No energy after breakfast
These mistakes should be avoided at breakfast
Breakfast is the most important meal of the day. Because what we eat in the morning sometimes determines how much energy we have for the day ahead. These mistakes should be avoided at breakfast.
Published: 10:40 am
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Updated: 11:04 am
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When it comes to breakfast, there are countless views.
Vanessa BuechelLifestyle Editor
The batteries are empty in the morning. In order to recharge our batteries, we first have to have a hearty breakfast – or, as the saying goes, “like an emperor”. However, many do not take the time for a rich breakfast. The coffee is sipped quickly while standing, and there is not enough for solid food.
This is a mistake. Because if you deny your stomach a varied meal in the morning, you will feel an even greater appetite in the afternoon and evening. The craving for sweet or salty snacks in between is also greater. Protein-rich dishes that stimulate the metabolism are ideal for a lively start to the day.
Go for complex carbohydrates
Eggs are a real source of power and are therefore particularly recommended. They provide a lot of protein, vitamins and minerals that are important for the body. Dairy and soy products, quark, yoghurt and cheese have a high protein content and can also be an important source of energy.
It is also advisable to rely on complex carbohydrates. These ensure that the feeling of satiety lasts longer, as they only slowly release the glucose they contain into the blood. This avoids hunger pangs. Examples of foods with complex carbohydrates are whole grain bread or oatmeal.
Prefer unsaturated fats
Almost all breakfast foods contain fat. It is important to pay attention to their nature. It is best to use monounsaturated or polyunsaturated fats. These have an anti-inflammatory effect and reduce the risk of cardiovascular disease.
Monounsaturated fats are found in nuts, sunflower seeds and avocados, for example. With polyunsaturated fatty acids, on the other hand, it is rather difficult at breakfast: they are mainly contained in fish such as mackerel or herring.
The golden rule
According to the German Society for Nutrition (DGE), a hearty breakfast should contain four components:
- a grain product such as bread or muesli (whole grain is best)
- a dairy product such as yogurt or cheese
- fruit or raw vegetables
- a drink, herbal tea or coffee
If you follow these four rules, you should have enough energy for the day and not feel any cravings.
The worst mistakes at breakfast
- Eating breakfast too late: It is best for the metabolism to have breakfast as early as possible
- Too little protein: A typical mistake is that we eat too little protein at breakfast.
- Too much sugar: Pancakes with maple syrup or waffles with powdered sugar are very popular, but a lot of unhealthy sugar is consumed in the morning.
What many people are usually unaware of: the beloved latte macchiato in the morning also contains a few calories and can easily keep up with a slice of toast in this regard. If you want to lose weight, you should pay attention to the sugar content of the smoothie or fruit juice or drink the cup of coffee black.
You shouldn’t eat this every day for breakfast
Breakfast preferences vary widely: while some tend towards a sweet meal, others prefer something salty when they wake up. We’ll tell you which foods you should better avoid in the morning.
Breakfast preferences vary widely: while some tend towards a sweet meal, others prefer something salty when they wake up. We’ll tell you which foods you should better avoid in the morning.
Are Bananas For Breakfast Really Healthy?
A banana is the perfect start to the day when you’re in a hurry – you’d think. This assumption is wrong: health experts warn against eating bananas for breakfast.
A banana is the perfect start to the day when you’re in a hurry – you’d think. This assumption is wrong: health experts warn against eating bananas for breakfast.
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