6 ALIMENTOS FUNDAMENTAIS NO CAFÉ DA MANHÃ.

Did you know that not eating in the morning, or eating poorly at the beginning of the day, can make you gain weight? Can it make you have low performance at work? Can it even interfere with your mood during the day?

I knew that? We know that having a good nutritious breakfast can bring many benefits to your health. Today you will find out which are the 6 best foods to eat first thing in the morning.

I don't give up having a good breakfast. When I eat well in the morning, I am in a better mood to exercise, my performance at work improves, I am happier and in a better mood when I eat well first thing in the morning. And when you eat healthy foods at the beginning of the day, your energy increases, your physical and mental performance increases, you can better control your mood, in the short term you can control blood sugar levels, and in the medium to long term It will even help you avoid heart disease.

In addition, you will be more satiated and may even lose weight or be able to control your weight better. My goal with this video is to make you eat at least 2 foods that I'm going to talk about now. So stay with me until the end of the video and.

. . Play the vignette!

Doctor Roberto Yano, Cardiologist. Hello, dear friend! All good?

I am Doctor Roberto Yano, Cardiologist, specialist in pacemakers. Do you eat breakfast every day? And if you do, are they healthy foods or do you eat whatever comes your way?

Leave it here in the comments and I want to know. Well, I like to have a full breakfast. Most of the time I eat 2 eggs, drink 2 cups of coffee and eat some fruit.

This is sacred, I rarely eat anything different. Sometimes I change my diet a little when I'm in a hotel or traveling, but as I have this habit of eating this practically every day, even when I'm traveling I usually eat an egg, my fruit, my breakfast . I see that a lot of people stop eating in the morning.

Many say they don't have time, others say they're not hungry in the morning, others grab whatever comes their way and throw it in. That's why I decided to make this video, to show you that eating a nutritious breakfast can increase your performance throughout the day, prevent headaches, stomachaches, and control your mood. Control your weight and also prevent various diseases in the long term.

But let's talk first why it's important for you to have a good breakfast. Anyone who starts the day by eating a nutritious, balanced breakfast will have a more pleasant day, feel fuller until lunch and avoid overeating throughout the day. The point is not to eat anything in the morning and then destroy it at lunch.

A lot of people do this, they don't eat anything for breakfast, then they put that giant plate there at lunch time. Sometimes you are so hungry that you can't control your appetite, whether at lunch or dinner. When we have a good breakfast, we have more mental energy, more physical energy to carry out our activities, whether exercising or at work, you work with more energy.

There are people watching this video and thinking: "Wow, but I'm going to have to wake up at 4 am to make my coffee. " Don't sit there making excuses why you don't have a body, why you don't have a healthy mind. The 6 foods I'm going to tell you about now are easy for you to have at home and don't require any work or a lot of time.

You just need to get into the habit, you need to start. Do it and then tell me. Tag me on @dr.

yano, on my Instagram it's @dr. yano so I can see how your breakfast is going. If you are not yet subscribed to the channel, subscribe to the channel!

Click on the bell to receive all notifications. There are two new videos every week with topics that will help you and help many people to improve their health. Then share it with your friends and family.

Guys, when we eat healthy first thing in the morning, we prevent heart diseases, such as high blood pressure, hypercholesterolemia, diabetes, obesity. Breakfast is one of the main meals of the day. Imagine, we spend the whole night without eating and when we wake up, we need energy, we need nutrients that will be necessary for you to start the day well.

Let's talk about the six nutritious foods that can help make your breakfast more nutritious and delicious. And just a quick tip, before I eat any food, I drink a glass of water, to help my intestines work better. Do that and then tell me.

If you are going to do a morning shot, you can take that too. An easy shot to make is half a teaspoon of turmeric, 10 drops of propolis and half a squeezed lemon. If you find that it is too concentrated, you can add a little water to beat it too.

And if you have ground ginger, you can add it too. This way, you start your day with an antioxidant and anti-inflammatory super shot. Let's go?

Food number 1: it's the egg, guys. Like I said, I eat eggs every day, so I had to start with this super food. After breast milk, eggs are considered one of the best foods in the world.

"Ah, doctor, don't you get sick of eating eggs there every day? " Honestly, I don't particularly get seasick. It seems like I like it more every day, in fact.

So I vary the way I do it, right? Some days I eat boiled eggs, another day I eat an omelet, another day I eat scrambled eggs. But to this day I've never gotten sick of eggs.

On weekends, when I have more time, I make that more elaborate omelet. I like making tamagoyaki. Then I looked for tamagoyaki, which is a Japanese omelet.

I like to do a lot on Sundays too. In fact, it's delicious. It's already making your mouth water just talking about it.

But there are countless ways to prepare an egg. And of course, the best way to prepare eggs is to choose the least caloric way. The less oil you use, the better for your health.

As I said, eggs are considered a super food. It's cheap. It is a high quality protein.

Provides several nutrients, such as vitamin B12, vitamin D, selenium. In the past, people said that eggs raised cholesterol, because they have a certain amount of fat in the yolk. But studies have shown that eggs, when consumed in moderation, do not raise cholesterol or increase the risk of heart disease.

So, stay calm. So, eggs are very nutritious and must be part of any balanced diet. Just avoid eating fried eggs there, for example, with a lot of oil, with a lot of butter, as this can raise your cholesterol and increase your cardiovascular risk.

So put it there, the first on your list for breakfast is eggs, guys. Food number 2: whole grain bread. So, whole grain bread is another practical food to have at home and speed up breakfast if you don't have much time.

The ideal is to prepare your breakfast and sit at the table there to eat in peace. Don't do anything in a hurry. Waking up about 30 minutes earlier can be worth it.

But if it doesn't, that's okay. Come always, we have time for all this. So, whole grain bread is healthy, it's a great source of whole grain carbohydrates.

It's not forbidden for you to eat bread, guys. It may indeed be in your diet. If you are diabetic, choose more whole grain breads.

There is 100% wholemeal bread, for example. It will help control your blood glucose levels. You can take two slices of whole grain bread there, put cottage cheese, chicken pate there with yogurt.

Instead of using mayonnaise, you use yogurt. It is delicious and a meal rich in carbohydrates and rich in protein. Do you know anyone out there who doesn't like to have breakfast as soon as they wake up?

A son, a sister? Then share the video with your family, right? Which can be important, helping to convince people about the importance of this meal.

Food number 3: it's avocado. So, avocado is a very creamy, nutritious fruit, which can be an excellent option for you to include in your coffee. It is a source of healthy monounsaturated fats, which will help reduce LDL cholesterol, which is bad cholesterol, thus reducing your risk of heart disease.

It is also a source of fiber and helps you feel fuller. If you add avocado to your breakfast, your appetite may become more stable throughout the day. It is a great food to regulate your intestines, rich in nutrients, rich in vitamins.

Vitamin C, vitamin E, vitamin K, vitamin B6. And just like red fruits, which are rich in antioxidants, avocado also has this action because it is rich in vitamin C and vitamin E. You can put a few slices on top of whole grain toast, add an egg on top.

You can make a skimmed milk shake with avocado sweetener, which is also very nutritious. At home, we usually blend avocado with chocolate whey protein, add water and ice, it's creamy, it's delicious, and if you leave it to the kids, they'll drink it. The care you should take then is to consume it in moderation because it is a fruit with a high calorie content.

So, the ideal, of course, is for you to always talk to a good nutritionist or a nutritionist to find out how much avocado you need to add to your diet. But you can be sure of one thing, that avocado is, indeed, welcome in any diet, it just depends on the quantity you eat. Food number 4: it's yogurt, guys.

Another food that you can eat in different ways for breakfast is yogurt. If you have high cholesterol, of course, prefer to drink skimmed yogurt, because it has less fat. Whole yogurt contains probiotics, which are good bacteria for the digestive system.

You can eat yogurt with fruit, you can add chia, flaxseed, chestnuts, you can also add granola, which is delicious. Just be careful with granola prepared with sugar, because that sugar will disrupt your diet. So, if your time is limited first thing in the morning, you can blend yogurt with strawberries, bananas, papaya in a blender.

But yogurt can also be mixed, for example, with seasoned chicken, shredded, and placed inside slices of wholemeal bread. That's where your creativity comes in. There is a wonderful probiotic that few people have ever tried, called kefir.

Have you ever tried it? Kefir is a fermented drink made from kefir grains. These grains are a combination of bacteria and yeast that ferment the milk or other liquids you put there.

It produces a frothy drink there, which is rich in probiotics. This drink looks like yogurt, but it's sour. It is great for regulating the intestines, an excellent antioxidant, helps control weight, and strengthens the immune system.

So it's worth trying too. Food number 5: oats. So oats are in almost all of my videos.

This food is versatile and is very good for our health. It is an excellent food to complement a good breakfast. Oats are a source of complex carbohydrates, soluble and insoluble fiber, proteins, minerals, contain iron, magnesium, vitamin B1, which is an excellent vitamin for the central nervous system.

The soluble fiber present in oats, beta-glucan, reduces bad cholesterol, which is LDL cholesterol, for example. Furthermore, it can help combat blood sugar, helps reduce blood pressure, and improves bowel function. You can make oat porridge, you can make pancakes, instead of adding white flour, you add oats, for example.

You can make cake, biscuits. In this case, of course, the most important thing is not to add sugar or too much fat when preparing it. You can make a pancake with egg, oatmeal, mashed banana and cinnamon.

In fact, I already made a video like this, then you can go there and watch it. I made a video making this pancake and it was delicious. Then you go there and watch.

It's easy to make and ready quickly. If you're even making a delicious breakfast, once again, hey, tag me on Instagram, my Instagram is @dr. yano Guys, you know that Clínica Yano is here in Indaiatuba, right, guys?

If you are from Indaiatuba, Campinas, São Paulo, Sorocaba, Jundiaí , you can consult with me in person, I am here in Indaiatuba. And I provide services throughout Brazil via telemedicine. For anyone interested, I'll leave the scheduling link here in the description.

And the sixth food, I couldn't stop talking about this, right? It's the fruits, right, guys? So, for breakfast, you have to include fruit.

When you're not eating avocado, for example, you can eat a banana, in the middle, a papaya, some strawberries, an orange, whatever suits your taste. Any fruit is welcome. We know that people who eat fruits have a lower risk of heart disease.

Fruits, in general, are rich in fiber, which even helps in the weight loss process and in maintaining weight. Fibers are naturally processed there more slowly by the body, which causes the stomach to empty, right, it is done more slowly, and consequently you remain satiated for longer. It takes longer for you to feel hungry.

Furthermore, fruits generally have low caloric density, making them a great option to have for breakfast. In any case, once again, if you have any doubts, consult a nutritionist to find out which fruits are best for you, in particular, to eat for your breakfast. Which fruit do you like the most?

Then leave it here in the comments. What is your favorite fruit and why? Leave it here in the comments and I want to know.

So look at how many options you have now to be able to eat well for breakfast. Do this and a good diet early on will certainly help protect your heart, your body and your mind. Is it ok, guys?

So, that's today's message! A big hug and until next time!