Breakfast : there are those who skip it, those who are satisfied with a croissant at the bar, and those who only allow it when they have time to get up calmly, yet a healthy breakfast is a fundamental meal to better face the day . Many have no appetite as soon as they wake up, others fill up too much. Perhaps, in both cases, there is some habit to change and a little imagination to spend to whet the laziest appetites …
All nutritionists now agree: after sleeping six, eight hours, children even ten, the body must reactivate its functions and needs particular nutrients, a balanced mix of carbohydrates, proteins, fats and simple sugars.
The fact is that many people, however, do not feel like opening the day in front of a prepared dish: in fact, as soon as they wake up, the stomach and intestines are still slowed down and do not invite us to sit at the table. A first rule, therefore, is as simple as it is basic: you have to adjust the alarm 20 minutes, half an hour before, to wash and get dressed without haste, so as to get back on the bike naturally by reactivating peristalsis.
Another good habit to encourage appetite early in the morning is to drink some water as soon as you get up. Not too much, a glass to begin with, even better if natural, so as not to swell, before washing and getting dressed.
Water aside, the golden rule is to start eating . In other words, before sitting at the table, better not to use tea, coffee, fruit juices and juices. For different reasons, all these drinks are recommended, but at the end of breakfast, and never in excessive quantities.
Tea and coffee , in fact, have a strong stimulating power, but they inhibit appetite and increase the gastric secretion that irritates the stomach. Fruit nectars and juices , very useful for providing simple natural sugars, essential vitamins for the immune system, such as C, and mineral salts such as magnesium and potassium, are also slightly acidic and are not suitable for reconciling with another food that, without exaggerating in quantity, must enrich the breakfast of those who are not intolerant, especially that of the youngest, with an important protein intake, milk .
So just water or milk, nothing else? No, the important thing is actually the quantity and the moment. If coffee is a sacred tradition as a good Italian , let’s treat it only after having eaten the rest of the breakfast. This also applies to freshly squeezed fruit nectars and for the tea , not to mention that there are decaffeinated and deteinate mixtures , which still retain the flavor without irritants, and a tasty alternative can also be drinks to cereals, such as coffee d barley .
Since we have to start with food rather than drinks, let’s try to offer a healthy breakfast through some menus, simple and correct according to the age and lifestyle of those in the family.
A HEALTHY BREAKFAST FOR THE WHOLE FAMILY
Starting from the youngest, who are often the most reluctant, sometimes a few simple attentions , and a little sweetness, are enough to involve and stimulate them, for example by explaining that each food has its own “superpower”. Without exaggerating in the quantities, make him find on the table milk with cocoa or barley, biscuits, yogurt, a slice of bread and jam or nutella and a fruit nectar to close.
For those who already study and go to school , breakfast must give energy without weighing it down: carbohydrates and sugars ready for use by the body. Rusks with jam and a cup of milk, for example, or fruit juice and toast with honey or jam. If you prefer salty, a toast or a ham sandwich . For the more sporty, carbohydrates come first, but also proteins and fats: milk or yogurt, seasonal fruit, baked goods such as bread or rusks, eggs or a few slices of ham or bresaola.
Who, perhaps for work, does little physical activity is still good to sit at the table: reducing calories in the morning is not correct, better limiting the quantities for lunch or dinner. It is better to choose nutritious but light and high-fiber foods to help the intestine. Yes to cereals, therefore, preferably wholemeal, or wholemeal bread with eggs, or a low-fat salami, such as bresaola or ham.
And we come to the more adults, mothers, fathers and grandparents : breakfast, of course, must adapt to the possible problems of line and health of those who already have a few years on their shoulders. Heart, diabetes, cholesterol, hypertension, reflux and intestinal problems, most of the disorders of the second and third age are related to nutrition. The first meal of the day, then, will have to be more contained, because there is less need for calories. What to eat then? Lean biscuits, or rusks with jam and a glass of milk and coffee, preferably decaffeinated; it is also very important to drink a good amount of water, finished eating, to promote proper hydration in the morning. It is good to remember, then, to take foods that bring calcium, such as yogurt and milk, fundamental allies against bone fragility and, in women, against the risk of osteoporosis.
Finally, for everyone, from the smallest to the largest, it is advisable to supplement their diet , cyclically and frequently, with lactic ferments, preferably probiotic, which perform a very effective action in defense of the immune system