Breakfast is an extremely important meal, as during sleep the body goes for hours without receiving nutrients. Even though we are at rest, vital functions (breathing, heartbeat and circulation) continue to occur, and these processes consume energy. Therefore, having breakfast is important to replenish glucose stores in the liver and muscles and maintain stable blood glucose levels, a condition of extreme importance especially for diabetics.
The foods consumed for breakfast are very specific depending on the region of Brazil. In the North and Northeast regions, for example, it is common to consume cassava, tapioca and cheese with fruit juices typical of the region. In the Southeast region, the most common is the famous bread with butter/margarine and coffee with milk.
Regardless of the food options (because the examples mentioned above are not rules, but rather options for the majority, but not the entire population), it is important to have a meal in the morning. For those who say they don't wake up hungry or can't eat food, it's necessary to have a little willpower and create a habit. One tip is to start with foods that tend not to “fill” the stomach as much (fruit, yogurt, etc.), but it’s up to each person to do a careful analysis and find out what’s best for themselves!
Below are some food options to be consumed for breakfast:
Homemade granola
Ingredients:
- 2 units of Brazil nuts
- 3 tablespoons textured soy protein
- 4 tablespoons of rolled oats
- 1 tablespoon brown sugar
Method of preparation:
Cut the chestnuts into thin slices, mix all the ingredients and serve with milk or yogurt.
Performance: 2 servings
Energy Shake
Ingredients:
- 2 tablespoons of flaxseed
- 2 bananas
- 4 cups of natural yogurt
- ½ cup of chocolate milk
- 2 tablespoons of sugar
Method of preparation:
Leave the flaxseed to soak for two hours. Drain and reserve. Peel the bananas and reserve the peel of one to be blended with the other ingredients. Shake in the liquefier all the ingredients.
Performance: 4 servings
It should be noted that low-fat dairy products (skimmed) are always the best options!
Sources:
http://www1.folha.uol.com.br/folha/comida/ult10005u392020.shtml
INDUSTRY SOCIAL SERVICE – SESI. Feed Well Program