dilute it with milk or cream, or wait until you eat food and only then drink coffee. People with stomach diseases, atherosclerosis, as well as children and teenagers should avoid coffee; it will be much healthier for them to drink good tea in the morning.
A cup of tea
The next most popular is, of course, tea. You can drink it in almost any quantity and at any time. Tea invigorates no worse than coffee, but drinking black, strong tea in the morning is not recommended; it is better to start the day with a cup of green or white tea - they contain enough caffeine to wake up the body, and this effect lasts longer than after black teas.
Pure water
In fact, almost all nutritionists agree that the first thing a person should consume in the morning is a glass (or even two) of regular clean water. It copes well with tasks such as awakening the body and starting digestive processes. You need to drink clean, still water room temperature. The amount of water may depend on your needs - if you feel extreme thirst in the morning - do not deny yourself and drink two glasses of water.
Plain water with lemon is the best drink to wake up the body.
In addition to starting the work of the stomach and intestines, a morning portion of water cleanses the toxins that have accumulated in the body overnight and helps the work nervous system. You can add lemon juice, honey, pieces of fruits and vegetables such as strawberries, cucumber, mint leaves to the water. In this case, the detox properties of water increase significantly.
Cocoa
Not many people prefer this drink for waking up in the morning, but in vain - cocoa has an invigorating effect no worse than strong coffee, and in combination with milk it has an amazing taste and charges not only with energy, but also positive mood all day. Cocoa also contains useful minerals and vitamins: phosphorus, magnesium, calcium, potassium, sodium, iron, zinc, fluorine, vitamins A, E and group B. It is useful due to its antioxidant properties, which, by the way, exceed even the antioxidant properties of freshly squeezed juices .
Juices
Many adherents healthy eating They advocate drinking freshly squeezed juices in the morning. Really, Orange juice Drinking for breakfast improves performance circulatory system, of cardio-vascular system, has a positive effect on brain function. Apple and grape juices have the same qualities, plus they have positive influence on the nervous system.
The only disadvantage of freshly squeezed juices on an empty stomach is that they are not suitable for people with increased acidity stomach. It is generally not recommended for anyone to consume orange juice or juice from other citrus fruits on an empty stomach - they can provoke gastritis. Best time for drinking such juices - during meals or after meals.
Chicory
Not many people know what this wonderful drink is, but meanwhile, chicory is an excellent alternative to something not quite healthy coffee. Those who care about their health or for some reason cannot drink coffee choose chicory and do the right thing.
Chicory is a drink made from the root of a plant with same name, which has a lot of advantages and practically no contraindications. Chicory is very useful and is recommended even for pregnant and lactating women who have to give up coffee. It is rich in vitamins, minerals, invigorates and improves mood, and also lowers blood sugar levels, helps lose weight, fights dysbiosis, cleanses the liver and kidneys. And this is far from full list beneficial properties of chicory.
Chicory is a drink that tastes like coffee, but is much healthier. And yet, there is a fly in the ointment everywhere: chicory is not recommended for people with varicose veins veins, in some people it can cause overexcitation and increased appetite. Therefore, you should not get too carried away with this drink, remember - moderation is good in everything.
When people say that water is life, they don’t think too much about how wise and true these words are. Indeed, the human body, consisting of 80% water, cannot function normally without maintaining fluid balance. Dehydration leads to much more serious consequences than fasting.
Meanwhile, support water balance the body is not at all difficult - you just need to drink, and it is advisable to drink correctly. For feeling normal A person needs two liters of water per day. And start consuming it first thing in the morning on your stomach.
Why do you need to drink water on an empty stomach?
A glass of water drunk immediately after waking up may seem like a small thing, but it can bring a lot of benefits. As a result, they are activated life processes organisms that proceed more slowly during night sleep. Liquid reserves that have been used up are replenished. The body is filled with vitality.
At the same time, the gastrointestinal tract begins to work. This promotes easy and quick bowel movements and the most complete absorption of the food that a person eats at breakfast. Thus, during the day he will feel cheerful and full of energy.
Water flushes out toxins from the body, which also contributes to a significant improvement in well-being. By the way, drinking just a glass of water can relieve headaches - they are often caused by a lack of water in the body.
A glass of water, drunk 15-20 minutes before meals, promotes weight loss. Appetite decreases, water fills the stomach, and the person is satisfied with less food.
How to drink water
To extract from this simple procedure maximum benefit, you should follow a few simple rules.
It's best to drink pure spring water, preferably taken from a source in the area in which the person lives. If this is not possible, you can use melted water or even bottled water, but not carbonated water. Teas, even herbal ones, juices, especially coffee, don’t count. They will not replace water.
The water temperature should be approximately equal to the body - then it best penetrates every cell of the body, filling it with energy and renewing it. Cold water can irritate the mucous membranes, and the process of its absorption will be slower.
You can put a slice of lemon in a glass of water or dissolve a teaspoon of honey in it. And both. The beneficial substances contained in these products will only enhance healing effect water
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Rules for a healthy breakfast
The morning meal is rightfully considered the most important, since it is the one that charges you with energy for the whole day. A tasty and healthy breakfast improves your mood, increases your productivity and allows you to prepare for the day ahead in a relaxed atmosphere. But what to do if you don’t feel like eating at all in the morning? Simple recommendations will help you deal with this problem:
- To replenish glycogen in the liver, you need to have breakfast within an hour of waking up. But you shouldn’t run straight from bed to the kitchen - your body needs time to wake up. To get the first feeling of hunger, it’s a good idea to do exercises and take a cool shower.
- After waking up, it is recommended to drink a glass of filtered water at room temperature, which will prepare the stomach for the first meal. To purified water, you can add half a glass of mineral water with a high content of magnesium, a useful anti-stress microelement.
- Contrary to popular belief, breakfast should not be too heavy. Overeating makes you feel sleepy. Better part move the first meal to lunch. If it is not possible to eat a second breakfast, you can replace it with nuts or dried fruits.
- It must be remembered that a carbohydrate breakfast is useful for people who work mentally, and a protein breakfast is primarily necessary for those who work physically.
- You need to eat tasty and varied. Lack of appetite in the morning is not at all surprising if you eat the same thing for breakfast every day.
Nutritionist Kovalkov about a healthy breakfast
Protein Breakfast Options
Protein foods saturate better and speed up metabolism in the body. They are rich in calcium, vitamins and microelements. People who prefer this breakfast option are not prone to overeating during the day. In addition, protein is the main building material for muscles, hair and nails.
Omelet or scrambled eggs
Scientists have proven that the cholesterol contained in egg yolk is not at all dangerous. Lecithin and choline, substances also included in this useful product, prevent its deposition. A dish made from 2-3 eggs is best combined with vegetables, such as tomatoes or bell pepper. This breakfast will enrich your body with protein for the whole morning.
Yogurt
It's no secret that eating yogurt for breakfast is healthy. Only without sugar, dyes, preservatives and other chemical additives. Thanks to the content of beneficial fungi and lactobacilli, this product normalizes intestinal function and allows you to stabilize the metabolism in the body. It’s very easy to prepare it at home: in a special yogurt maker, slow cooker or in a regular thermos. You can add any fillers to natural yogurt: syrups, fresh fruits, nuts, cereals.
Cottage cheese
In order not to burden the pancreas with too heavy food in the morning, it is better to use cottage cheese with 5–9% fat content. You should not give preference to a low-fat product, because for normal absorption of calcium the body needs simultaneous consumption of fats. Those with a sweet tooth can treat themselves to cottage cheese with berries or fruits with the addition of a spoonful of honey or jam. Salty food lovers will love cottage cheese with sour cream and herbs. A great breakfast would be cheesecakes or a healthy casserole.
Carbohydrate Breakfast Options
Carbohydrates are necessary for active work brain But not all of them are suitable for healthy breakfast. Simple carbohydrates (cookies, white bread, cornflakes) are quickly absorbed. Once in the blood, they are immediately converted into sugar. Insulin produced by the pancreas removes it, turning it into fat. At the same time, your blood sugar level drops, and you feel hungry and tired. Complex carbohydrates take longer to digest, so they are an excellent source of energy for the whole morning.
Porridge
First of all, complex carbohydrates include cereals. That's why it's good to eat porridge for breakfast several times a week. In this case, it is better to choose oatmeal, buckwheat, millet or pearl barley. They contain great amount vitamins and microelements, as well as essential fiber. Whole grain cereals will provide energy for several hours, and coarse fiber will help with work gastrointestinal tract. It should be remembered that semolina and white rice are simple carbohydrates. Their consumption will cause drowsiness, and soon another attack of hunger. It is recommended to cook porridge in water or low-fat milk. You can add pumpkin, dried fruits, nuts and honey to taste.
Muesli
This healthy mixture will give you a boost of energy for the whole day. Thanks to the content large quantity indigestible fiber, this breakfast is ideal for people with overweight. The body will spend a lot of energy trying to process coarse fibers, thereby burning calories. Store-bought muesli often contains a lot of sugar and artificial additives. Therefore, it is better to prepare such a mixture yourself. Healthy muesli should contain unprocessed oats, unroasted whole grains, nuts and dried fruit. You can pour the resulting mixture with skim milk or yogurt.
Whole grain sandwiches
Few people know that it is healthy to eat sandwiches for breakfast. Not from white bread with sausage and cheese. They contain simple carbohydrates, preservatives and bad cholesterol. Such a morning meal will only awaken your appetite, and after an hour or two you will want to eat even more. If you have very little time for breakfast, you can snack on sandwiches made from whole grain bread with pieces of boiled chicken breast or fish. Instead of butter, it is better to use low-fat cottage cheese with herbs, add fresh vegetables and lettuce. You can also eat this healthy sandwich as a second breakfast and take it with you wherever you go. By the way, grain bread is an excellent source of fiber and B vitamins, necessary for the beauty and health of hair.
Whole grain pancakes
When, if not in the morning, can you please yourself with high-calorie pancakes without compromising your figure? You don’t have to worry about weight gain—the calories you gain will be burned during the day. It’s just healthier to cook them not from wheat flour premium, and made from whole grains, for example, oatmeal or buckwheat. It is better to bake such pancakes in a non-stick frying pan without adding oil. They will be a great resource complex carbohydrates and will create a feeling of fullness for a long time.
A good mood, high performance and a sense of vigor throughout the day depend directly on the foods consumed in the morning. Breakfast will not take much time, but will bring enormous health benefits. Start your day right!
As you know, humans are mostly made of water. Therefore, it is important to replenish it on time. But why in the morning and before meals? Scientists answer:
- the most important effect of such water is activation metabolic processes. That is, a direct aid to digestion;
- a good metabolism also helps you lose weight;
- also some chronic diseases you can win faster if you do not neglect the advice of drinking exactly a glass of cool water in the morning;
- Overloaded with food in the morning, the intestines and stomach, which have not had time to properly wake up, will suffer. And water will allow them to become more active, after which they need to be fed with food after 45 minutes.
What is better to drink in the morning on an empty stomach?
There are many things you can drink in the morning. But only some liquids can help a person and bring real benefits. It's worth considering which ones.
First of all, it is water. She is the universal answer to the question of what is best to drink in the morning. You should not use boiled water - there is nothing useful in it. The best option would be raw. But if you don’t trust the local water supply, you should replace it with bottled water. Even something as simple as water can be taken in different ways:
- cold. Extends human life and strengthens the body. Most the best option– pure spring water;
- room It has an awakening effect on the stomach and reduces the chance of heartburn or cramps. In fact, it has no more effects. But it’s also the most comfortable to drink;
- hot. Has a cleansing effect, eliminating mucus from the gastrointestinal tract. It has a positive effect on health, rejuvenating the body, and speeds up metabolism. The latter is useful for those losing weight.
Next is honey. It is recommended to eat at least a teaspoon in the morning, appealing to his beneficial properties. In addition to its healing and antibacterial properties, it can lift your spirits and charge your body with vigor and strength. By the way, you can add it to a glass of water - you get the perfect combination.
The last point is oil. A spoon of olive oil can perfectly cleanse the body of everything unnecessary. It will eliminate problems with the liver and intestines, allowing brain cells to work better and longer. Also olive oil has a positive effect on blood vessels, clearing them of cholesterol and strengthening the walls.
A healthy breakfast sets the mood for the body for the whole day. However, an incorrectly selected menu can make the body feel stressed, and regularly missing breakfast in the morning leads to the development of gastrointestinal diseases.
The importance and rules of a healthy breakfast
To understand whether you need to have breakfast in the morning, it is enough to find out how beneficial it is for the body:
- The right breakfast starts work digestive system, so food taken during the day will be absorbed faster, which promotes weight loss.
- The risk of developing gastrointestinal diseases is reduced.
- If you eat in the morning what is good for the body, you don’t have to worry about premature skin aging.
- Having received nutrients in the morning, the brain will work more efficiently, which will affect performance and mood.
In order to decide what to eat for breakfast, it is recommended to follow simple rules:
- The menu needs to be drawn up in advance, and every evening you need to prepare either dishes for breakfast or products for its preparation.
- Don't skip breakfast.
- It is recommended to drink a glass immediately after waking up drinking water or water with lemon juice and honey.
What is healthy to eat for breakfast
When compiling a list of what is healthy to eat for breakfast, nutritionists rely on the composition of the product, its calorie content and nutritional value.
Most healthy food In the morning, porridge is considered. Cereals are rich in fiber, vitamins and proteins. They take a long time to digest, so a person does not feel hungry until lunch. Porridges in packages that take 2-5 minutes to prepare are not healthy, since the flakes were created from cereals without a grain shell, which contains fiber. You can add berries, fruits, and nuts to porridge, and it can be cooked in both milk and water.
Cottage cheese is considered an equally useful product. Eating cottage cheese regulates work digestive tract, which allows you to eat fatty or spicy foods during the day without injuring your stomach. You can add berries and nuts to cottage cheese.
Despite the fact that fruits contain many useful substances, they are not very suitable for breakfast due to their rapid digestibility. If you eat only fruits in the morning, the feeling of hunger will appear after a few hours. However, they should and can be consumed as an addition to the main dish, for example, you can eat an apple with a sandwich or cottage cheese.
Sandwiches can also be healthy for breakfast, but only if they are made from rye or whole grain bread, which is healthier than white bread, which takes a long time to digest and does not benefit the body. It is better not to choose fatty foods, mayonnaise and ketchup as sandwich fillings, but instead take vegetables, dairy products or honey
Also healthy products for breakfast are:
- sour cream;
- natural yoghurts;
- dried fruits;
- lean meat;
- greenery.
What to drink for breakfast
Fresh fruit and vegetable juices for breakfast provide the body with a supply of vitamins and microelements, making you feel energized and energetic throughout the day. Orange juice is considered the most beneficial, but it is not advisable to drink it on an empty stomach.
You can drink coffee for breakfast, but only natural, not soluble caffeine-containing product. Coffee must be brewed in a Turkish coffee pot, then this drink will not only be invigorating, but also healthy. This also applies to cocoa.
Fermented milk products such as milk, kefir, drinking yogurt, you can drink unlimited drinks for breakfast.
Sample breakfast menu for the week
If it’s hard to figure out what to eat for breakfast, a table is provided sample menu for a week. You can choose any drinks that are healthy.
| Day | Products | Recipe |
| Monday | Fruits or dried fruits, sour cream or yogurt. | Chopped pieces of fruit are seasoned with sour cream or yogurt and mixed. Let the salad sit for 15-20 minutes. Fruits for breakfast enrich the body with vitamins and microelements. |
| Tuesday | Cereals (wheat, rice, semolina, corn, buckwheat), milk or water. | You can cook porridge either in a slow cooker or in a saucepan. The cereal should be poured with milk or water in a ratio of 1:3 and left to cook. |
| Wednesday | Cottage cheese, eggs, flour, fruit (to taste). | Add 2 eggs to 300 g of cottage cheese and beat the resulting mass. Gradually add flour to the dough. After the dough has acquired a dense consistency, it is divided into round flat parts - future cheesecakes. It is not advisable to fry them; it is better to put them in the oven for 20 minutes at +180°C. |
| Thursday | 2-3 eggs. | In people suffering from diseases of the gastrointestinal tract, the yolk chicken egg may cause an exacerbation, so they are advised to eat only protein. The eggs are boiled for 6-8 minutes in water, after which the dish can be salted or seasoned with herbs. |
| Friday | Rye bread, cottage cheese, herbs and berries (to taste). | The greens are finely chopped and mixed with cottage cheese, after which the mass is spread on pieces of bread. Before eating, you can decorate the sandwich with berries. |
| Saturday | Cabbage, cucumbers, radishes, lettuce, apple, lemon juice. | All products are finely chopped and mixed. You can season this salad with sour cream or yogurt, then add a little lemon juice. |
| Sunday | Bread (rye or whole grain), sour cream, cheese, honey, cucumbers and tomatoes. | The pieces of bread are divided into two parts: some will become sweet sandwiches, and others will become vegetable sandwiches. For the first, you need to mix sour cream and honey and spread this filling on the sandwich. Sliced cheese and thin rings of cucumbers and tomatoes are placed on the remaining bread, then covered again with cheese and bread. Before use, you can put it in the microwave to melt the cheese. |
People on a diet wonder if they can eat cottage cheese for breakfast if it contains a lot of fat. Cottage cheese low fat or with low content fat is as healthy as homemade cottage cheese, but contains fewer calories.
Foods that are bad for you in the morning
Healthy breakfasts can be spoiled by the following products:
- Juices in packages. They contain a lot of sugar and simple carbohydrates.
- Porridge instant cooking, sweet balls for breakfast. Products are high in calories, but do not benefit the body.
- Sausage, sausages. They have little meat, but do have fat and soy products.
- Fat cakes.
- Chocolate bars, curd cheeses.
- Chips and fast food.
- Instant coffee.
- Black strong tea.
- Carbonated drinks.
Need to remember: best breakfast- the one that you like and is useful.
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