Food Facts

What do you do when you don’t have time to cook breakfast in the morning? Or you don’t feel like eating at all, and even the common truth that you have to eat breakfast yourself and give dinner to the enemy doesn’t inspire you?!
There are many reasons to skip your morning meal. But the result is the same – instead of preparing and eating a quick and tasty breakfast from simple products, you again leave the house with an empty stomach. Meanwhile, nutritionists-nutritionists categorically declare that breakfast is a must.

Why breakfast is so important

Breakfast prepares your body for the day ahead. What you ate in the morning, such will be the return.
From a cup of coffee with a croissant, you will get an instant boost of energy. But after an hour you will feel hungry – simple carbohydrates quickly saturate with energy, but just as quickly and end their action.

Do not eat anything – even sadder. In the stomach, discomfort and even cramps may occur due to hydrochloric acid, which contains gastric juice.
Acid breaks down food, and if there is nothing to break down, it can damage the walls of the stomach. Lack of food disrupts intestinal motility – this provokes such troubles as bloating, dysbacteriosis and constipation.

The best option is a healthy, proper breakfast according to simple and tasty recipes. Your body will receive proteins, slow carbohydrates, healthy fats – in a word, everything it needs for normal life.

Proper breakfast – what is it

• The morning meal should be nutritious so that the body receives the energy necessary for activity, at least 20-25% of the daily calorie intake.

• Breakfast should be hearty, but not too dense, otherwise, instead of cheerfulness, you can get weakness and lethargy. The recommended amount of food is 300 ml of the main dish and 200 ml of a drink.

• In different versions of quick breakfasts for every day, the following must be present:

  • proteins are the main builders of our cells;

  • slow carbohydrates – energy providers;

  • healthy fats – fuel for the brain, sources of energy, synthesizers of essential acids in the body.

  We’ve put together ten easy and delicious breakfast recipe ideas for you. Their preparation will take no more than 10-15 minutes, and you can prepare some dishes in the evening.

• 0 best breakfasts

  Microwave oatmeal with banana

  Ingredients:

  • ½ cup oatmeal;
  • 1 banana;
  • 1 egg;
  • 1 tsp sugar.

  Cooking:

  Mash the banana with a fork, combine with the egg and oatmeal. Add sugar, mix everything. Put in the microwave for a couple of minutes – a simple delicious breakfast is ready.

• Sandwich with avocado, beans and tomato

  If you cannot imagine your breakfast without a sandwich, you can not change the habit. But instead of white bread with sausage and butter, try our version. Fast, tasty, most importantly, healthy.

  Ingredients:

  • 1 slice of whole-grain bread;
  • half an avocado;
  • 2-3 cherry tomatoes;
  • 1 st. l. beans (boiled or canned); 
  • greenery;
  • salt, ground black pepper – to taste.

  Cooking: 

  Dry the bread in a pan. Mash avocado with a fork spread on a slice of dried bread. Decorate the sandwich with cherry halves and beans, sprinkle with salt, pepper, and chopped herbs.

• Crispy omelet

  One of the most popular easy and quick breakfast recipes.

  Ingredients:

  • 1 egg;
  • 1 tbsp milk;
  • 50 g of hard cheese;
  • salt, ground black pepper to taste.

  Cooking:

  Prepare a mixture of eggs with milk, pepper and salt. Grate the cheese and cover the bottom of the cold skillet with it. Put on medium heat. As soon as the cheese starts to melt, pour over the egg-milk mixture and hold it under a closed lid for 2-3 minutes. Fold a cheese omelet in half and enjoy your breakfast. 

• salmon toast

  Ingredients:

  • 100-150 g salmon;
  • 1 slice of whole grain bread;
  • ½ cucumber;
  • 5-10 g cheese (preferably with blue mold, but any soft variety will do).

  Cooking:

  Spread a dried slice of bread with cheese, put 2-3 thinly sliced ​​salmon strips on top. Garnish the sandwich with a sliced ​​cucumber.

• Buckwheat porridge with yogurt, nuts and dried fruits

  Ingredients:

  • 4 tbsp. l. buckwheat;
  • 15-20 g of dried apricots, prunes, walnuts;
  • 180 g drinking yoghurt, no fillers.

  Cooking:

  In the evening, boil buckwheat until half cooked and fill it with yogurt. In the morning, add nuts, dried fruits and start a delicious and healthy breakfast. Seeds, fruits and berries diversify the recipe.

• Tender zucchini pancakes with oatmeal

  Ingredients:

  • ½ cup oatmeal;
  • 1 zucchini;
  • 1 egg
  • ½ onion;
  • 1-2 tbsp. l. flour;
  • Dill;
  • salt.

  Cooking:

  Pour boiling water over oatmeal and leave for 10 minutes – until swelling. Coarsely grate the zucchini, drain the liquid. Mix all the ingredients, put in a pan and fry on both sides. The most delicious pancakes are hot, piping hot. Bon Appetit!

• Fried eggs with tomatoes and sweet peppers

  Ingredients:

  • 2 eggs;
  • 1 bell pepper;
  • 1 tomato;
  • greenery;
  • salt to taste.

  Cooking:

  Wash the pepper, remove the seeds and cut into cubes. Put in a frying pan with vegetable oil and start frying. After 2-3 minutes, add the diced tomato to the pan and hold over medium heat for another 3-4 minutes. Push the vegetables aside with a wooden spatula and beat the eggs into the hole. Salt, cover with a lid and cook the dish over low heat until the desired doneness of the yolk. Decorate the scrambled eggs with herbs and serve.

• Oatmeal with cheese and flax seeds

  Ingredients:

  • 1 glass of oatmeal;
  • 80 g of hard cheese;
  • 2 glasses of water;
  • ½ tsp flax seeds.

  Cooking:

  In order for porridge to be as healthy as possible, do not use oatmeal. The best option is rolled oatmeal. Rinse the cereal and fill it with water in a ratio of 1:2. Bring to a boil, salt and reduce heat. After 15-20 minutes, the porridge is ready. Add grated cheese, stir and let it brew for 5-10 minutes. To make the dish even healthier, add half a teaspoon of ground flax seeds to the porridge. 

  Agree that this is a very easy recipe for breakfast. 

Orange carrot smoothie with apple

Ingredients:

• 1 green apple;
• 1 orange;
• 1 carrot;
• 1 glass of orange juice;
• 1 tsp honey;
• ginger root.

Cooking:

Carrot, orange and apple cut into pieces and grind in a blender. Finely grated peeled ginger root. Combine the ingredients, add honey and orange juice, beat with a blender until smooth.

Food should be varied.

1. Comfortable doesn’t mean correct.
   Eating the same thing day after day is very convenient. However, it is important to know that for a long active and healthy life, our body needs a wide variety of nutrients and trace elements.
2. Physiological need for a varied diet.
   The main recommendation of the World Health Organization: “Eat a variety of foods.” A wide variety of foods increases the likelihood that you will get enough of all the nutrients you need. According to a recent study conducted in Finland, children from a monotonous diet increase the risk of developing allergies and asthma.
3. Psychological need for a varied diet.
   In addition to the physiological need for a variety of foods, there is a psychological need. Firstly, with a varied diet, a person does not get tired of eating the same thing. Secondly, the reduction of dietary restrictions leads to a reduction in episodes of uncontrollable overeating.
4. Five main food groups.
   It is important to eat foods from all five major food groups.
   • Meat, fish, poultry, eggs, nuts;
   • Fruit;
   • Vegetables and legumes;
   • Bread, cereals, rice, pasta;
   • Dairy and sour-milk products, cheeses.

What is cholesterol?

In fact, cholesterol is a product of fat metabolism, which is mostly synthesized in the human body. Its amount depends on nutrition and liver function. Problems begin when a person eats too much fatty foods or when the liver is disturbed.  (more…)

The cold this year came earlier than we thought, but this is no reason to be sad. Let’s cheer up and keep warm with delicious soft drinks.

We have prepared for you 7 warming recipes at once that will make your autumn bright and tasty.

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If closer to the night you have a feeling of hunger, you should not endure and torment your body. However, do not rush to make sandwiches or reheat the cutlet left over from lunch – these products will not only disrupt your diet, but also provide a heaviness in the stomach or other unpleasant phenomena.

Give preference to light foods that will not harm your figure, even at a later time.

The first on the list of light foods that can satisfy hunger in the evening will be dairy products.

Kefir, low-fat cottage cheese, natural yogurt  – these products envelop the walls of the stomach, almost immediately satisfying hunger. Fermented milk products are quickly absorbed and do not overload it, but only on the condition that the portion does not exceed 250 g.

Steamed or steamed vegetables. Firstly, they are low-calorie, secondly, they perfectly satisfy hunger, and thirdly, when cooked, vegetable fiber is better and faster absorbed by the body, and also perfectly cleanses the intestines.

Eggs  – If your body is used to eating late, train yourself to keep a few boiled eggs in the refrigerator for such occasions. 1-2 boiled eggs, eaten at night, will not only satisfy hunger, but also speed up the metabolism, which will help speed up the process of losing weight.

Grapefruit  is the number 1 fruit for weight loss. Its bitter taste reduces appetite, and the beneficial properties of grapefruit speed up metabolism and eliminate toxins.

Avocados  – While avocados are a source of fat, you shouldn’t be afraid of them. An avocado eaten even at a later time will not leave fat deposits on the body, but it will perfectly satisfy hunger. A nice bonus is the magnesium contained in avocados, which helps in the fight against insomnia.

Baked apples are a very healthy snack. Fresh apples eaten at night can irritate the walls of the stomach and cause even greater appetite, but baked apples will help satisfy hunger and do not cause discomfort from the gastrointestinal tract. Baked apples can be prepared in advance with a filling of cottage cheese and nuts and get not only benefits, but also pleasure before bed.

Nuts: A handful of nuts are great for a late snack. They will help to dull hunger and provide the body with the necessary vitamins.

Low-fat porridge will be useful not only in the morning, but also in the evening – in reasonable quantities, of course. In the evening, we recommend cooking porridge in water or low-fat milk without added sugar or with a little honey.

Light cheese – quickly cope with the annoying feeling of hunger and soothe the appetite. You can eat a few pieces of cheese with warm tea – then the body will quickly be saturated and ready for sleep.

Banana  – If you choose from fruits, it is a banana that is the right option for an overnight snack. One banana will be enough to quickly satisfy your hunger. If you eat more, you risk feeling an unpleasant heaviness in your stomach at night.

At night, the human body must rest and the stomach needs rest no less than the brain and all other organs. If you eat heavy foods at night, the stomach will do the same all night as it does during the day – to process what it has eaten. That is why it is recommended to refrain from late meals, and if you cannot avoid this, you should give preference to the above products.

And here is a list of foods that should not be consumed at night: they will put an end to your weight loss and disable the digestive tract.

• Fast food
• Pasta and bread
• Sweet
• Soups
• Fatty and fried
• Canned food
• Bakery

Today, the topic of vitamins is becoming more relevant than ever, along with the growing popularity of specialized diets, exercise programs and daily routines. It’s important to start by looking after your health on a regular basis, not when something hurts or bothers you. Prevention and timely delivery of tests will help eliminate deficiencies that will negatively affect well-being. All information is advisory in nature and is not a guide to action. Consult with your doctor or endocrinologist who will take a complete history, prescribe the necessary tests and determine the vitamin deficiency in your particular case. (more…)

Seven unusual recipes are enough for exactly one week – experiment!

Polly porridge with fruit
Ingredients: spelled, water, fruit, honey.

Soak the cereal in warm water and leave overnight. In the morning, pour boiling water over the finished spelled, salt. Simmer over low heat for about 20 minutes. Drain the liquid, transfer to a plate. Add sliced ​​fruit or chopped nuts. Stir, add honey, a teaspoon of ghee oil, or whatever.

Berry parfait
Ingredients: Greek yogurt, granola, berries, honey, or maple syrup.
Take a cup or tall container. Put the yogurt on the bottom of the dish, the next layer – berries and granola. Add a teaspoon of honey, syrup, or peanut butter.

Buckwheat porridge with chia
Ingredients: Chia seeds, hemp seeds, buckwheat, dried cranberries, vegetable or regular milk.

Boil buckwheat and transfer to a plate. Add the rest of the ingredients and cover with milk. You can also add almond petals or coconut flakes.

Scramble with goat cheese
Ingredients: eggs, goat cheese, butter, ground pepper, spinach, cherry.

Melt the butter in a skillet, sauté the spinach and cherry tomatoes. You can add pepper or jalapenos. Add eggs, salt and pepper. Cook the scramble, stirring constantly: it should be thick by the end. Remove pan from heat, add goat cheese, stir. Serve with toast.

Roll with egg and spinach
Ingredients: Eggs, spinach, whole grain pita bread or tortillas, cheese, olive oil.

Fry the spinach lightly in a little oil. Whisk the eggs and one white, add to the spinach when curdled. Add cheese. Season with salt and pepper, stir. When the omelet is ready, divide into tortillas in portions. Spread in small amounts to keep it from falling out. Cut the rolled rolls in half.

Quinoa porridge with turmeric
Ingredients: Quinoa, Turmeric, Cinnamon, Ghee, Chia Seeds.

Boil the quinoa in water or milk, add all the ingredients and stir. Top with a piece of ghee.

Chia pudding
Ingredients: Chia seeds, plant milk, honey, mango, nuts, or almond petals.

Pour milk over the chia, add honey and refrigerate for a few hours or overnight. When the pudding has set, garnish with cubes of mango or other fruit. Add chopped nuts.

Tofu Scramble
Ingredients: tofu, cherry, spinach, turmeric, salt.

Chop tofu, fry in a pan. Chop cherry and spinach, add to skillet. Salt, add spices to taste, two tablespoons of water. Stir until the tofu turns yellow. Throw in the tomatoes, cook until soft. Add spinach. Stir and leave under the lid for a minute. Serve with whole-grain bread.

A healthy lifestyle is gaining popularity every day. An important component of health is proper nutrition. In addition to choosing a diet and creating a meal schedule, proper nutrition can include fasting days. The stomach and intestines are stressed daily by digesting solid food, and a day without solid food will give them the opportunity to rest and relax. But the quality of digestion depends on the state of the digestive tract.

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