Breakfast – the most important meal of the day

Breakfast

Are you a person who skips breakfast? Your reasons for skipping breakfast are usually corroborated with things like „I don’t have a habit of having breakfast in the morning“ or „My lifestyle is so busy that I don’t have the time for breakfast“ or „I plan to lose weight and I’ll skip breakfast.“

Healthy breakfast means a healthy start to the day. Nutritionists say that breakfast improves: learning, comprehension, psychosocial activities, accuracy, activity and productivity and cognitive functions. Breakfast with lots of proteins provides us satiety, a sufficient amount of energy, preservation of human body and prevention of obesity. If you think „instead of breakfast, I’ll drink a cup of coffee because I want to lose weight“ – you´re wrong! If you skip breakfast you increase the possibility of greater intake of food for lunch and dinner and unnecessary snacks, and that´s not what you want. If dinner is your largest meal of the day, it´s logical that you´ll gain weight because you won’t be able to spend this food and energy.  If you want to lose weight start yesterday, not tomorrow. Balance a healthy breakfast without refined foods, spend time in nature and start exercising. If we could determine the appropriate amount of food and exercise for each individual, not too much, not too little, we would find the safest way to health.

Your excuse is „I don´t have habit of breakfast in the morning“. I offer a simple solution – change the habit. Once you build your metabolism, it will become a routine.

If you´re one of these people who live a busy lifestyle and don´t have time to eat healthy, I will show you one of my breakfasts which can be made in 2 minutes. You can eat this meal in the morning, before some kind of physical activity, or maybe after dinner, instead of unnecessary snacks. I personally eat this meal only in the morning, 4-5 times a week.

Take care of your body because it is the only place where you can live!

 

Breakfast ingredients:

  • Milk
  • 40g/60g Oat flakes
  • Banana             
  • Almonds
  • Honey
  • Raisins
  • Walnuts


Croatian:

 

Doručak – najvažniji obrok u danu

Jesi li osoba koja preskače doručak? Razlog preskakanja doručka potkrepljuješ činjenicom „nemam naviku doručkovati u jutro“ ili „živim užurbanim stilom života i ne stignem“ ili „planiram smršavjeti koji kilogram pa ću izbaciti doručak“.

Zdrav doručak znači zdrav početak dana. Nutricionisti naglašavaju da doručkom poboljšavamo; učenje, spoznaju, psihosocijalne aktivnosti, točnost, aktivnost i produktivnost te kognitivne funkcije. Doručak bogat proteinima osigurava nam sitost, dovoljnu količinu energije, očuvanje tjelesne mase i sprječava pretilost. Ukoliko mislite „umjesto doručka ću popiti šalicu kave jer želim izgubiti kilograme“, griješite! Preskakanjem doručka povećavate mogućnost većeg unosa hrane za ručak i večeru te nepotrebnih grickalica, što vam ne ide nikako u korist. Ako vam je večera najveći obrok u danu logično je da ćete se udebljati jer tu hranu i energiju nećete imati gdje potrošiti. Ako želite smršavjeti krenite jučer ne sutra, balansirajte si zdrav doručak bez rafiniranih proizvoda, provodite vrijeme u prirodi, krećite se i krenite s vježbanjem. Ako bismo svakom pojedincu mogli odrediti odgovarajuću količinu hrane i vježbi, ni previše, ni premalo, pronašli bismo najsigurniji put do zdravlja.

Izlika vam se uglavnom svodi na „nemam naviku doručkovati ujutro“. Ja vam nudim jednostavno rješenje – promijenite naviku! Kada jednom izgradite metabolizam to će vam postati rutina.

Ako ste jedan od onih koji žive užurbanim stilom života i ne stignu se zdravo hraniti, pokazati ću vam jedan svoj doručak koji se napravi za 2 minute. Ovaj obrok možete jesti ujutro, prije nekakve tjelesne aktivnosti ili poslije večere u zamjenu za nepotrebne grickalice. Osobno jedem ovaj obrok samo ujutro, 4-5 puta tjedno.

VODITE RAČUNA O SVOME TIJELU, TO JE JEDINO MJESTO GDJE MOŽETE ŽIVJETI !

Sastojci doručka:

  • Mlijeko
  • 40g/60g zobenih pahuljice
  • Banana
  • Bademi
  • Med
  • Grožđice
  • Orasi