Milk or dairy derivatives, such as yogurt or
cheese.
The most important property of this group of
foods is calcium, and proteins of high biological value. They also contain
significant amounts of vitamins A, D, B12, and other minerals such as
phosphorus. But they are poor in iron, copper and vitamin C. Milk, in people
with overweight and blood lipid alterations, it is advisable to take it
semi-skimmed or skimmed, with less fat and, therefore, fewer calories and
cholesterol. Yogurt also provides probiotics.
Cereals
and derivatives but with fiber, such as whole wheat bread, oatmeal, etc. This
type of food mainly provides complex carbohydrates, some protein and little
fat, as well as B vitamins and minerals.
They
are an important source of energy for the body. The contribution of B vitamins
and fiber stands out, especially if they are whole.
Fresh fruit.
They provide water, fiber, vitamins and minerals.
Together with vegetables they provide most of the antioxidant substances. They
are usually consumed especially at the end of meals because they are very
effective in facilitating the assimilation of many nutrients. But they are a
very good option not only for breakfast but also for a snack.
The balanced combination of these three food
groups provides the basic elements: carbohydrates, fiber, protein, water and
the necessary amount of fat. They can be completed with other foods such as
dried fruits (walnuts, almonds, hazelnuts), protein foods such as eggs or
cheese and fatty foods such as extra virgin olive oil.
It is important to
remember that the perfect drink to accompany a good breakfast is water.
Francis Bacon said that "Hope is a good
breakfast but a bad dinner." But in addition to hope, there are other
foods that are especially good for us if they are included in the first meal of
the day.
Don't skip it.
According to a study, both children and adults
who skip the first meal of the day tend to eat worse and lead a more sedentary
life. They also tend to have higher cholesterol and insulin levels (and
therefore more likely to suffer from diabetes and heart disease) than those who
eat breakfast.
Less overweight.
A study by the National Heart, Lung, and Blood
Institute (USA) revealed that young women who eat breakfast cereals have a
lower waist-height ratio, which is the best indicator of absence of overweight
and low cardiovascular risk. Also, a Scraton University study revealed that
wheat or corn cereals contain more antioxidants than any other breakfast.
In a meeting.
According to a One Poll survey, meetings during
breakfast are more productive than meetings in the afternoon. 67% of the
subjects are more predisposed to be attentive during breakfast.
Exercise first.
A recent study from the University of Birmingham
published in Medicine & Science in Sports & Exercise It showed that a
higher proportion of fat is burned when we exercise before eating breakfast.
However, if we eat breakfast first and move later, engineered carbohydrates
(cereals, bread, etc.) disrupt fat metabolism for at least 6 hours.
Less lead.
A study in the Environmental Health Journal
revealed that children who eat breakfast daily have lower levels of lead in
their blood (15% less) than those who skip this meal.
If you are on a diet.
Adults trying to lose weight are more successful
eating a healthy breakfast than avoiding it and having something in the middle
of the morning. On the other hand, a study by the Pennington Center for
Biomedical Research has revealed that eating eggs for breakfast helps to lose
between 60 and 65% more weight in subjects who are subjected to a weight loss
diet than any other breakfast.
Without breakfast you smoke more.
According to a study published in the European
Journal of Clinical Investigation, the absence of breakfast is associated, in
addition to being overweight, with a greater tendency to smoke tobacco, consume
marijuana and drink alcohol.
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