Eat your breakfast like a king, eat lunch like a prince and dine like a beggar
It is said, by the morning you’ll know how your day will be. But we can say, that by the breakfast can be recognized the day. How important is the importance of rich breakfast with which we begin the day and who gives us the strength and energy to carry out our daily activities and obligations throughout the day, but we know all of that too well, but less known fact is the importance of a light dinner for a good night, good sleep and good rest. This is illustrated by the proverb: “eat breakfast like a king, eat lunch like a prince and dine like a beggar.”
Experts and nutritionists say that is best in the morning to eat carbohydrates that are slowly absorbed, promote energy, preserve the function of the nervous system and participate in the creation of red blood cells, proteins in the evening as the basic building material for the construction of our body, cells and tissues, while for lunch, when our metabolisms are most active we need to take both, and adhere to some basic rules when we combine protein and carbohydrates at the same time.
Morning meals that provide energy
High quality breakfast usually consists of carbohydrates or fat quality (seeds and nuts), but the strength and energy you get from today and the increasingly popular smoothies or shakes.
Carbohydrates are excellent for raising energy, but be sure to avoid white flour, white sugar, carbonated drinks that “banging on empty” and given the current energy after which soon followed by a sharp decline, but rather take those carbohydrates that break down more slowly, such as for example an integrated bread, whole grains and etc. Cereals and cereal products are an important source of energy for the human body, and certainly it is good to take at least the 3 meals a day.
Developing and activating the mental abilities of our daily obligations will contribute to the overall intake of all types of seeds that improve mental and reproductive functions such as sunflower and flax seeds and pumpkin seeds, and nuts such as hazelnuts, walnuts, chestnuts, almonds, peanuts, pistachio – they are not only rich for the heart and vascular system of omega-3 fatty acids, vitamins and minerals, but also with regard to caloric, a good source of energy. They help strengthen the skin, hair and nails, and strengthen memory and concentration.
The content of minerals, especially iron and potassium in the dried fruit is greater than in fresh, so it is good to take dried raisins. From its fresh fruits, grapes is the richest in carbohydrates, so that through him we can get a considerable amount of energy. In addition, you can further improve the level of hemoglobin in the blood, so soak overnight 5 raisins red grapes and 5 almonds, and eat in the morning.
We can see the night after the dinner
High quality food in the evening, we will help the body to rebuild damaged muscle tissue and regenerate cells, where will certainly help amino acids, i.e, substances that are critical in the construction of tissue. It is also essential in the evening to take slow digesting foods because the sluggish digestion will allow the calories to be processed during the night, but not all at once. Good examples of such foods as cottage cheese, boiled eggs, tuna, chicken breast, low fat products-milk, complex carbohydrates such as vegetables, beans, brown rice, legumes and unsaturated fats found in seafood, olives, nuts.
So cow cheese encapsulates the stomach and digestion lasts many hours, stimulates the secretion of the hormone glucagon, which helps burn fat and is an excellent selection of foods for the dinner. Also magnesium cheese will calm your brain and improve sleep quality.
Although green vegetables does not fall in protein, contains very few calories, high in fiber and very filling. If you are very hungry in the evening, eat some green vegetables and hunger will disappear. In doing so, keep in mind that vegetables such as onions, broccoli and cabbage contains high amounts of insoluble fiber that will make you feel satiated for a long time which is great during the day. However, in the evening it will be very difficult to digest and can cause bloating.
The best choice for food before bedtime is oatmeal with milk. That may not sound too appealing, but will quickly fill you up, but there is enough carbohydrates to release serotonin to help calm the brain and lull you. Very similar effect have the nuts, because they are full of magnesium, so eat a few walnuts or almonds.
In the end, the oldest recipe in the world for a good night’s sleep is a glass of warm milk, which can be further spiced up with a little cinnamon. Milk contains tryptophan, an amino acid that improves sleep.