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What to eat to perk up in the morning: advice from nutritionist Maria Kapralova
14.09.2023 20:16
Autumn has arrived, getting up in the morning for work or school is becoming more difficult, the nights are getting longer and the days are getting shorter. In winter, it is harder to get going in the morning because it is dark outside, and we are naturally programmed to sleep in the dark.
In this case, it is very important to learn how to wake up correctly with the help of certain morning rituals and, of course, breakfast!
The first thing you need to do after waking up is to drink a glass of water, says Maria Yuryevna Kapralova , a dietitian, nutritionist, and aromatherapist. This will wake up the digestive system and prepare it for food intake. The water should be at room temperature or warm. Warm water is absorbed faster and accelerates all processes inside the body, and also helps remove toxins and waste naturally. You can put a slice of your favorite citrus fruit, such as lemon or orange, in the water.
In 30 minutes you can have breakfast - this time can be spent on a morning walk, shower, exercise, breathing practices, meditation with essential oils, light cleaning and, of course, preparing the most delicious and healthy meal!
So, what can you eat for breakfast to perk you up and give you energy for the whole day?
Porridge or whole grain bread
Yes, complex carbohydrates can give us a lot of energy for a long period and keep us full until lunch.
Berries
The berry season is gradually ending, but there are many frozen options, and we can eat berries all year round. They are rich in vitamins and minerals, and also provide great energy.
Protein
This is an important part of any person's diet, but you shouldn't eat beef in the morning - it will be hard for the body to digest it, and we will get the opposite effect. In the morning, it is better to eat easily digestible proteins - eggs, chicken, fish, fish eggs.
Fats
The right fats give us energy no less than complex carbohydrates. This can be avocado, coconut milk or ghee, a spoonful of unrefined flaxseed or sesame oil, and, of course, fats from protein products.
Citrus
It goes without saying that citrus fruits are a great way to invigorate yourself at any time of day, but a glass of freshly squeezed orange or grapefruit juice is a great way to get the boost of energy you need for the whole day.
Chocolate
This product is very useful for brain activity. If you choose high-quality chocolate, then feel free to eat a few chocolate pieces for breakfast.
Green tea
A tonic drink at all times. You can add a slice of lemon and a sprig of mint to it - it will be incredibly delicious!
What breakfast options can be made from these products:
- Porridge with berries and chocolate and ghee + green tea.
- Whole grain toast with chicken or fish and lettuce + orange juice.
- Scrambled eggs with tomatoes + whole grain bun + drink of your choice.
- Sandwiches with cream cheese, tuna and avocado + green tea with mint.
- Oatmeal pancake with chicken or fish filling, you can also make a sweet version with banana and chocolate + matcha.
Don't skip breakfast, it's the foundation of the whole day!
