What foods to eat for a breakfast suited to the work being done? Here's what to do to start the day with the right energy and avoid making mistakes
Having breakfast in the morning is essential to keep fit and healthy. In fact, the first meal of the day works a bit as if it were a "timer" for our body. What you eat as soon as you wake up, in addition to recovering energy after rest, helps to regulate the internal clock and to encourage the regularity of the other meals of the day. Translated it means less sudden hunger attacks during the morning and less risks of gaining weight and consequently of going to diseases related to overeating such as cardiovascular, diabetes and many other ailments. «The first rule to follow in order not to make mistakes is to calibrate the menu of the first meal of the day according to the type of activity that takes place, explains the nutritionist Nicoletta Bocchino, which here suggests what breakfast is suitable for the job.
If you work in the office
Who does a sedentary job needs a breakfast that can provide the right sprint in the morning to face the day's commitments, but without exaggerating with sugars and calories. "The menus that favor concentration and help sustain mental performance should be preferred". So yes to a good protein source and good high-fat foods. "In addition to promoting satiety, they facilitate the proper functioning of the brain." A few examples? Milk and yogurt are a good protein source. Oil seeds and nuts are particularly rich in good fats such as omega 3, omega 6 and omega 9. Good fats also have another advantage. They help keep the tone high. "They are involved in the production of serotonin, the hormone that regulates mood." The ideal is to combine them with whole grains such as oat flakes. "They provide complex carbohydrates, fiber and B vitamins useful for deriving energy and fighting fatigue that can occur during the morning."
If you work from home
For those who have a sedentary lifestyle during the day, the ideal breakfast must be light and at the same time super satiating. The risk of giving in to hunger attacks by having the pantry and the fridge always available in these cases is very high. "To stay away from the sgarri, yes, to a green tea breakfast that helps drain excess liquids, a few whole grains, a protein source, for example, eggs or dried fruit (nuts, almonds, etc.) . The combination of the three sources of calibrated nutrients without excess carbohydrates ensures slow release energy. In addition it provides fibers that prolong the sense of satiety. They modulate the release of the hormone insulin and help keep hunger attacks away, "explains nutritionist Nicoletta Bocchino.
If you do manual labor
Those who work and do dynamic activities during the day need a lot of energy. The ideal is to focus on a mainly protein breakfast, but with a higher amount of carbohydrates. "Protein helps to curb appetite and prolong the feeling of satiety during the morning. They are also complete with essential amino acids essential for the health and proper functioning of the muscles . What to eat? "Yes to a glass of milk, two eggs or a slice of smoked salmon accompanied by a slice of rye bread and a seasonal fruit," suggests the expert.
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