The most harmful foods that we often eat for breakfast: why nutritionists forbid them, and what is the best substitute for them
In today's rhythm of life, few people have time to prepare a healthy and nutritious breakfast. Quarantine changes the situation a little. You still need to get together, mobilize yourself and your children for work and study, and "scatter" everyone in different corners of the apartment, each in front of his own zoom. In this mode, breakfast is often "what God sent." Sandwiches, cereal with milk and oatmeal from bags are used. There is little sense from such a breakfast: in a couple of hours, your husband and children will hypnotize you with hungry glances. And in the future, there is a risk of upsetting the stomach and suffering from indigestion for the whole family. Based on the advice of nutritionists, we have compiled a rating of foods that are definitely not worth eating for breakfast, and have selected options for replacing them.
Sweet baked goods
Sweet breakfast muffins will make you hungry in an hour / istockphoto.com
How beautiful and elegant French women look with a croissant and a cup of coffee on the veranda of their favorite cafe! In fact, sweet pastries (buns, donuts, croissants and other baked goods) are not at all good for the body. Especially in the morning. These are the so-called simple carbohydrates, which contain few structural components. Because of this, they are very quickly absorbed, and after an hour a person again feels hunger. At the same time, sugar enters the body, and, accordingly, an energy charge. If you don't use this energy, it will go straight to your fat stores. That is, a bun and a run are still all right. But a bun and three hours at the computer is a ticking time bomb for any figure. In addition, regular, sharp surges in blood sugar gradually disrupt the mechanism of glucose absorption. The body stops responding to sugar and the amount of glucose in the blood rises steadily. And this is already fraught with serious problems with the pancreas.
What can be replaced? The correct baked goods for breakfast are homemade cottage cheese casserole. For cooking, combine two eggs, 200 grams of cottage cheese and 2 tablespoons of honey in a blender. Pour the mixture into a mold and bake in the oven or slow cooker. Top the casserole with yoghurt cream with honey and ground nuts.
Ready dry snacks with milk
Cornflakes and other dry snacks are very low in nutrients / istockphoto.com
Such breakfasts made of cereals, balls, rings and pillows are very fond of children. And mothers willingly go to meet them, because cereals in the morning are considered an ideal meal. Combined with milk, this is a real “breakfast of a champion”! At least, marketers are confident about this. In fact, all this is nothing more than a publicity stunt. First, snacks are the most useless of all breakfast cereals. In the process of processing cereals into balls and rings, the lion's share of nutrients is removed from the raw materials. Fiber (which we, in fact, want to get from such a breakfast) practically does not remain in them. But sugar and flavorings - more than enough. In addition, some snacks (for example, corn flakes) are fried in the oven in a large amount of oil according to the technology. That is, in addition to the excess sugar, they are also quite fatty.
What can be replaced? If you have no opportunity to part with snacks in the morning, and the children require only such a snack before lessons, try to begin with, "transfer" them to granola (a ready-made breakfast of rolled oatmeal, nuts and honey, baked until crispy state). This is quite tasty: the honey caramelizes during the baking process, forming a crispy crust on the flakes. And a little more useful than cornflakes.
Instant porridge
Replace "quick" oatmeal with regular oatmeal: it takes less than 10 minutes of your time / istockphoto.com
Oatmeal from a bag for many mothers in the morning becomes a lifesaver. I poured boiling water over such porridge while everyone was brushing their teeth - and voila, breakfast is ready in five minutes. The rich assortment of additives pleases: you can choose porridge with nuts, berries, milk powder and even exotic fruits. For every taste and for every family member. However, the benefits of these cereals are as minimal as the content of fruit, berry and other fillers in them. The groats in these cereals are thoroughly crushed and steamed. As a result of such processing, useful substances in the literal sense of the word "evaporate". Of course, there is more nutritional value from them than from snacks. But many times less than from ordinary oatmeal. Again, manufacturers do not hesitate to add a lot of flavors and sugar to "quick" cereals. Hi, high hypoglycemic index and spikes in blood sugar.
What can be replaced? Chopped oatmeal without additives does not cook as long as it seems - only 5-7 minutes. You can cook it in water, milk, or in a 1: 1 ratio (a little more economical, but no less tasty). If you add nuts, honey and frozen fruit to it, you get an incredibly delicious hot breakfast. But in the evening you can cook "cold" oatmeal, pouring it with milk or yogurt and leaving it to infuse until morning.
Scrambled eggs with sausage or sausages
Sausages with egg can be considered a protein breakfast by a stretch / istockphoto.com
Egg and meat is the perfect example of a protein breakfast that can really fill you up for a long time. However, do not replace it with a combination of fried egg with the addition of sausages or sausages. Firstly, our sausages cannot even be called meat. There is very little useful product in them, but full of stabilizers and flavors. Even the highest grade nutritionists advise to eat as little as possible. Secondly, all this delight, fried in oil, will put a serious strain on the digestive tract. Instead of energy and a surge of strength, you may well feel bitterness in the mouth and heaviness in the stomach.
What can be replaced? If you love eggs, learn how to make an omelet. The simplest recipe - for the number of eggs, take the same number of tablespoons of milk, beat lightly and cook in a pan in a small amount of vegetable oil under the lid. You can add grated cheese, boiled or baked chicken to such an omelet.
Processed cheeses and curd mass
Processed cheese is bad not only for breakfast, but also as a snack / istockphoto.com
Another questionable protein breakfast option. Sweet curd mass and, moreover, glazed curds are more likely a dessert than a full meal. They contain very little cottage cheese, but almost all of them contain palm oil and vegetable fats. That is, in fact, these are not dairy products, but milk-containing products. The same can be said for cream cheese sandwiches. No matter how the manufacturers vouch for the quality of such a product, most often processed cheese is made from the remains of hard cheese that could not be sold. At the same time, generously flavoring it with the "taste" of bacon, mushrooms, shrimp and other chemical fillers.
What can be replaced? Instead of curd mass, take regular curd. Preferably not fat-free, because there are also many questions to such a product. If desired, you can make homemade curd mass from cottage cheese: interrupt it in a blender with the addition of yogurt, banana or honey. Such a mass can be molded into a "sausage" and poured over it with a solution of cocoa in water. Put the "sausage" in the freezer for an hour - it will be wonderful glazed curd.
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6 foods for the perfect breakfast: doctors' recommendations
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