Consejos para un desayuno saludable que puede preparar en su casa

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Todos los atletas conocen la importancia del desayuno . Sin embargo, incluso si es la primera comida del día, debe tener en cuenta el estilo de vida saludable; además componer un desayuno adecuado con los nutrientes necesarios. En este post, le daremos algunos consejos para un desayuno saludable!

Consejos para un desayuno saludable

Calorías

Aunque nuestra intención es perder peso, el desayuno es la comida que nos proporcionará la energía necesaria para realizar las actividades que el día requiere. Se estima que esta comida debe contener entre el 20 y el 25% de las calorías diarias necesarias.

Carbohidratos

Esta es la hora ideal del día para consumir carbohidratos, que se utilizará como fuente de energía durante el día. Ya hemos comentado que, aunque el exceso de carbohidratos no es saludable, eliminarlos de la dieta puede ser muy peligroso, porque la glucosa que forma parte de ellos es la responsable de «alimentar» nuestro cerebro.

Ellos deben ser el 50% de las calorías diarias, y en el desayuno debemos incluir la mayoría de ellos, porque durante el día se quemarán sin influir negativamente en nuestro cuerpo.

Proteínas

El desayuno debe contener al menos el 15% de la proteína diaria recomendada y ser de buena calidad , como los que contienen la leche, los huevos, el yogur, el queso o algunos derivados del pescado, como el atún.

Mira también:   El efecto de la meseta en la dieta: ¿por qué ocurre?

Grasas

Las grasas también son necesarias y deben estar presentes en el desayuno . Se pueden encontrar en aguacates, aceites, semillas oleaginosas o queso.

Vitaminas y minerales

Las frutas y verduras contienen vitaminas y minerales necesarios para nuestro cuerpo , y por lo tanto siempre deben estar presentes en nuestro desayuno. Un zumo recién exprimido será la forma ideal de incluirlo en nuestra dieta en la primera comida del día.

Consejos para el desayuno: comidas completas

Después de ver todo lo que necesitas para tener un buen desayuno, ahora vamos a analizar algunas recetas que nos traerán todo esto y también que serán deliciosas.

Desayuno mediterráneo

Son muchos los beneficios que aporta la dieta mediterránea, y el desayuno clásico de este tipo de gastronomía también se puede incluir en la lista de desayunos saludables.

En países como España, es común comer pan con tomate, sazonado con sal y aceite de oliva. Sólo en estos alimentos tendremos carbohidratos, grasas e incluso una fuente de vitaminas, gracias a los tomates y minerales que aporta la sal.

Para incluir las proteínas, podemos añadir el jamón al pan o, en su defecto, el pavo, el atún, los huevos o cualquier otra fuente de proteínas. Se puede acompañar con un zumo de naranja natural que nos dará las vitaminas que faltaban, o un café con leche.

Desayuno danés

El desayuno en los países nórdicos es conocido en todo el mundo. Son completos y proporcionan todo lo que su cuerpo necesita para comenzar bien el día.

Consisten en: huevo frito en agua, pan con mantequilla, verduras, jugo de naranja, jamón, queso . Aunque los ingredientes pueden variar, siempre siga la línea de razonamiento para tener todos los nutrientes necesarios.

Mira también:   Importancia de los minerales en la dieta de un atleta

Desayuno vegetariano

Para aquellos que han elegido eliminar ciertos alimentos de su dieta, ofrecemos una alternativa muy saludable que contiene todos los nutrientes que nuestro cuerpo necesita.

Una rebanada de pan con tomate, aceite, sal, unas cuantas rebanadas de aguacate y unas cuantas nueces encima te darán lo que necesitas para empezar el día con fuerza.

Tome un jugo de fruta natural o un jugo verde con vegetales para acompañarlo, o un café con leche de soya o avena. Si quieres comer algo dulce, puedes añadir un panqueque. Recuerde que los carbohidratos por la mañana están permitidos.

Estos fueron nuestros consejos más saludables para el desayuno, pero ya sabes que la imaginación en la cocina no tiene límites. Por lo tanto, siga las reglas que le dijimos al principio y elija los ingredientes a su gusto!

Efectos positivos de la cafeína en el entrenamiento deportivo La cafeína es una sustancia controvertida; hay muchos mitos acerca de que es buena, mala… pero ¿qué hay de los efectos positivos de la cafeína? Leer más «

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