M A Ukrainian breakfast is not always scrambled eggs, a sandwich and tea.

However, most men still eat breakfast incorrectly.

According to experts, the first meal not only charges you with energy for the whole day, but is also directly responsible for physical and emotional condition any man.

Here we will figure out how to eat breakfast properly, what foods are best to exclude from the first meal, and how to remain a man despite poor nutrition.

You should always be creative when preparing breakfast. I’ve never understood people who chew oatmeal or a sandwich with butter in the morning.

Breakfast must be the most delicious and beautiful in the chain of daily meals, then life will be more pleasant and eating will be more fun.

In order to understand what a champion's breakfast should look like, we turned to scientists and nutritionists.

“In the morning you need to get that portion of energy that you will have to spend the entire first half of the day. It’s best to include carbohydrates in your breakfast: cereal, bread, cheese, lean meat, coffee, tea, freshly squeezed juice,” says senior researcher at the Research Institute of Therapy of the Siberian Branch of the Russian Academy of Medical Sciences, a nutrition specialist.

According to the specialist, you can start the day with protein foods. Then cottage cheese, kefir and others are included in the diet. dairy products, as well as eggs.

Such food also contains energy, but in smaller quantities. “In terms of replenishing energy reserves, it is better to include more carbohydrates than protein in the first meal,” the nutritionist added.

A nutritionist, candidate of medical sciences, director of the Krasnoyarsk “Medical Center for Nutrition Correction” recommends dividing breakfast: “In order to “wake up” the digestive system, I advise dividing the first meal into two parts.

First, drink a cup of tea, say, with honey, and after half an hour sit down and have a normal breakfast.

Only during breakfast, as during any other meal, I would advise minimizing the intake of fat.” Dr. Odintsov also suggests not dividing breakfasts into “protein” and “carbohydrate” ones, but trying to balance as much as possible the number of components of a tasty morning meal.

A modern man devotes less and less time to physical labor. The element of many Siberians is the office. There are much fewer opportunities for wasting calories here than, for example, in a factory or in a field. However, according to nutritionists, the breakfast of an office worker should not be different from the breakfast of a plowman or mechanic.

Even if you move little during the day, it doesn’t matter what you eat in the morning - carbohydrate or protein foods.

She will be all assimilated. If you have a heavy breakfast, energy will be spent not only during physical, but also during brain activity. It is much worse for the body if you postpone your largest meal to the evening. It's better not to finish your dinner and save it for breakfast.

By the way, nutritionists welcome the practice of introducing second breakfasts. When 2-3 hours have passed since the first meal, it is quite possible to replenish your energy supply. This can be a low-calorie snack - 100–150 kilocalories.

For example, green salad, sandwich, yogurt, a piece of meat or fish with herbs, tea with fruits or dried fruits.

“Snacks before lunch are beneficial for many reasons, one of them is that during lunch you will not be very hungry and will not pounce on food, risking eating too much. The second reason is purely physiological: digestive system will not produce unused enzymes.”

Eating scrambled eggs for breakfast every day is harmful, nutrition experts say.

First of all, because diseases caused by high cholesterol levels are common among men.

“In any form - be it fried eggs, an addition to salads, cutlets or soups - no more than three eggs per week should be present in the diet.

That is, for a family of three, it is optimal to buy no more than a dozen eggs a week.”

People who often eat fried eggs, the yolk of which contains cholesterol and antibiotics, receive another source of increased risk of lipid metabolism disorders.

“You should eat eggs only if you cannot live without them. If you can get by, you better get by."

When choosing breakfast foods, as nutritionists advise, you should first of all focus on your taste preferences. If you don't like oatmeal, don't eat it. If you like eggs, eat them, but not every day.

If, in addition to eggs, you also like fermented milk products, as well as buns, butter and sweets, eat them, but, again, not every day.

One day eat scrambled eggs, the next - a bun with chocolate spread and kefir, on the third - boiled meat with bread, on the fourth - scrambled eggs again. The main thing is to know moderation in everything.

It is best to eat five times a day: first and second breakfasts, lunch, afternoon snack and dinner. And the emphasis in eating is best transferred to the first half of the day.

Ideal breakfasts from nutritionists:

1. tea with honey, cereal porridge cooked in milk or water, bread or sandwich with cheese, apple, orange or green salad;

2. coffee with or without milk, muffins with butter or chocolate spread, yogurt or kefir, banana, peach or fruit juice;

3. tea or coffee, scrambled eggs from two eggs, bread or toast with jam, green salad with or without sour cream;

4. tea with berries, boiled meat, chicken or fish (100–200 g), canned peas or corn, lettuce, butter or cheese sandwich.

Breakfast is especially important for men because they need to have physical and mental strength for the whole day to perform work and a large number of different tasks.

In modern times, for some reason, people rarely have breakfast, perhaps this is due to the fast pace of life.

But this is fundamentally wrong, a good breakfast is the key to a cheerful and successful day, without it you simply won’t have enough energy for anything.

If men do not eat in the morning, they overeat in the evening, and this regime contributes to weight gain, which is a large number of modern people. You understand that this is not the best option?

After all, breakfast contains vitamins and other substances for the whole day ahead, and without this you simply can’t get anywhere.
What is the healthiest and most satisfying breakfast?

The ideal option is to start the day with a glass of clean warm water thirty minutes before breakfast, as doctors advise.

This helps activate digestive processes in the stomach, and throughout the day excess weight will not accumulate, but harmful substances and toxins are easily eliminated.

The main thing is to remember that it is contraindicated; you cannot drink teas, coffee and juices on an empty stomach, this will have a negative effect on your health. gastrointestinal tract. These are bad breakfasts.

The most useful

What to cook for a man? The best morning lunch always consists of grains and fiber, preferably with milk. For example, porridge gives a man a lot of strength for the whole day; such a meal can be considered ideal and satisfying, given that the brain feeds on it.

The right move is to eat fruit, as doctors recommend. Fructose is very important for the body in the morning.

There is also one rule: if you have a sweet tooth, you can afford to eat something high-calorie for breakfast.

After all, at this time the body gains energy for the day and quickly burns excess substances. But keep in mind that moderation is always needed, do not overdo it.

Eat great recipes for those who like to eat something light without being full. Vegetarians will be especially happy; in general, this is the healthiest breakfast that eats plant foods.

You will need cereals and a little water or milk, plus salt and sugar to taste. You need to cook for 10-15 minutes - it’s relatively quick, healthy and tasty.

For weight loss

In general, porridge is the key to a good breakfast, and therefore a successful day. Chicken eggs– this is a very useful product for potency. If you eat 2-3 breakfasts a day, your body will have enough of the necessary substances.

For example, an omelette of 2 pcs. with milk - perfect breakfast, you can put a little flour there for calories.

Morning lunch should also be tasty; for this, you can add a few pieces of tomato and bacon to the omelette, make sandwiches with delicious tea.

There's another one for those with a sweet tooth. hearty option: Make cheesecakes from eggs, flour and cottage cheese and fry them a little on all sides. If you eat them with jam, it will turn out very tasty.

And for those who want to reduce the risk of a heart attack in a month and a half, there is a very simple recipe: just dip it in the morning White bread into olive oil.

This will also serve as a rich and useful healthy breakfast, say scientists from American universities.

Thank you for reading the article to the end. We hope that your breakfast will be tasty and healthy! Subscribe to site updates and send the article to your friends, take care of the health of your loved ones!

Hello, dear readers! Modern dynamic life forces many people to constantly rush. Unfortunately, not everyone has time to have breakfast in the morning. There are many reasons for this - rush, and reluctance to get up earlier and spend time cooking, and simply not knowing about the importance of morning appointment food. Some people eat breakfast without paying attention special attention the quality and composition of your food. And skipping breakfast and eating the wrong foods can lead to serious health problems. Therefore, today I decided to pay attention to the topic - what to eat for breakfast.

Most Russians know that full breakfast– this is the basis for excellent condition and good endurance. Modern doctors believe that it is good to include cereals, dairy products and fruits in your morning diet. Breakfast can be both hearty and light, depending on individual needs and preferences, the main thing is to choose the right menu.

Why you need to have breakfast

In situations where a person is left without breakfast, the blood sugar level drops and an irresistible need arises to satisfy hunger with simple carbohydrates. In this case, sugar increases sharply, and the body stores the excess as fat. As a result, obesity may develop diabetes or hypertension.

When a person eats only carbohydrates for breakfast - pastries, sandwiches, etc., the same processes occur in the body as in the absence of morning nutrition. The body quickly burns calories, turning excess into fat. However, after a short period of time, the person again experiences the feeling of hunger. It is impossible to fill yourself up for a long time with simple carbohydrates, so you need to have a full breakfast. In addition, there are other reasons for good nutrition:

Energy is especially needed in the morning. Breakfast improves performance;

A delicious breakfast lifts your mood and helps you set yourself up for a productive day;

A proper breakfast gives you a feeling of fullness for a long time, so during the day there is no temptation to eat something “harmful”;

The concentration of attention of people who eat breakfast is significantly higher than that of those who deprive themselves of morning food;

Breakfast is a stress prevention;

In the morning, any food is well digested, a long-lasting feeling of satiety appears, and metabolic processes are normalized.

What to eat for breakfast

Most modern people know in general terms what a complete breakfast is. This morning meal has several features:

Freshly squeezed fruits and vegetables are considered the most useful and easiest to digest. vegetable juices. However, they should not be taken on an empty stomach due to high content acids that irritate the gastrointestinal tract.

It is better to choose whole grain bread for breakfast or rye flour. And the loaf and yeast baked goods It is advisable to exclude them (these are simple carbohydrates, which are more harmful).

It’s good to include seasonal berries, fruits or dried fruits in your breakfast.

Milk and dairy products satisfy hunger well and help you feel full for a long time. The most beneficial are dairy products with lactobacilli and prebiotics, which have a short shelf life. Cheese is also great for breakfast.

For sweets, it is good to eat 1-2 spoons of honey. It contains a lot of useful elements.

It is better to replace black tea and coffee with green tea.

Worth choosing products plant origin, and keep spicy and fatty foods to a minimum.

You should set aside enough time for breakfast so that you don’t rush and don’t start a “dry race.” Haste can cause digestive problems.

It is worth giving up purchased drinks - packaged juices, instant coffee and alcohol. It is better to prefer water with honey and lemon, compotes, cocoa and herbal drinks.

When creating a menu for breakfast, you should focus on the characteristics of your own body. If you are prone to constipation, you should not indulge in jelly and rice. For gastritis, you need to exclude everything sour. If you have pancreatic diseases, you should not eat sweets.

Best time for breakfast

After waking up, you should start your morning with a glass of water, a shower and a light workout. Water helps flush toxins from all organs, awakens the body and sets the gastrointestinal tract to work.

At correct mode in the morning, the body quickly wakes up and a healthy feeling of hunger sets in.

What's best for women to eat for breakfast?

Ladies usually pay close attention to their appearance, health and weight. I always want to look great, have healthy skin color and a wonderful mood. To do this, you need to start every day with a healthy meal. The best breakfast for the female body is considered rolled oats porridge. Oatmeal can be cooked with water or milk. As tasty addition It's good to use berries or fruits. This porridge is popularly called “porridge for beauty”; it contains a lot of vitamins and microelements necessary for women's health and flowering.

It is also advisable to include dairy products (especially cheese) in women’s morning menus. seasonal vegetables and fruits.

The best drink is green tea. It has a beneficial effect on the skin, normalizes digestion and helps with weight loss. Thus, a woman's breakfast can consist of a plate of oatmeal, a sandwich of whole grain bread with cheese, a salad with avocado and a cup of green tea.

Breakfast for men

Men usually burn more calories than women. Because of this, they especially need a nutritious and complete meal in the morning. Men's breakfast may include protein products(meat, cottage cheese, cheese), complex carbohydrates (rye bread), vegetables and fruits. As hearty dishes, men can be offered scrambled eggs, an omelet with vegetables, pasta or potato casserole, cheesecakes or pancakes. Oatmeal can also complement the morning menu.

What should a child's breakfast consist of?

The diet of children is usually given increased attention. Children's body grows and develops quickly, so it especially needs quality nutrition. Together with food, the child receives vitamins, microelements, fats, proteins and carbohydrates, which are required for harmonious development.

A complete breakfast for a child should include whole wheat bread(complex carbohydrates), fruit or freshly squeezed juice (fiber and vitamins), milk or dairy products (protein and lactobacilli) and, of course, porridge with milk. A child's menu must include porridge. You can choose any cereal, the main thing is that the child eats it well. You can add berries, dried fruits, and nuts to the porridge for flavor and to awaken a child’s appetite. Children's breakfast It’s better to make it varied so that your child doesn’t get bored or bored. IN different days It's better to cook different dishes.

Cottage cheese, pancakes, cheesecakes, omelet and casserole are good for breakfast. A child can drink jelly, Fresh Juice or cocoa. As a breakfast "on a quick fix» sometimes you can offer boiled egg or cereal drenched in milk.

A good snack (second breakfast) for school is drinking yogurt and fruits.

Scientists have proven that children who eat a full and satisfying breakfast can better cope with mental stress and develop better.

Top 10 Best Breakfast Recipes

It is better to make the breakfast menu varied. On one day you can focus on protein foods, on another on carbohydrates, and on the third you can combine both. Healthy breakfast options:

1. Soft cottage cheese with dried fruits and nuts, grain bread with a slice of cheese, green tea.
2. Boiled egg, (apple+banana+yogurt), cocoa.
3. Hercules porridge, milkshake from yogurt with banana and berries.
4. Omelet, green tea, rye bread with curd mass and fresh herbs.
5. Sandwich made from whole grain bread with butter, curd, cocoa.
6. Curd cheesecakes (200 g of cottage cheese 5%, 1 egg, 2 tablespoons of flour, 1 tablespoon of semolina, 2 tablespoons of sugar; mix all ingredients thoroughly, roll each cheesecake in flour, fry until golden color in oil).
7. and jam, green tea.
8. Omelette with vegetables and pieces rye bread, cocoa.
9. Oatmeal with berries, a sandwich of bread and hard cheese.
10. Pancakes, curd mixture with melon, tea.

What not to eat for breakfast

Many people eat breakfast with foods that are not suitable for the first meal. Some of them cannot be eaten on an empty stomach, while others are harmful at any time. Among these products:

Sweets, rich pastries, chocolate. These foods are simple carbohydrates and cause a spike in blood sugar. It is impossible to eat enough of them for a long time.

Garlic, pepper, spicy food. Spices irritate the stomach if consumed on an empty stomach.

Red meat, sausage, sausages are too heavy food, which puts a strong burden on the gastrointestinal tract in the morning.

Instant porridge. They do not have the benefits of natural grains.

Dumplings and any fast food cause a feeling of heaviness in the stomach.

Citrus fruits eaten on an empty stomach can cause heartburn and gastritis.

Fresh cucumbers, cabbage, bell pepper contain acids that irritate mucous membranes. You shouldn't start your day with them.

Yogurt eaten on an empty stomach is useless. The most beneficial lactobacilli enter the acidic gastric juice and are immediately destroyed. It is best to eat yogurts an hour after meals.

You can't drink coffee without food. Caffeine causes the secretion of gastric juice, so be sure to eat at least some food.
- Cold drinks can provoke exacerbations of gastrointestinal diseases. They also impair the digestion process. Better to drink fluids room temperature or warmer.

Dear readers, what do you eat most often for breakfast? Share in the comments.

With respect and love, Elena.

1. Sandwich with tuna and green salad

Men love very much variety of sandwiches and sandwiches. This is the most bachelor food. After all, what could be simpler than putting a piece of something fatty and high-calorie, like sausage or cheese, on a slice of bread and eating it right away. Fast and satisfying. This is especially good in the mornings, when there is absolutely no time to prepare food. We are offering to you useful variation on the theme of sandwiches with whole grain bread, tuna and green lettuce. The man will love it!

Recipe by Kirill Berger, brand chef of the Forte Bello restaurant

• Quantity: 2 servings
• Time: 20 minutes
• ​Difficulty: low

Ingredients: 4 slices whole grain square bread, 70 g canned tuna, 4-8 pcs. olives, 1 tsp. grainy mustard, half a red onion, 4 green lettuce leaves, 1 boiled egg(optional).

Preparation: Dry whole grain bread in a toaster or oven. Mash the tuna with a fork, mix with mustard and chopped olives. Brush 2 slices of bread with this mixture, top with lettuce, thinly sliced ​​red onion and sliced ​​hard-boiled egg. Cover with the remaining two pieces of bread. Cut each sandwich diagonally into 2 parts.

2. Quinoa porridge with avocado and mango

Many men have been accustomed to eating porridge for breakfast since childhood. On a festive morning, pamper your hero - prepare him a tasty, satisfying and incredibly healthy porridge quinoa with coconut milk and maple syrup. To make it even tastier, add a couple of slices of fresh mango and tender avocado.

Recipe by Said Fadli, chef at Have A Nice Day restaurant

• Quantity: 2 servings
• Time: 30 minutes
• ​Difficulty: low

Ingredients: 200 ml coconut milk, 200 ml water, 120 g quinoa, 120 ml organic maple syrup, 60 g mango, 20 g avocado

Preparation: mix in a saucepan coconut milk and water. Bring to a boil and add quinoa. Cook over low heat for 5-7 minutes and add a little salt, add 100 ml of organic maple syrup and, stirring constantly, bring the porridge to a thick state (about 15 minutes). Place the porridge on a plate and garnish with diced mango and avocado slices. Drizzle with remaining maple syrup.

3. Bulgur with sockeye salmon and pumpkin

If a man woke up in the afternoon on February 23, then it is too late to feed him omelet or porridge. Brunch requires a dish that is more filling and high in calories, such as fish combined with a healthy side dish.

Recipe by Viktor Apasiev, brand chef of the Rukkola restaurant chain

• Quantity: 2 servings
• Time: 20 minutes
• ​Difficulty: medium

Ingredients: 400 g sockeye salmon fillet, 150 g bulgur, 80 ml vegetable broth, 1 bunch of spinach or fresh herbs, 200 g pumpkin, 1 tbsp. l. olive oil, soy sauce and salt to taste.

Preparation: Cut the pumpkin into 2x2 cm cubes and bake in the oven, adding 1 tsp. olive oil, grind half the pumpkin in a blender with vegetable broth. Boil the bulgur until tender. Mix bulgur with pumpkin soup and pieces of baked pumpkin, simmer in a saucepan until it becomes risotto. Add soy sauce to taste. Fry sockeye salmon fillet in olive oil or steam it, add salt to taste. Place the bulgur on plates, next to the fish, garnish with spinach leaves or fresh herbs.

4. Lentils with spinach and sun-dried tomatoes

Men often abuse animal protein and eat too much meat, fish, eggs, and cheese. Such a diet threatens not only high cholesterol levels, but also problems with the gastrointestinal tract due to insufficient fiber. Therefore, whenever possible, feed your man plant foods with good protein content, such as beans or lentils. Dishes with them turn out tasty, satisfying and very healthy.

Recipe by Victor Grimailo, chef of the Tchaikovsky restaurant

• Quantity: 2 servings
• Time: 20 minutes
• ​Difficulty: medium

Ingredients: 250 g green lentils, 120 g sun-dried tomatoes, 2 pcs. shallots, 2-3 tbsp. l. oils from sun-dried tomatoes or other vegetable oil, 60 g spinach, a bunch of parsley, salt and pepper to taste.

Preparation: Rinse the lentils and leave them in water overnight. In the morning, drain the water, add new water in a ratio of one to two, and cook until tender (all the water should be absorbed). Peel and chop the onion small cube. Heat the oil in a frying pan and fry the onion over medium heat until soft, add chopped parsley, stir, add the prepared lentils. After a couple of minutes, add whole or chopped sun-dried tomatoes. Simmer the dish over low heat for 5-10 minutes under the lid. Add salt and pepper to taste. Separately, fry the pre-processed and washed spinach. Place lentils on plates and top with spinach.

5. Frittata with vegetables

Chicken eggs, on the one hand, are a dietary product and rich in easily digestible protein, vitamins and minerals. On the other hand, they are very high in cholesterol. Really a lot! High level cholesterol poses very serious health problems. So you should limit the number of eggs to 2-3 pcs. in Week. If your man loves scrambled eggs or omelettes, make him a frittata with big amount vegetables Tomatoes and zucchini will add volume to the dish and will significantly reduce the number of eggs.

Recipe by Michel Lombardi, chef of the Reka and Nord 55 restaurants

• Quantity: 2 servings
• Time: 30 minutes
• ​Difficulty: low

Ingredients: 400 g of vegetables (bell peppers, tomatoes, zucchini, defrosted peas or corn, eggplant), 4 eggs, 2 tbsp. l. coconut cream, 1 shallot, 2 green onions, 1 tsp. mustard, 1 pinch ground paprika, 0.5 tsp. wine or balsamic vinegar, 1 pinch of ground cayenne pepper, 1 tsp. olive oil, salt to taste.

Preparation: Peel the vegetables and shallots and cut them into small cubes, green onions grind. Beat the eggs with a mixer or whisk coconut cream, mustard, vinegar, paprika, Cayenne pepper, salt to taste. In a frying pan suitable for the oven, heat the oil, lightly fry the onions and vegetables for 2 minutes, pour egg mixture, cook over low heat for 10 minutes, then put in the oven for another 10 minutes, preheated to 180° C. Cool the finished frittata for 5-7 minutes, carefully transfer to a plate and cut into portions.