On any given day, one in five Americans skip breakfast. And for those who do not eat, is mostly recover and go: a muffin pan, muffin or a bowl of cereal. You have all day to eat well, what's the problem?


Here's the bad: Studies have shown that people who eat a healthy breakfast is more energetic and mentally alert than those who eat little or nothing at all. They are also less likely to become diabetic or have high blood pressure, strokes and heart attacks. And guess what? Breakfast for anyone trying to keep unwanted pounds off (and who does not?), Is essential.


Photo: Ministry of Health



It 's simple physiology. Each night, a long fast, you need to download. If you eat processed foods and refined carbohydrates such as bagels and donuts, glucose enters the bloodstream too quickly. Peak blood sugar and then crash, taking energy with it. Three hours later, when it is too early for lunch, you're hungry again.


So grab a quick snack, say a cookie or a coffee cake, and the whole process starts again. Repeat cycle every day for years and you are just asking is diagnosed with metabolic syndrome, a precursor of diabetes, heart disease, immune disorders, obesity and cancer.




The key is to have breakfast with the resistance. A meal rich in nutrients and fiber, complex carbohydrates, moderate protein and good fats have more time to digest. You do not have experience running accidents in the vending machine of a high-energy pick-me-up. That support energy and thereby will.


Healthy carbs found in whole grains, legumes, fruits and vegetables that are naturally full of fiber. Not just a way to stay regular, a high fiber diet is a cornerstone of a healthy diet. Fibre keeps our cholesterol, blood pressure and blood sugar in check. (Ideally, we should eat 25 grams of fiber per day, but most of us only get 15th)


Whole grains are a convenient way to increase our fiber intake. But choose wisely for cereals in the hallway. Cereals contain most supermarket corn syrup, white flour and high in sodium, none of which is good for you. Find cereals that are low in sugars, protein and fiber, and made from whole grains. A bowl of high fiber cereal sprinkled over the berries will give us at least 12 grams of fiber. Not a bad start!


Although the "good" carbohydrates are the basis for a healthy breakfast, be sure to include foods that contain lots of protein. As it slows down the rate at which food passes from the stomach to your intestines, the protein makes you feel fuller. Studies also show that the protein prevents the hormone ghrelin to induce appetite.


You do not have a lot of protein for breakfast. About 10 grams is enough to balance your meals. You can get a cup of low fat yogurt, almonds 1 / 3 cup or egg. The eggs were given a bad reputation, but as a protein source they considered the gold standard because they contain a perfect balance of amino acids and choline.


As for healthy fats, choose unsaturated fats such as nuts, flaxseed, and salmon.


No time for breakfast? Break the rules. You do not need to eat when getting out of bed, wait an hour or two after sleeping. It does not need to eat a whole meal all at once. Why do not you nibble on in the morning? Also, do not limit yourself to a traditional oatmeal, eggs, whole turkey sandwich bread and slices of tomato to meet nutritional needs.


It's not too late to add it to your 2010 resolutions. As you brush your teeth and get dressed, promise to make breakfast an automatic part of your morning routine. You will feel, look and perform better all day!


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