Breakfast important meal
Breakfast is a very important meal during the day. The vast majority of the population does not have breakfast. They avoid or do not have time or even have an unhealthy meal. Most children do not have breakfast or eat fast biscuits and refined products. Research has shown that children who have a healthy regular breakfast have better results at school and beyond. A balanced breakfast brings new fuel to your body that turns into energy and keeps you up all day long. From the moment you had your last meal to breakfast, about 5 and even until 13 hours is called fast.
Glucose over night
The body uses glucose or blood sugar for energy, and excess glucose is stored in the liver as a glycogen, which can be released into circulation if necessary. Breakfast allows you to fill in „brain levels“, which is of particular importance – because the brain does not have its own glucose reserve, so the blood sugar level must be constant
Breakfast and physical, mental abilities
Breakfast enhances your physical and mental abilities. Breakfast raises the level of energy in the body and returns blood sugar to normal after a night fast. It also raises glycogen, which is stored in muscles and the liver. Carbohydrates are the primary source of energy for muscles and the nervous system. If you have a low level of carbohydrate during physical work, this leads to a decline in performance. If you are more active mentally then there is a decrease in concentration, migraine, headache, dizziness ,low blood pressure.
Overnight fasting
When we go to sleep glycogen levels in the liver and glucose is in surplus to supply the body with energy. During the initial hours of sleep, the protein synthesis and growth hormone is high. But during the early morning hours the level of glycogen in the liver and glucose decreases, as well as insulin and growth hormone. In order to prevent a fall in blood glucose, blood cortisol increases rapidly just before waking up. Cortisol is a stress hormone that is relised from theadrenal glands and responsible for degradation of proteins and fats. Proteins that have been explained on amino acids are transported to the liver where the liver turns them into glucose and sends it further into the bloodstream to return blood glucose to normal.
When we waking up level of cortisol at that time is the highest. In order to reduce it, we need to dispose of the necessary nutrients. To have breakfast, otherwise it will remain elevated until we consume the necessary nutrients. This will cause prolonged detachment of proteins in the muscles, which will result in sports and athletes. The longer you have elevated cortisol in your blood, the fat will be stored more and more in the abdomen and will stimulate your appetite. Chronic elevated levels of cortisol is closely related to obesity and other metabolic diseases, such as type 2 diabetes and heart disease. So it’s important to have a healthy balanced breakfast.
What contains a healthy balanced breakfast
1. Carbohydrates and dietary fibers
2. Fat
3. Protein
4. Minerals and vitamins
5. Antioxidants
1. The best source of carbohydrates for breakfast
– Berries fruits
– Watermelon
– Other fruits (except bananas and pears)
– Whole grain bread yeast free
– Oatmeal
– Dates
– Organic maple syrup
– Organic raw honey
1.1. Fibers
– Avocado
– Berries
– Figs
– Articoke
– Nuts
– Qinoa seeds
– Chia seeds
2. Fats and oils
– Coconat ( coconut milk )
– Nuts raw or as milk
– Avocado
3. Proteins
– Chia seeds
– Nuts raw and as milk
– Qinoa seeds
– Chick pea ( hummus )
– Eggs
4. Minerals and vitamins are found mostly in fruits and vegetables as well as in nuts, seeds, legumes.
5. Antioxidants are also found in these products (you can read about antioxidants in the article on Antioxidants).
– Blueberries
– Chia seeds
– Cinnamon
– Cocoa
A regular healthy and balanced breakfast will bring your body into a fully functional person. You will be healthier, better mood, energetic. For athletes, there will be high progress in shape.
Nemanja Ljubisavljević
Trener i Savetnik za ishranu
