Fast and healthy breakfast: learn to do it without waste

A balanced breakfast increases concentration, avoiding blood sugar spikes and maintaining our healthy intestinal flora. For you four ideas for preparing their home.

Breakfast with hood and brioche: breakfast most loved by Italians is not a good breakfast. The nutrients in this type of meal is biased in favor of saturated fat, there are fundamental vitamins, Omega 3 and Omega 6.
Hood and brioche: breakfast most loved by Italians is not a good breakfast.
The nutrients in this type of meal is biased in favor of saturated fat, there are fundamental vitamins, Omega 3 and Omega 6.

Consume very sweet foods, such as brioche, on an empty stomach causes the rise in blood glucose, the so-called glycemic peak: the rise in blood glucose is not conducive to our body especially in the long time, weighting the kidneys and liver in the first place.
Foods with high glycemic index are given by glucose, honey, white bread, potatoes, crackers, cereal for breakfast frosted, grapes, bananas, polished rice.
Foods such as yogurt, apples, walnuts, parboiled rice are low GI foods, suitable then the breakfast.
Moreover, this type of breakfast consumed in walking and running, so our body has a rude awakening and the day may be affected.
Time is roguish, but to eat a healthy breakfast, we face remain full until lunchtime and concentrated, just very little: sometimes lacking ideas, and folds of foods by grandiose slogans which have very healthy little.

We want, then, to give you some idea flirty, fast and good to make a royal breakfast!
We start from the simple rules to follow.
1 - Never just sugar: simple sugars such as glucose, fructose some types, must be accompanied by foods with low glycemic index. Yogurt with honey is an example that makes clear: or, with sourdough bread, butter and jam.
2 - Better integral: fibers that are integral in preparations maintain healthy intestinal flora, limiting the rise in blood glucose and help the intestines to absorb the water.
3 - Eating plan and seated: the calm and careful chewing help digestion and thus the correct espletarsi digestive functions.
Ideas for quick breakfast and no waste
Classical tastefully
Spread on a slice of bread with sourdough a thin layer of butter and jam to your liking. A few ideas to make jam you can find it in the recipe made with oranges or in the recipe of that apple and pumpkin. Guests can also opt for a cup of milk rice with barley or a cup of organic coffee diluted with hot water.
Inglese, healthy and fast
No, we are proposing a breakfast of sausage and eggs, unbalanced because of exaggerated intake of protein, but the porridge.
The porridge is a typical dish of the northern European countries, a mixture of seeds and oat cereal to soak and cook in milk (we recommend the vegetable) and that we can enrich at will: in the food stores are ready preparations not necessary soak first, practical and quality. After having cooked for a few minutes in the milk, the porridge is enriched with fruit, apples, bananas, pears depending on the season, and oil seeds such as almonds, hazelnuts or walnuts. You can then sweeten with a teaspoon of organic honey to taste.
Fruit and yogurt
A glass of cow's milk yogurt, but also soy, can be enriched with fresh fruit, dried and a teaspoon of honey to sweeten; you complete this breakfast with a cup of rice milk, green tea or black, where you can soak the bread with sourdough smeared with hazelnut cream maybe homemade.
You will come to lunch without hunger!
Budwig cream
The cream Budwig, a very complete and nutritious food.
One and a half tablespoons of ground flaxseed at the time: in place you can use oilseeds nuts (5 or 6) who have a good ratio of omega 3 / omega 6.
* One tablespoon of corn bio integral: oats, buckwheat, barley, rice.
* Other oil seeds (walnuts, almonds, walnuts, etc.).
It adds half a lemon, or juice or fruit pieces.
The fresh and dried fruits
* 100 g of banana
* 100 grams or more of seasonal fruit:
Fruit is best to add it in small pieces, like salad.
A handful of oilseeds unroasted (walnuts, almonds, hazelnuts, sunflower seeds, etc., Coarsely chopped or whatever you like).
The protein
* Yogurt Organic cow or soy (125 gr.) Or tofu (75 grams) or lean cottage cheese (100 gr)
You blend it all together and it tasted!