{"id":4096,"date":"2024-04-11T08:51:14","date_gmt":"2024-04-11T05:51:14","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=4096"},"modified":"2024-05-04T21:25:27","modified_gmt":"2024-05-04T18:25:27","slug":"ce-si-de-ce-sa-maninci-dimineata","status":"publish","type":"post","link":"https:\/\/doctorexpres.ro\/index.php\/2024\/04\/11\/ce-si-de-ce-sa-maninci-dimineata\/","title":{"rendered":"Ce \u015fi de ce s\u0103 m\u0103n\u00eenci diminea\u0163a?"},"content":{"rendered":"

Toat\u0103 lumea \u015ftie c\u0103 masa de diminea\u0163\u0103 e cea mai important\u0103, c\u0103 \u00een niciun caz nu trebuie s\u0103rit\u0103, dar pu\u0163ini \u0163in cont de aceast\u0103 regul\u0103. Poate pentru c\u0103 nu \u00een\u0163eleg beneficiile micului-dejun s\u0103n\u0103tos. Iat\u0103 c\u00eeteva motive pentru care trebuie s\u0103 m\u00eenca\u0163i diminea\u0163a, dar nu orice \u015fi nu oric\u00eet!<\/p>\n

Alimentarea cu energie<\/strong><\/p>\n

O vorb\u0103 din b\u0103tr\u00eeni spune c\u0103 micul-dejun trebuie s\u0103-l m\u0103n\u00eenci singur, pr\u00eenzul s\u0103-l \u00eempar\u0163i cu prietenii, iar cina s-o oferi du\u015fmanului. Alimenta\u0163ia corect\u0103 la primele ore ale dimine\u0163ii furnizeaz\u0103 energia necesar\u0103 organismului pentru \u00eentreaga zi. Nu-i de mirare c\u0103 persoanele care se declar\u0103 gr\u0103bite \u015fi sar peste masa de diminea\u0163\u0103 se simt peste zi mole\u015fite, obosite, cu senza\u0163ii de foame \u015fi arsuri la stomac<\/a>. \u00cen plus, se \u00eengra\u015f\u0103, de\u015fi nu m\u0103n\u00eenc\u0103.<\/p>\n

Potrivit studiilor din ultimii ani, lipsa micului-dejun poate avea numeroase efecte negative asupra copiilor \u015fi adul\u0163ilor: sl\u0103birea memoriei<\/a>, reducerea creativit\u0103\u0163ii, st\u0103ri de iritabilitate \u015fi anxietate<\/a>, stres determinat de senza\u0163ia de foame \u015fi dificult\u0103\u0163i \u00een logic\u0103.
\nCea mai mare gre\u015feal\u0103 este s\u0103 \u00eenlocuie\u015fti micul-dejun cu o cafea<\/a>. Cafeaua stimuleaz\u0103 secre\u0163iile gastrice. Sucurile gastrice invadeaz\u0103 stomacul gol \u015fi, neav\u00eend ce s\u0103 digere, agreseaz\u0103 mucoasa stomacului.<\/p>\n

Nu m\u0103n\u00eenci, te \u00eengra\u015fi!<\/strong><\/p>\n

Rolul micului-dejun este de a trezi organismul dintr-un post de 10-12 ore, \u00een care metabolismul scade \u015fi se consum\u0103 mai pu\u0163ine calorii. Atunci c\u00eend te apuci de treab\u0103 f\u0103r\u0103 s\u0103 m\u0103n\u00eenci nimic, e ca \u015fi c\u00eend ai porni ma\u015fina f\u0103r\u0103 s\u0103 bagi benzin\u0103. Adic\u0103, nu o s\u0103 ajungi prea departe. Aceasta pentru c\u0103 organismul nu are glucoz\u0103, nutrientul esen\u0163ial pe care sistemul digestiv \u00eel extrage din hran\u0103.<\/p>\n

Micul-dejun s\u0103n\u0103tos ajut\u0103 la men\u0163inerea siluetei<\/a>. \u015ei a s\u0103n\u0103t\u0103\u0163ii generale, furniz\u00eend combustibil pentru arderile de peste zi. F\u0103r\u0103 m\u00eencare, metabolismul <\/a>r\u0103m\u00eene sc\u0103zut, iar rezultatul va fi \u00eengr\u0103\u015farea. \u00cen schimb, m\u00eenc\u00eend, se intensific\u0103 arderile metabolice. Persoanele care m\u0103n\u00eenc\u0103 cereale de diminea\u0163\u0103 s\u00eent mai suple \u015fi au un regim alimentar mai s\u0103n\u0103tos, bogat \u00een fibre \u015fi s\u0103rac \u00een gr\u0103simi.<\/p>\n

Cerealele, ingredientul ideal<\/strong><\/p>\n

Vi se face foame la pu\u0163in timp dup\u0103 ce v\u0103 ridica\u0163i de la mas\u0103? Asta \u00eenseamn\u0103 c\u0103 acei carbohidra\u0163i simpli din p\u00eeinea alb\u0103 <\/a>sau cornuri trec imediat \u00een s\u00eenge \u015fi cresc rapid glicemia, care va sc\u0103dea la fel de rapid. Solu\u0163ia: micul-dejun trebuie s\u0103 con\u0163in\u0103 carbohidra\u0163i complec\u015fi, cum ar fi cerealele integrale<\/a> sau p\u00eeinea neagr\u0103, \u015fi proteine din lactate \u015fi br\u00eenzeturi slabe. S\u0103 le lu\u0103m pe r\u00eend.\"cereal-sources-mold-diet\"<\/p>\n

Un bol de cereale<\/a> consumat pe stomacul gol ajut\u0103 organismul s\u0103 cear\u0103 mai pu\u0163ine gr\u0103simi sau alimente dulci pe parcursul zilei. \u00cen plus, cerealele s\u00eent energizante \u015fi furnizeaz\u0103 multe vitamine \u015fi minerale<\/a>, nu s\u00eent bogate \u00een calorii \u015fi \u0163in de foame vreme \u00eendelungat\u0103. Cerealele previn bolile de inim\u0103, obezitatea, diabetul, problemele intestinale \u015fi chiar diferite tipuri de cancer. S\u00eent \u015fi o surs\u0103 excelent\u0103 de calciu<\/a>, care are rol \u00een \u00eent\u0103rirea oaselor \u015fi a din\u0163ilor.<\/p>\n

Lactatele, prietenii matinali ai s\u0103n\u0103t\u0103\u0163ii<\/strong><\/p>\n

Laptele \u015fi iaurtul<\/a> con\u0163in proteine \u015fi gama de vitamine B, asigur\u00eend, \u00een acela\u015fi timp, mai mult de jum\u0103tate din necesarul zilnic de calciu. Men\u0163in buna circula\u0163ie a s\u00eengelui \u015fi a s\u0103n\u0103t\u0103\u0163ii pielii. Laptele<\/a> degresat, br\u00eenza de vaci sau telemeaua cu con\u0163inut sc\u0103zut de gr\u0103simi nu trebuie s\u0103 lipseasc\u0103 din masa de diminea\u0163\u0103. Laptele<\/a> \u00eel pute\u0163i bea simplu, cu cacao ori combinat cu cereale. \"mother-and-daughter-eating\"<\/p>\n

Evita\u0163i br\u00eenza topit\u0103 \u015fi produsele de tip feta. Br\u00eenza dulce este cea mai bogat\u0103 surs\u0103 de proteine. Laptele b\u0103tut con\u0163ine bacterii lactice necesare pentru men\u0163inerea florei bacteriene normale, deci nu ve\u0163i mai avea probleme cu intestinul gros. Este mai u\u015for digerabil dec\u00eet laptele crud<\/a>. Iaurtul preparat biologic (\u00een cas\u0103) este mai dulce \u015fi mai s\u0103n\u0103tos dec\u00eet cel din comer\u0163, reface flora intestinal\u0103. Un iaurt bun, proasp\u0103t, aduce aport de calciu \u015fi scade colesterolul.<\/p>\n

Fructe proaspete sau sucuri naturale<\/strong><\/p>\n

Este bine s\u0103 m\u00eenc\u0103m diminea\u0163a fructe, deoarece con\u0163in numeroase vitamine \u015fi minerale. V\u0103 pute\u0163i prepara un shake din fructele preferate: banan\u0103, c\u0103p\u015fune, mere, pere, prune decojite, piersici, citrice<\/a>. \u00cen shake se pot ad\u0103uga fulgi de cereale. Fructele pot fi consumate \u015fi sub form\u0103 de suc natural, ideal pentru hidratare. Acesta se bea cu 10 minute \u00eenainte de mas\u0103. Bananele suplinesc carbohidra\u0163ii pentru producerea energiei. C\u0103p\u015funele<\/a> s\u00eent bogate \u00een antioxidan\u0163i, reduc\u00eend riscul apari\u0163iei bolilor de inim\u0103 \u015fi a cancerului<\/a>.<\/p>\n

Ceaiul, primul aliment<\/strong><\/p>\n

\u00cenlocui\u0163i cafeaua de diminea\u0163\u0103 cu o can\u0103 de ceai verde. Este un bun energizant \u015fi preg\u0103te\u015fte creierul pentru o nou\u0103 zi de lucru. \u00cen plus, ceaiul verde este bogat \u00een antioxidan\u0163i \u015fi nu afecteaz\u0103 inima. Dac\u0103 ave\u0163i probleme de s\u0103n\u0103tate, atunci \u00eencepe\u0163i micul-dejun cu ceaiul din plantele recomandate<\/a>, luat pe stomacul gol. Dac\u0103 suferi\u0163i de gastrit\u0103 hiperacid\u0103 sau ulcer,<\/a> be\u0163i suc de cartofi sau de varz\u0103 crud\u0103 sau ceai de flori de g\u0103lbenele, r\u0103d\u0103cin\u0103 de t\u0103t\u0103neas\u0103, flori de salc\u00eem, r\u0103d\u0103cin\u0103 de lemn-dulce. Pentru cei cu bron\u015fite, e bun ceaiul de scai v\u00een\u0103t, ciubo\u0163ica-cucului, p\u0103tlagin\u0103.\"JW132_350A_tea\"<\/p>\n

Pentru cei cu colesterol crescut, s\u00eent bune infuziile de c\u0103tin\u0103, m\u0103ce\u015f, coac\u0103z negru \u015fi sucul de ceap\u0103 cu miere de albine. Hipertensivii <\/a>trebuie s\u0103 bea ceai de v\u00eesc sau de sulfin\u0103. Anemicilor<\/a> le e recomandat ceai de urzic\u0103. Pentru constipa\u0163ie, e bun ceaiul de coaj\u0103 de cru\u015fin \u015fi r\u0103d\u0103cin\u0103 de cicoare. Ceaiul de anghinare ajut\u0103 \u00een colecistite. Pentru diabetici, e ideal\u0103 infuzia de frunze de afin, salvie, nuc sau teci de fasole. Iar pentru cei cu litiaz\u0103 renal\u0103<\/a>, cea de ceap\u0103, m\u0103tasea porumbului \u015fi frunze de meri\u015for.<\/p>\n

P\u00eeine neagr\u0103 \u015fi pr\u0103jit\u0103<\/strong><\/p>\n

Cine prefer\u0103 p\u00eeinea la micul-dejun, trebuie s\u0103 o aleag\u0103 pe cea integral\u0103 \u015fi s\u0103 se limiteze la dou\u0103 felii. Pe p\u00eeine se poate pune miere. P\u00eeinea din f\u0103in\u0103 neagr\u0103, cu t\u0103r\u00ee\u0163e, cu secar\u0103, e recomandat\u0103 \u00een tratamentul obezit\u0103\u0163ii, faciliteaz\u0103 o rezolvare rapid\u0103 a problemelor digestive, ajut\u00eend \u00een tratarea cancerului de colon<\/a>. Persoanele care m\u0103n\u00eenc\u0103 p\u00eeine alb\u0103 s\u00eent mai expuse pericolului de a face boli de rinichi. \u00cen schimb, p\u00eeinea<\/a> neagr\u0103, din cereale nedecorticate, furnizeaz\u0103 organismului de 10 ori mai mult magneziu, de 2,5 ori mai mult fosfor \u015fi calciu, o cantitate sporit\u0103 de vitamine din gama B \u015f<\/a>i fibre vegetale.<\/p>\n

Consumul de p\u00eeine neagr\u0103 ajut\u0103 la prevenirea \u015fi combaterea constipa\u0163iei \u015fi colitei de putrefac\u0163ie. Induce rapid senza\u0163ia de sa\u0163ietate, fiind recomandat\u0103 \u00een curele de sl\u0103bire. Este s\u0103n\u0103toas\u0103 pentru pancreas<\/a>, amelioreaz\u0103 diabetul. P\u00eeinea neagr\u0103 este un prieten al inimii, experimentele realizate demonstr\u00eend c\u0103 are un rol bine esen\u0163ial \u00een prevenirea ischemiei cardiace.<\/p>\n

Ou\u0103 da, \u00eens\u0103 fierte \u015fi moi<\/strong><\/p>\n

Nu este adev\u0103rat c\u0103 s\u00eent interzise ou\u0103le la micul-dejun. Condi\u0163ia ca aceste produse s\u0103 ajute la s\u0103n\u0103tate e s\u0103 fie fierte \u015fi moi. Sub aceast\u0103 form\u0103 se diger\u0103 \u00een \u00eentregime dup\u0103 o or\u0103, dou\u0103, oul fiert tare sau omlet\u0103, abia dup\u0103 vreo trei ore. \u00cen niciun caz, nu s\u00eent indicate papara sau jum\u0103rile. Ou\u0103le fierte<\/a> s\u00eent foarte hr\u0103nitoare, dar nu zilnic, pentru c\u0103 pot m\u0103ri colesterolul. Ideal e un ou fiert la trei zile. Mai trebuie s\u0103 \u015ftim c\u0103 oul nu face r\u0103u ficatului<\/a>, a\u015fa cum se crede. Con\u0163ine metionin\u0103, un aminoacid folositor pentru ficat. G\u0103lbenu\u015ful are calitatea unic\u0103 de a determina contrac\u0163ia vezicii biliare, prin aceasta stimul\u00eend activitatea fierii<\/a>, contribuind \u00een acela\u015fi timp la asimilarea gr\u0103similor.\"Boiled-Egg\"<\/p>\n

Ou\u0103le pr\u0103jite \u015fi cele din maionez\u0103 s\u00eent contraindicate. Mai ales persoanelor diagnosticate cu pietre la vezica biliar\u0103. Dac\u0103 v\u0103 plac foarte mult ou\u0103le, \u00eens\u0103 ave\u0163i probleme cu colesterolul<\/a>, m\u00eenca\u0163i doar un g\u0103lbenu\u015f (colesterolul se g\u0103se\u015fte numai \u00een el) \u015fi dou\u0103 sau trei albu\u015furi. Dar trebuie s\u0103 ave\u0163i \u00een vedere un lucru: ou\u0103le s\u00eent prezente \u015fi \u00een paste f\u0103inoase, dulciuri<\/a>, fursecuri. Chiar dac\u0103 oul este un produs foarte hr\u0103nitor, nu \u00eengra\u015f\u0103. Datorit\u0103 con\u0163inutului ridicat de factori nutritivi, oul este foarte valoros pentru copii, convalescen\u0163i, denutri\u0163i, anemici.<\/p>\n

Sfaturi matinale<\/strong><\/p>\n

Ca s\u0103 v\u0103 pute\u0163i \u00eenvinge lipsa poftei de m\u00eencare de diminea\u0163\u0103, \u00eencerca\u0163i c\u00eeteva reguli care v\u0103 vor ajuta s\u0103 nu mai vre\u0163i s\u0103 renun\u0163a\u0163i niciodat\u0103 la micul-dejun:
\n– M\u00eenca\u0163i seara ceva foarte u\u015for, ca diminea\u0163a s\u0103 v\u0103 trezi\u0163i fl\u0103m\u00eenzi.
\n– Ambi\u0163iona\u0163i-v\u0103 s\u0103 lua\u0163i micul-dejun trei zile la r\u00eend. \u00cen a patra zi, totul va fi mult mai u\u015for, obiceiul se formeaz\u0103 repede.
\n– Controla\u0163i-v\u0103 zilnic greutatea. Cele c\u00eeteva sute de grame lips\u0103 la c\u00eentar v\u0103 vor da imboldul de a continua s\u0103 v\u0103 face\u0163i un obicei din a m\u00eenca diminea\u0163a.<\/p>\n

Articolul integral \u00een monitorulexpres.ro<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Toat\u0103 lumea \u015ftie c\u0103 masa de diminea\u0163\u0103 e cea mai important\u0103, c\u0103 \u00een niciun caz nu trebuie s\u0103rit\u0103, dar pu\u0163ini<\/p>\n","protected":false},"author":4,"featured_media":5333,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[89,95,81],"tags":[6997,6998,4451,7028,15,6992,6999,6993,564,233,6991,7001,6994,7000,6995,6996],"class_list":["post-4096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimente","category-nutritie","category-obiceiuri-alimentare","tag-alimente-interzise-dimineata","tag-branza-topita","tag-cafea-dimineata","tag-ce-sa-mananci-dimineata","tag-cereale-integrale","tag-cereale-mic-dejun","tag-fructe-la-mic-dejun","tag-lactate-mic-dejun","tag-lapte-batut","tag-metionina","tag-mic-dejun","tag-mic-dejun-sanatos","tag-oua-la-mic-dejun","tag-paine-la-micul-dejun","tag-sarit-mic-dejun","tag-slabit-mic-dejun"],"yoast_head":"\nCe \u015fi de ce s\u0103 m\u0103n\u00eenci diminea\u0163a? 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