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Don't skip breakfast

The concept is known and understood: not having breakfast in the morning leads to eating much more during the day, with the risk of overeating in subsequent meals. A healthy and balanced breakfast not only provides the energy to face the day in the best possible way, but wakes up the metabolism, regulates blood sugar levels, helps with weight management, also supports heart health and improves cognitive functions.

A nutritious breakfast allows you to start the day with vitality without arriving tired and hungry at the lunch break. Scientific research has shown that by not consuming this meal, you miss an important health appointment. This leads to greater difficulty in concentrating during the morning and also negatively affects afternoon performance due to the excessive insulin swing and the significant digestive effort.

Furthermore, drinking a glass of water a day before having breakfast has a detox function and helps to reach the right amount of daily water.

Whatever breakfast you choose, it is important to brush your teeth before or after having it.

Nutritious and balanced breakfast

A breakfast must ensure that what you are consuming when you wake up is satiating and healthy. According to nutritionists, the first main meal of the day should include at least 15% of daily calories (some go as far as recommending 20%).

A nutritious breakfast varies depending on several factors such as weight, gender and food preferences. Overall, choosing which foods you prefer should focus on foods that add essential nutrients, such as protein, fiber, vitamins and, of course, some healthy fats. Therefore, prefer low glycemic index carbohydrates such as wholemeal bread, together with lean proteins such as skimmed milk. Instead, avoid cereals rich in sugar, croissants with a high fat content, high-calorie biscuits or substitute bars. Even sweetened industrial fruit juices, smoothies and yogurts are not a healthy option.

Natural yogurt and Greek yogurt, on the other hand, have several positive properties.

To build muscle it is better to eat protein for breakfast.

When to have breakfast

When it comes to a healthy diet, eating your meals is as important as what you eat. The best time to have breakfast is within two hours of getting up, which is the time needed for the metabolism to reactivate. There are exceptions, which vary depending on the activity carried out by the individual, which may cause the time to be dedicated to breakfast to vary. For example, if you train in the morning, it is advisable to consume a light meal such as a banana or avocado toast 20-30 minutes before training.

Breakfast: what to eat if you have little time

Better to have a simple breakfast than skip the meal altogether. The best way to eat healthily in the morning even when you don't have much time is to choose practical alternatives such as whole grain cereals with low-fat milk, oatmeal and nuts, hard-boiled eggs or chopped apple with a sprinkling of cinnamon. Furthermore, it is a good habit to always have so-called healthy take-away foods in the pantry such as fresh fruit, ricotta, yogurt and homemade muesli.

Due to needs, we are often led to eat breakfast at the bar, reducing it to cappuccino and croissants. A breakfast mainly based on sugars generates a sudden increase in blood sugar, a problematic insulin response, therefore a rapid passage of glucose from the blood to the tissues which translates into transient hypoglycemia, a stimulus which, combined with rapid gastric emptying, is collected by the hypothalamic center and contributes to the generation of hunger.

Organize breakfast the night before

Plan your meal in advance: prepare your meal the night before to save time in the morning. For example, soak oats overnight for quick morning porridge; prepare and store the yogurt parfait or your favorite smoothie in the refrigerator before going to bed. Always keep a small amount of chopped fruits and vegetables to make an instant fruit salad. As well as preparing plum cakes or wholemeal muffins (gluten-free, lactose-free, reduced fat), and consuming them in the following three days.

Three main meals: the ideal times for the metabolism

What are the best times to observe for the three main meals, so that our metabolism works at its best?

The right time to eat breakfast is between 7 and 8 in the morning, because the metabolism reactivates and what is introduced is burned quickly. Low glycemic index carbohydrates such as wholemeal bread are preferable, accompanied by lean proteins such as skimmed milk, and vitamins from fruit or juice.

The ideal time for lunch would be between 12 and 1pm. This is explained by the digestive phase: in the following three hours the hormones activate the metabolism and avoid adipose accumulation. For lunch, prefer carbohydrates such as pasta, potatoes or rice, accompanied by vegetables or legumes.

Not having dinner too late is a rule to be observed also to guarantee a restful sleep. The ideal time is between 7pm and 8pm. Prefer proteins, limiting carbohydrates to 50 grams of wholemeal or rye bread, and a portion of vegetables, even in the form of soup, minestrone or velouté.

A small hunger-busting snack should be consumed between 10 and 11 in the morning and between 4 and 5 in the afternoon.

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