What To Eat For Breakfast Healthy

You've probably heard that breakfast healthy is one of the most important meals of the day, but eating breakfast is even more important than you think! To start, breakfast literally ends the fasting time you went to bed until the time of waking. Thus, the breakfast healthy provides energy for your body and mind with the fuel you need to think, work and play in better health throughout the day. 

What makes a healthy breakfast?

A healthy breakfast should have foods from different groups, such as two pieces of wheat toast with cream vegetable Becel, a glass of juice or a piece of fruit and a cup of yogurt or milk. These foods provide energy and essential nutrients such as omega 3 and 6, calcium, iron, fiber, vitamin D, B vitamins, folic acid, magnesium, and zinc. Those who skip breakfast lose these important nutrients for health and often fail to meet their daily nutritional needs during the rest of the day. 

Eating a breakfast with fiber can help regulate your appetite and minimize the consumption of large feed throughout the day. Both adults and children who eat breakfast regularly tend to have healthier body weights than those who skip breakfast. Being a healthy weight is important for keeping your heart healthy. Anyway, have a healthy breakfast can put you on the right path for other behaviors and healthy lifestyles. Studies show that those who drink coffee in the morning, regardless of age, tend to engage in regular physical activity, choosing healthier foods and not smoking. 

Beat the morning rush

When you're in a hurry to wake the kids and get them ready for school on time, it may seem challenging to sit and enjoy a good healthy breakfast together. The answer? Try to prepare as much of the breakfast the night before. Let bowls and spoons ready for cereal. Spread margarine on bread for sandwich with grilled cheese. Wash, slice and make portions of fruit. 

For older children and adolescents, have a selection of foods for breakfast style "do it yourself", such as granola bars, hot and cold cereal, muffins and rolls integrals, mixed nuts, cheese, peanut butter, milk and juice . 

Important: Always consult a dietitian for an individualized care. 

Tips For Cooking More Healthfully

Make A Healthy Food 

Here are some suggestions for healthy food confection that, in addition to highlight their flavor, also preserve its food value. 

foods provide nutrients to the man he needs. However, the way is prepared very important in perspective of a healthy diet. 

Since the discovery of fire that the man began to cook some of the food it consumes, improving its digestibility and altering its structure. 

Such changes may be beneficial or detrimental, being therefore necessary to know the most correct confectioner foods. 

We present some suggestions for healthy food confection that, in addition to highlight their flavor, preserve its  healthy food  value. 

Bake 

This type of cooking is very healthy confection. It should place the food least possible cut in boiling water and boil so that the intensity does not decrease during the cooking time. This strategy allows the exchange of nutrients in the water is low. 

Cooking in a pressure cooker with little water - just enough to cover  healthy food  - baked or steamed brings out the natural flavor of food and preserves its nutritional principles. 

Boil the potatoes in their skins prevents loss of vitamin C and enhances its flavor. 

The waters of cooking, because they are rich in nutrients that food drop out, can and should be used for grout - rice, pasta, soups ... 

A trick: adding a little vinegar, lemon juice or wine to the cooking water, the food will be stiffer, not risking to dispose (which may be fine, for example, in the case of fish). 

Roasting 

Meat and fish should cook with your own fat, so should avoid the addition of any fat during this type of culinary confection. If it is really necessary, it should be used lard or olive oil. 

Preparing a marinade time on the previous day, where (s) part (s) roasting should remain until such time being confecionada. The interior of the animals that are baked integers (fish, poultry or other) must also be tempered. 

The sauce used to baste the roast should be at own marinade. They cover up the pieces with aluminum foil until they are cooked - to "give color" to roast, you must remove it. If any (s) part (s) be burned must be rejected. 

Casserole 

This type of confection is similar to baking, but here, starts the process at low temperature. 

In a pan, joins onion, peppers and tomatoes, a little fat (or chorizo, for example) and some water leftover gravy or a stew. Then join the meat or fish, and only after they were half ready, add other  healthy food  (because they need less time to bake). 

Use leeks, cabbage white, flower and heart, or other greens enriches the dish at nutrition and flavor. Use of herbs adds pleasing palates and allows the use of very little or no salt. In this type of confection include the bib and stews that require less water. 

Fry 

the fritters The problem is a lot of fat using very high temperatures and the fat that is submitted. 

The elevated temperatures degrade the fats, transforming them into compounds harmful to health. These two reasons are more than enough in order to avoid this kind of culinary confection. 

However, it should be stressed in use frying oil, peanut oil or lard, at a constant temperature of approximately 180 ° - and while heating the fat to quit smoking. 

The potatoes should be cut as thick as possible and fish and meat should be lean. 

The dough for cookies, bait for cod or similar products should be rich in water and to prevent entry of fat. 

After frying, the food should be immediately placed on absorbent paper and you will get healthy food.

How To Natural Food Cooking

Any natural food cooking or warming affected the nutritional content of food. 

Nutritional Losses occurs for different reasons. Minerals are not destroyed but leached in boiling water. Vitamins are destroyed and leached but different amounts depending on the vitamin. When cooking a previously frozen product is slightly higher since the leach some degradation of the cell walls has already occurred. The energizing nutrients fat, protein and carbohydrates destroyed a negligible extent in normal cooking but rather may "increase" the water content of the food falls during natural food cooking.

  

Vitamins

The water soluble vitamins (B and C) are susceptible to oxidation by the action of oxygen, heat, light, and acidity. Food, comminution also play. The water-soluble vitamins are washed and dissolved in the boiling water. To take advantage of the leached nutrients, you can use the broth for sauce or soup or similar.

Leaching into the natural food cooking water makes you should cook food in as little water as possible, so that it barely covers. Other factors for an optimal treatment involves such a short time and temperature as low as possible. This applies regardless of cooking method such as boiling, microwaving, roasting or frying.

The estimated food in the "Search the nutritional content of food", factors used for loss of vitamins during cold and hot cooking. These figures are general and losses are dependent on the type of food. See Table Retentionsfaktorer.

The fat-soluble vitamins (A, D and E), these are mainly for degradation by oxidation. In industrial food production is often added an antioxidant such as vitamin C (E 300), or vitamin E to prevent oxidation. Antioxidants are substances which themselves easily oxidized and therefore protects for example, polyunsaturated fatty acids and vitamin A from oxidation. Antioxidants are found naturally in foods such as these are bioflavonoids, carotenoids and selenium. Antioxidants are often interact so that the total effect is greater than the effect of each of them. Especially in antioxidant-rich foods like fruits and vegetables, this synergistic effect particularly important and prominent. This is one of the reasons that it is better to eat fruits and vegetables than supplements.

When keeping warm is a further gradual reduction of the particular content of water-soluble vitamins. Keeping warm should be for as short a time as possible. Also the appearance, taste, smell and even affected by warming. For professional management Food Administration recommends a maximum of one hour Keep Warm potato and a maximum of two hours for other foods. For hygiene reasons, a minimum temperature of 60 degrees celsius held.

In some cases the natural food cooking and preparation to be positive for vitamins due to increased bioavailability. For example, plant-based foods with beta carotene, a precursor of vitamin A, making cooking that cell wall proteins relaxed and carotene in the cells can be released. Thus, it is positive to boil carrots. In the fermentation of vegetables is an increase of particular B vitamins according to the microbial synthesis.

Minerals 

The largest losses of minerals occurs through leaching and leaching into the extracellular fluid and cooking water if not boiling and freezing performed optimally. Potassium which are mostly found in the cell walls, is the most loss-sensitive.

Positive effects of natural food cooking can be that oxalic acid in spinach and rhubarb is released during cooking and blanching and thus prevented from insoluble calcium compounds formed. This increases the availability of calcium. Phytic acid present in many cereals and can bind including zinc, iron and calcium may be affected and degraded by the enzyme phytase on the foodstuff is subjected to processing such as germination, fermentation and fermentation.

Sensor Energy 

When preparing and cooking affected the absorption of fat, protein and carbohydrates usually in a positive way in that cell walls relaxed and the food increases bioavailability. For example, potatoes are in the uncooked state contains very little of the human absorbable energy. Only after natural food cooking or gelatinized starch granules gelatinise and may be broken down in the digestive tract.

Fat 

When the fat in the food in contact with oxygen starts a form of oxidative rancidity. Fat oxidation taking place during transport, storage, cooking and even during freezing. The process is slow but eventually gets the food inedible, namely when the polyunsaturated fatty acids have härsknat and formed free radicals. Subjecting the oil to high temperatures for a long time, e.g. in frying härskningen can be faster. Nutrient losses in this case means a loss of essential fatty acids, taste and smell occurs, however, much earlier. Antioxidants are used to fat oxidation will be reduced and the durability is improved. Loss of fat can also arise from rendering frying and boiling.

  

Protein

Factors affecting protein foods include boiling, frying, low pH (pickled herring) and high salt and sugar levels (burial). This effect leads to denaturation, which increases the availability of protein, namely amino acids become free. If denauteringen progress at too high a temperature and for a long time, or for heavy mechanical processing, the protein loses its water storage capacity. The fluid then leaks following minerals and vitamins and also water-soluble proteins, and the food is dry and hard. Some of the essential amino acids lysine and cysteine ??becomes disabled or unavailable for absorption. In bread baking destroyed 70 percent of the lysine in the surface layer, while only 10 percent of the giblets.

Carbohydrates 

Carbohydrates absorption depends on the distribution of starch, amylose and amylopectin in different foods. Generally, natural food cooking or other effects of the starch increases availability. Other carbohydrates such as sugars and degraded starch is digestible directly and additionally soluble in cold water. Any loss may occur by leaching.

At fermentation temperatures greater than 100 degrees (bakery) is some degradation and loss of sugars. In the latter case arises caramelization and the formation of Maillardprodukter on the surface of the bread, but the bread crumb is not affected.

When cooking starch has a tendency to form resistant starch. This occurs, for example starch during cooking and subsequent cooling of the rice. Resistant starch is formed even when the bread aging. Resistant starch is not broken down until the colon which makes it can be considered as dietary fiber.