My dears, you will read many myths about whether to have breakfast in the morning or not. The truth is one, I will explain:
In the early morning hours the calories are consumed the fastest and that is very important, because of that fact the breakfast has a specific value for the whole metabolism.
Breakfast should be eaten no later than 9 o'clock, or more precisely 1 hour after waking up. You must not skip breakfast.
A quality breakfast will additionally activate and speed up the metabolism with all its structures, proteins, good fats, carbohydrates and especially the fiber must be specially represented.

are primary. Their role is to create organs and maintain the whole organism. They are responsible for the growth and development of the organism and their role is crucial in the construction and renewal of cells. Some ENZYMES play a particularly important role in the body, such as globulin, which carries oxygen and allows us to breathe.
So in general, proteins have a vital function, so it is very important to eat protein and amino acids during breakfast.
How will you know which foods are carriers of quality protein? you will recognize them by their biological value:
They have high biological value
-eggs, milk, meat, whey, young cheeses
They have a medium biological value
-peans and cereals
They have no biological value
- fruit and vegetables
In conclusion there is a fact that tells us that during breakfast animal and vegetable proteins should be optimally present. The amount should be about 50 grams. For example, 100 grams of meat contains on average between 25 and 30 grams of protein, so you can calculate how much you will eat.
Protein in the human diet also has a dynamic effect, which means that it increases oxygen consumption, and thus consumes more energy by as much as 16%. All this indicates that the intake of protein does not increase fat reserves, but on the contrary are quickly consumed and disappear. Normally, do not overdo it with protein. Remember:
The total human need for protein when in the phase of weight loss or restrictive diet should be 1 gram per kilogram (of body weight) during 1 day.
Now a little about
The benefits of good fats for man are much greater than what you have heard, or thought for yourself.
These fats regulate body weight by speeding up metabolism, improving skin and hair quality, lowering bad cholesterol and many other benefits.
belongs to the good monounsaturated fats that the body can easily absorb because it easily recognizes them. It is not cheap but it is terribly healthy and should be used before all other oils, even for salads and cold appetizers.
during digestion in the body accelerates metabolism by as much as 15%. When I say coconut oil, I mean unrefined and cold pressed, which in addition to salad dressing, you can also use for cooking.

Flaxseed oil
is also quite rich in Omega 3 fatty acids. Use it as a salad dressing or in oatmeal (1 tablespoon) and you will get a great addition for breakfast.

All fish are rich in Omega 3 fatty acids. If you are not able to have fresh sea fish for breakfast, you can replace it with sardines but in olive oil. It is no less valuable than tuna or mackerel, only it lacks iodine. But the quality of the meat is excellent, low in calories (especially trout)

They are not particularly rich in Omega 3, but are particularly rich in minerals and vitamins, mostly Vitamin E, iron, magnesium and calcium. Their role in diet therapy is that they significantly prevent the absorption of fat and are rich in dietary fiber.

Recent research has shown that whole milk can help you lose weight and prevent heart disease and stroke. But butter is rich in vitamins A, E and K.

They give energy, endurance and vitality to brain functions. They supply us with plant-based proteins, vitamins A, B, and E complex, as well as minerals, magnesium, zinc, selenium, iron, folic acid, and many antioxidants. But of special value are the fibers without which there is no good digestion and defecation (emptying of the intestines). Their presence in our diet provides protection against high blood pressure, high blood cholesterol, liver, diabetes and cancer (stomach, colon and prostate)
If you do not eat cortisol levels for breakfast, the hormones of wakefulness and stress become high, there is a slight drop in blood sugar, especially if you drink coffee first and lie to the body so it does not feel hungry, although the body eagerly awaits food, energy. Hormone-enzyme mechanisms are then activated that create energy for the work of the heart, muscles and other organs. Without breakfast, these activities can be blocked, which will lead to sooner or later you have disorders in the functioning of your body. After a good night's sleep, when fat is built up - without breakfast the body will continue to store that fat instead of getting rid of it. So when you have a regular breakfast, you are actually wasting the energy you have accumulated during the night, and the new one created by burning the food you entered for breakfast provides you with energy for the whole day.
That's so, my dears, so choose carefully what you will have for breakfast. You can give yourself the freedom to choose what you want, but only if it fits into the restrictive program of your diet. Neither bacon nor ham is wrong, because you need animal protein.
For vegetarians, there are blanks of vegetable origin, and they are found in cereals, legumes and some vegetables. Even a little cream will not be wrong, and especially homemade cheese or homemade yogurt, kefir can. Yogurt can be homemade, certainly not from the store because they put a lot of starch in it - it will not be welcome in your plan to lose weight.
I would not recommend hot dogs, questionable sausages, various meat cuts and pate because the meat in them is of dubious origin, they are full of additives and glutamate, and especially sugars.
Boiled eggs and fresh raw vegetables should always be on your breakfast table at least two to three times a week.


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