3 opciones para un desayuno sano y equilibrado

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El desayuno es la comida más importante del día. Después de pasar varias horas sin consumir ningún alimento, el cuerpo necesita energía para comenzar el día con energía recargada. Para comenzar el día a toda velocidad, le mostraremos tres propuestas para un desayuno sano y completo.

Cómo preparar un desayuno saludable

Como verás a continuación, todos los desayunos balanceados que proponemos se preparan en menos de 15 minutos , por lo que no hay excusa para no tomarlos.

Tazón para yogur con cereales, jugo natural y banana

Esta propuesta de desayuno saludable es una de las más completas . Combina frutas, productos lácteos, cereales y también tiene muchas vitaminas y fibras. Si usted es una de esas personas a las que les gustan los desayunos más pesados, este es para usted.

Este desayuno será a base de yogur con cereales y frutas. Vierta un yogur natural con ingredientes naturales en un tazón y espolvoree una generosa cantidad de cereal sobre él. Los más saludables son los granos enteros, ricos en fibra o copos de avena.

Para dar un toque final a este sabroso yogur, agregue algunas frutas rojas . Se puede comprar fruta fresca, pero es mucho más práctico comprar una bolsa para congelar y usar un puñado todos los días.

Para complementar este desayuno, haga un jugo de naranja . Es importante que el jugo sea natural porque las diferencias entre un jugo de naranja comprado y uno natural son inmensas. Si desea beneficiarse de todas las propiedades de un zumo de naranja, no cuesta nada preparar un zumo casero.

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Finalmente consigue un trozo de fruta. Si cree que este desayuno es demasiado pesado, puede reservar el trozo de fruta para el refrigerio de la mañana. Le recomendamos que elija siempre frutas de temporada.

Tostadas de huevo y aguacate

Nuestra segunda propuesta de desayuno saludable viene cargada de proteínas y grasas saludables. Aunque cualquiera puede tomarlo, está especialmente recomendado para aquellos que practican deportes.

Comience tostando dos rebanadas de pan, preferiblemente enteras. Mientras tanto, vierta el contenido de aguacate en un recipiente y amase con la ayuda de un tenedor. Añadir zumo de limón. Puede añadir más o menos según su gusto, y también una pizca de sal.

Extender el aguacate sobre el pan tostado y colocar encima el huevo hervido cortado en rodajas. Para no perder el tiempo por la mañana y para no apresurarse más de lo habitual, puede cocinar los huevos por la noche para que estén listos para preparar estas deliciosas tostadas. Recuerde que el tiempo exacto que tarda un huevo en cocinarse entero es de 10 minutos.

Un jugo recién exprimido será el complemento perfecto para comenzar el día con baterías recargadas. Para que no te canses del típico zumo de naranja, prueba diferentes frutas y crea nuevos zumos todas las mañanas.

Ensalada de frutas y bebida de soya

La tercera propuesta de desayuno balanceado es perfecta para aquellos que tienen intolerancia a la lactosa. Parece que debido a que no pueden consumir productos lácteos o sus derivados, las opciones para el desayuno son mucho más limitadas. Entonces demostraremos que no es así, y que un desayuno rico, sabroso y saludable también es posible para los intolerantes.

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La base de este desayuno será una deliciosa ensalada de frutas . Es tan simple como elegir diferentes piezas de fruta que tiene en el refrigerador y cortarlas. Para hacerlo más jugoso, agregue la mitad del jugo de naranja. Si es demasiado ácido, puede agregar un poco de azúcar sin refinar o un poco de edulcorante.

Es importante que la ensalada de frutas sea casera. Si usted compra uno que ya está listo, es muy probable que no consuma un desayuno saludable y equilibrado. Las ensaladas de frutas listas tienen un alto contenido de azúcar añadido , lo que no se recomienda.

Como acompañamiento a la ensalada de frutas, sugerimos un vaso de bebida de soja. También es posible cambiarlo por leche de almendras o de arroz. Afortunadamente, cada vez hay más opciones para aquellos que no pueden consumir productos lácteos.

72 comentarios en “3 opciones para un desayuno sano y equilibrado”

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