According to nutritionist Paola Nunes , clinical Super Healthy , the first meal of the day also ensures the replacement of energy lost during sleep . " To that vital functions are maintained while we sleep , the body uses glycogen ( glucose reserves ) , which is stored in the liver . We have a reserve of 12 hours , but when we woke up , the body releases a number of hormones in the body and is necessary to replace this glucose used . Some people who skip breakfast may have hypoglycemia , others already have that absurd hunger late in the afternoon , "he explains . " Then the person has cravings for sweet or white carbohydrates because the body needs quick energy," he warns.
Paola explains that the ideal breakfast food must contain three groups : energy , builders and regulators . In practice, according Brunna Kings , Nutritionist Diets Delivery , turn into a fruit , a full carbohydrate ( bread ) and a lean protein ( low-fat cheeses and low-fat yogurt , skim milk ) .
" Carbohydrates are energy acting on glycemic control . The builders are proteins that are important for the maintenance of lean body mass, muscle, besides being essential for hair and nail . Finally come the regulators , which are the fruits, the important vitamins and minerals , "says Paola .
When it comes to carbohydrates , the ideal is to choose the integrals. " They help in glycemic control , it helps in the prevention and / or control of diabetes , and controlling cholesterol . And the whole bring a greater satiety than refined , it helps to control hunger during the day , "explains Brunna . " They can be breads , crackers or whole cakes ," adds Paola .
Since proteins are composed of milk , cheeses, and yogurts , all with low fat content. " Not worth to be those well greasy yellow cheeses . Already on the market some types of mozzarella with a higher protein content and lower fat content , which can be eaten for breakfast , " explains nutritionist from Super Healthy .
Brunna also emphasizes that fruits are essential for a good breakfast . " The consumption of vitamins and minerals should be varied , always alternating the foods to which the person has enough variety of these nutrients in the diet . The higher turnover of food , more varieties of these vitamins , " he explains.
Paola adds : " Even if you can substitute fruit for juice, but it reduces the amount of fiber . The ideal is to enrich the juice with chia , flax or biomass banana , donating the fiber without changing the taste . The daily recommended amount of fiber is 25-30 grams , but can vary according to the weight of the person , "he explains .
