7 MELHORES ALIMENTOS PARA SEU CAFÉ DA MANHÃ (e aqueles que você deveria EVITAR)

Hello 7 Best Foods for Your Breakfast. Do you skip breakfast to lose weight? Did you know that people who eat breakfast tend to have healthier habits, are less overweight and obese, and have a lower risk of various chronic diseases?

So, don't forget to eat something to start your day on the right foot and stay until the end of the video, and I'm going to talk about the 7 best foods you should introduce in your breakfast to make it healthier, more nutritious, go improve your mood and concentration and will give you more energy for the rest of the day. Because some breakfasts are healthier than others. But first, already enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive notifications And it's also very important that you spread this knowledge with your friends and family.

Because when it comes to your health, our health is worth sharing! So share there! And tell me: do you fast or eat something for breakfast?

What do you eat? What part of Brazil are you from? Write down there!

What's the best breakfast for you? Are they those ultra-processed foods you find in the breakfast cereal aisle? Hardly - can leave these to others.

You're the type of person who takes care of your health and wants a coffee that gives you energy, and that satiates you until lunch and not the ones that take your energy and leave you hungry after two hours. . .

3 things we have to focus on : Breakfasts rich in protein, fiber and healthy fats. This will help you stay hungry longer, compared to meals high in refined carbohydrates, which spike your glucose, prompting your pancreas to spill a bucket of insulin to compensate—making you hungry soon. then .

Why proteins? Proteins reduce appetite. Of the 3 I mentioned, protein is by far the most satiating.

Helps you feel fuller - with less food… Why? Because it reduces a hormone called ghrelin, which makes you feel hungry, and increases levels of peptide YY, which makes you feel full. So, you see, it improves the function of weight-regulating hormones, which reduce food cravings.

In addition, it improves muscle mass, strength, because proteins are the basis of our muscles, it improves your bones, reducing the risk of osteopenia and osteoporosis and messes with your metabolism increasing the number of calories you burn, through the thermic effect of proteins that varies between 20-35%, higher than carbohydrates and fats (which reaches a maximum of 15%). The next key is fat. But not just any fat.

Trans fats - terrible, saturated fats (must be limited because they raise bad cholesterol). It has to be healthy fats—which keep sugar levels at optimal levels, improve skin, can help reduce liver fat, improve brain function, and reduce inflammation. Where are those good fats - monounsaturated fats - that you have in olive oil, avocado, nuts, peanuts and the polyunsaturated fats that come from omega fish.

3- like sardines and salmon, linseed, sesame, pumpkin seeds and walnuts. And the fibers? We have two types of fiber, and both are important for satiety.

Soluble fiber that dissolves in water and binds to fatty acids in food, forming a kind of gelatine - which is found in apples, pears, beans, chia and oats. . .

Insoluble fiber does not dissolve in water, but it gives volume to the that is eating, pulls water into the intestine, as if it were a sponge. It is found in sweet potatoes - pectin and cellulose, in wheat bran, in chestnuts and in cauliflower. Knowing that, let's go to the 7 Best Foods for your breakfast .

Besides, it can't be complicated to make, it's tasty and it fits in your pocket. 7. Eggs Hey, eggs aren't bad?

No! Just don't overdo it. Can you eat it every day?

Yes! There are many reasons why eggs have long been the staple of the American breakfast. They are full of vitamins A - which is good for the skin and eyes, D and B12 - which protect the nerves.

They're also cheap (and everything is so expensive—I'm a home-grocer and I'm appalled at how expensive things are) and nutrient-dense. Two large eggs also contain over 50% of the choline you need per day, and 16 grams of protein. The clin is for what - for your brain and nervous system - improving memory , mood and muscles.

And if you buy free-range eggs, even better. And the egg is versatile. You can make fried eggs — try frying them in olive oil — boiled, scrambled, omelets, which you can put tomatoes in, spinach, mushrooms, broccoli.

And all right quickly. 6- Oatmeal Oatmeal I had oatmeal for breakfast throughout my college years. Oatmeal is one of the best foods we can eat for several reasons.

As a 100% whole grain, they are filled with fiber, plant protein, iron, calcium and magnesium. And it is rich in beta-glucan, which improves cholesterol levels and reduces cardiovascular disease. That's why the oat had that seal from the Brazilian Society of Cardiology.

You can put a fruit, a banana, a strawberry, raisins, mix with milk, almond milk or even with water. It will be a complete and easy breakfast to make. 5- Greek Yogurt Unsweetened Greek yogurt is rich in protein, calcium and probiotics.

Ah, but it's made with cow's milk. Yes, some people are lactose intolerant and have allergies — my own son has been allergic to milk protein and is lactose intolerant… but if that's not your case, cow's milk is one of the most complete foods out there, and like the egg, it was vilified. There are some silly arguments - ah, but man is the only one who drinks milk from another animal.

It's true, and he's the only one who drinks beer, wine, uses a cell phone, reads and has been to space. Precisely because we have a larger brain than other animals. Man has been drinking milk for over 6,000 years.

And it is most likely because of him that we are here today. Our genes have changed because of milk. A handful of mutations allow adults to produce the enzyme lactase, which can break down lactose from the sugar in milk.

The genes that allow lactase tolerance have been common since our ancestors lived in Africa around 8,000 years ago. And it was not just a source of food (protein, fat, carbohydrates), but also of water. Remember there were no filters until recently.

For the past 20 years, milk has become a villain… It is very ingratitude to spit on the plate that man has eaten, for many, many millennia… Returning to Greek yogurt… It is an integral part of the Mediterranean diet. It has probiotics, and if you mix it with fruits, you complement the fibers, which will close our tripod of proteins, fats and fibers. 4- Smoothies or Vitamins or Shakes Mix fruit with milk.

Maybe my breakfast staple these days. It's quick to prepare, you eat your fruit—I mix a banana, apple, and a piece of papaya with a spoonful of peanut butter, a dash of cinnamon, and milk or yogurt. But you can add whey protein too.

It satisfies my hunger all morning and is healthy and full of vitamins and antioxidants. 3- Green juice Green juice is nothing more than a clever combination of leaves - such as cabbage, mint, celery, ora pro nobis, fruits such as pineapple, lemon, apple and vegetables such as carrots, beets, cucumbers, sweet potatoes, with the goal of bringing many nutrients, fiber and low calories to the body. There is no single recipe.

You can choose the ingredients that most please your taste and always vary the preparation. Just don't add sugar. 2- Fruits Fruits are great options to start your day in a healthy way.

Fruits like bananas help you feel full and are rich in potassium (which helps with blood pressure) and vitamin B6, which helps produce serotonin, which can help make you feel happier and reduce anxiety. Bananas are rich in soluble fiber. You can eat the banana in natura, or even chop the banana on top of the oatmeal, or even put a few spoons of chia with banana or peanut butter.

Avocado- another interesting one, with heart-healthy fats plus both soluble and insoluble fiber. This increases the feeling of satiety. E Berries Strawberry, blueberries, blackberries, raspberries Which are rich in antioxidants, can protect your blood vessels, and increase circulation, in addition to protecting your brain, reducing the risk of dementia But of course, it's not just these fruits: apples, melons , citrus fruits, papaya, are great fruit alternatives and are only good for you.

Vary your menu. 1- Wholemeal bread Now I'm going to say that wholemeal bread can? But no gluten?

And isn't gluten harmful? No leaky gut? Doesn't it cause inflammation, psoriasis, body aches?

If you are celiac, yes, you have to banish gluten from your life. If you have gluten sensitivity, too. But if not, you can eat.

Another case of villainy: egg, milk and wheat. The next one is water… or people say that water is bad for you. If it weren't for wheat, humanity would not exist today.

Read the excellent book Sapiens, and what was the agricultural revolution. 10,000 years ago wheat was a wild plant, and man managed to make wheat one of the most successful plants in the history of the planet. One thing is refined wheat, another thing is whole wheat.

A Homemade Whole Wheat Bread Bran and fiber slow the breakdown of flour— from starch to glucose—thus keeping your blood sugar steady, rather than causing those spikes in refined wheat. In addition, fiber reduces cholesterol in addition to the benefits of minerals such as magnesium, selenium, copper, which can protect against some types of cancer. A meta-analysis of more than 780,000 people found that those who ate 70 grams/day of whole grains had a 22% lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cardiovascular disease mortality.

cancer A 2017 study of more than 100,000 participants saw that non-celiac individuals who avoid gluten may increase their risk of heart disease, precisely because those people reduce their consumption of whole grains. Many studies have linked whole grain consumption with better health outcomes. For example, groups with higher intakes of whole grains, including wheat, had significantly lower rates of heart disease and stroke, type 2 diabetes, and deaths from all causes.

Gluten can also act as a prebiotic, feeding the “good” bacteria in our bodies, particularly the bifidobacteria in the colon. So whole grain bread is a healthy alternative. Warm up a slice of bread with olive oil and oregano, or place an egg on top, or even cheese or curd.

And now you're wondering: What about coffee? Is coffee good? Yes!

Coffee is good for you! In fact, a daily cup of black coffee can boost your energy and reduce fatty liver and recent research says drinking 2-3 cups can be cardioprotective, reducing your risk of heart disease and prolonging life. Just avoid sugar and take it after 2 pm See how it's not difficult to make a healthy breakfast, and it doesn't take long to make?

So avoid eating a breakfast rich in refined carbohydrates, especially without fiber or protein, because it can make you hungry sooner. Healthy eating plays an important role in the prevention of diseases, especially cardiovascular diseases. So, don't skip breakfast!

Eat right, so your day starts off right! Did you like the video? I hope so And what's the next video you're going to watch?

I'll leave my two suggestions right here The 10 early symptoms of Diabetes AND The video about the foods that make you younger My name is André Wambier, cardiologist, and this is cardiodf. com. br Remember to subscribe And see you the next video, Thank you very much!