Natural and Nutritious Breakfast
Natural and Nutritious Breakfast A balanced breakfast provides important nutrients, a harmonious distribution of calories and psychophysical well-being throughout the day.
A healthy and natural diet considers that between breakfast and mid-morning intake basically three food groups should be included:
• Carbohydrates: They are the energy foods par excellence.
Cereals and their derivatives:
Whole grains: oatmeal, brown rice, quinoa, millet, barley, buckwheat, spelled, and wheat (currently, it is the most consumed cereal in Europe, very genetically modified, and high in gluten, so it is better to start eating other cereals like those mentioned above)
Breakfast cereals: muesli, granola, cereal flakes without sugar. The cereals that we can buy in the supermarket carry huge amounts of refined sugar, jeopardizing our internal glycemic balance. It is better to buy them without sugar or any other type of sweetener, and take advantage of the taste of fruits such as prunes, bananas, apples, etc. to give that sweet touch, or sweeten with fructose, organic honey or whole cane sugar).
Bread, biscuits and homemade pastries, all integral, are ideal and almost essential foods for breakfast due to their high content of slow absorption hydrates, fiber, mineral salts and vitamins of group B.
They will give us energy throughout the morning without mistreating our pancreas.
Fruits and vegetables:
The fruit is rich in fast-absorbing carbohydrates, water, minerals and fiber. In addition, it is a great way to provide our body with the daily dose of vitamins it needs. They can be consumed in the form of: fruit juice, freshly squeezed fruit, homemade jams and whole fruit. Eg: Coconut juice: remineralizing, strengthens bones and teeth. Almond juice or milk: almost a substitute for breast milk, strengthens muscle tissue, brain and nerves. Lemon, grapefruit, kiwi, orange juices are rich in vitamin C.
All green vegetables have high content of calcium, magnesium, iron, phosphorus, potassium vitamins A and C. Natural vegetable juices can be consumed alone, combined with each other or with fruits. Eg Juices: carrot with apple, carrot with celery, apple with ginger. Parsley juice is a drink of chlorophyll, rich in iron and pro-vitamin A, effective for the kidney, liver and gallbladder. Cucumber juice: cleanses the blood and keeps the complexion fresh and lush.
Fruit or vegetable juices provide new energy, help reduce fat, reduce appetite and cleanse the body. They must be consumed freshly prepared to preserve their nutritional properties.
Morning is the most favorable time of day to eat fruits and cereals.
Both have a high carbohydrate content that quickly converts into energy; fiber, a regulatory nutrient that stimulates the functioning of the digestive system, and its fat content is practically nil.
It is recommended not to ingest them together as they are incompatible. In summer you can choose fruits because it is a time to finish with them and in winter give priority to cereals and consume fruits in the middle of the morning.
• Proteins: They consist of long chains of amino acids. They are the fundamental element of which the tissues are composed (muscles, blood, nervous system, etc.). They are essential for growth, tissue formation, reconstitution of damaged tissues, for food metabolism and for the production of some enzymes. If few proteins are consumed, the tissues will suffer damage and if they are in excess they become fat, they can force the liver and kidneys, and increase the risk of osteoporosis due to the loss of calcium. They are found in milk, soy milk, yogurt, tofu, cheese, ricotta, meats, sausages, fish, eggs, etc.
Do not forget that the daily amount of protein recommended by the WHO is less than 1 gr. per kilogram of weight of the person (eg a man of 75 kilos will need a maximum of 75 grams of protein per day). Everything that is not needed, that is ingested in excess, will become fat (storage of the organism) and will force our liver and kidneys.
• Lipids: They are important constituents of the diet, for their energy value, for the content of fat-soluble vitamins and essential fatty acids present in natural foods.
Saturated fatty acids are found mainly in animal fat, e.g. Butter there are also saturated vegetable products such as cocoa cream.
Monounsaturated fatty acids include olive, almond, peanut, pistachio, avocado and hazelnut oil, do not carry the health risk of saturated fats, and are more resistant than polyunsaturated oils in becoming rancid. Essential fats are very Good for health, are linoleic acid, from the Omega 6 family (sunflower oil, corn, soybeans, sesame, hemp, evening primrose, borage, currant seed), and alpha-linolenic acid, from the family of the Omega 3 (flax oil, soy, pumpkin, nuts, green leafy vegetables). Omega 3 and 6 essential fatty oils are found, for example, in flax and sunflower seeds, etc.
• Minerals and Vitamins: They are chemical substances present in very small quantities in food, they are essential for the normal and optimal functioning of the organism.
• Water: it is the completely alkaline vital liquid that serves to quench thirst, helps to assimilate the nutrient elements contained in food and to help eliminate and regulate the content of toxic substances in the body.
All juices are a good source of water.
Water can be consumed naturally or in infusions: malt coffee, barley, fig, herbal teas. Healthy drinks for breakfast are green tea and bancha tea, it is a three-year-old tea, rich in calcium and vitamin C. Help to alkalize the blood. Refreshes, strengthens and gives vitality. It is beneficial for people suffering from bladder infection, heart disease and indigestion. It helps digestion. It alkalizes the body, lowers uric acid, gout, joint pain, and reduces inflammation and weight loss. And besides, it's great!
Dietary supplements for breakfast:
• Beer yeast: Converts sugars into amino acids, provides mineral enzymes, and produces vitamins. It is an energetic, stimulating and regenerating food. Rich in vitamin B, in minerals and proteins. With purifying, remineralizing action for hair and skin. It is recommended for anemia, nervous tension, stress, hair loss, acne. In the treatments to lose weight take it five minutes before the main meals and to gain weight and restore the body take it after meals. Brewer's yeast should not be boiled because it loses part of its qualities.
Wheat germ: It is the richest natural source of vitamin E, one of the most potent antioxidants, and that most protects the heart and coronary arteries. It also protects the cells against the possible attack of free radicals. Vitamin E is necessary for the maintenance and stability of cell membranes.
It also contains amino acids of great biological value, essential fatty acids, vitamins F and group B (B1, B2, B3, B6, pantothenic acid), substances of action Antiandemic and minerals such as manganese, cobalt and copper, zinc, iron. Recommended in intellectual fatigue, in digestive disorders.
Effective preventive atherosclerosis due to its contribution in vitamin E and the accumulation of cholesterol in the arteries due to its phospholipid content. Reduces blood sugars for its contribution in Magnesium and vitamin F. Ally the beauty of hair, nails and skin for its contribution in zinc and B vitamins. Ideal in pregnancy, lactation, growth and conditions post-operative
Lecithin: it is a fatty product that usually comes from soybeans, it is also found in seeds and nuts, whole grains, brown rice, and cold pressed oil. It consists basically of fat, unsaturated fatty acids, phosphorus, vitamin B. Lecithin is present in the body's cells, especially those in the brain and nervous system. . The consumption of lecithin helps to reduce tension and dissolve cholesterol deposits, fat is better metabolized, which is why it is used in skin treatments such as psoriasis, eczema, seborrhea, etc. Help in diabetes treatments for the best absorption and metabolism of sugars and starches. It improves digestion, liver functions, kidneys, provides resistance to viruses and bacteria, rejuvenates the skin and is brain stimulant.
Honey of bees: contains water, carbohydrates, glucose, fructose, sucrose, maltose, phytoestrogens and bactericidal substances, acids and amino acids, mineral substances and trace elements, vitamins and enzymes and other elements with lots of calories. Its consumption at breakfast ensures physical and mental efficiency throughout the day, facilitates the absorption of useful calcium to bones and teeth. The respiratory tract, heart, liver, muscles, blood and kidneys benefit. Pollen, propolis and royal jelly also make a great nutritional contribution. Make sure it is from an ecological hive !!
Natural sweeteners: they have nutritional properties and are slowly absorbed: rice honey, barley honey, organic whole sugar, stevia or sweet, fruity grass.
Breakfast must be sufficient, complete, harmonious and adequate, that is, comply with the laws of food.
1.- Quantity : the amount of food ingested must be sufficient to proportionally cover the caloric needs of the organism, through an adequate supply of food.
Energy foods, proteins, minerals, vitamins and water must maintain a normal balance to maintain health
If the food complies with the quantity law, it is considered sufficient. If the contribution is greater than the caloric needs, it is considered excessive, and it will be insufficient if it does not cover the caloric requirements or the amount of nutrients to maintain the balance.
2.- Quality: you must supply the body with all the nutrients that compose it and thus have everything you need for its normal functioning, this is accomplished by eating various foods in adequate quantities and proportions
If breakfast complies with this law, it is considered complete, if a nutritional principle is lacking or it is very scarce it will be lacking.
3.- Harmony: the nutrients that make up breakfast must have a proportional relationship between: carbohydrates (50-60%), proteins (35-30%) and lipids (15 -10%), otherwise it can be considered a disharmonic feeding.
4.- Adaptation: the individual needs of each individual must be respected, it will be based on age, activities, tastes, habits, health status and socioeconomic status.
Choose the best to prepare a balanced and rich breakfast, with adequate combination of food, adapted to different tastes, modalities and availability of time.
To enjoy!!!!
Literature source consulted: Morales, A.- Frutoterapia. Ed. Edaf. 2003
