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Breakfast in the morning is not only healthy but also contributes to a better figure

11 September 2014 / 16:09:09  GRReporter
2269 reads

Ivan Petkov

Healthy eating habits are a priority of upbringing in the family and depend mostly on the mother. This is the main conclusion of a poll conducted by online research agency Gemius. It was conducted among mothers aged between 30 and 50 years who have secondary or higher education. For 9 out of 10 women who took part in the poll breakfast is the most important meal of the day. However, only 4 out of 10 eat breakfast every day. The main reason for 84% of the respondents is the lack of hunger in the morning. According to experts, this indicates bad eating habits and excessive eating in the evening, which prevents the body from actively resting. The next most popular reason for skipping breakfast, with 15%, is the insufficient time in the morning. 59.5% of respondents usually eat breakfast at home, the next most popular place for breakfast being the workplace, 37.8%. 88.5% of the mothers who took part in the poll respond that their children eat breakfast every day, 63.4% say that their children eat breakfast at home, and 31.9% in the kindergarten or at school.

A recent study conducted by researchers at Cambridge shows that those people who eat a nourishing breakfast are more vibrant, have acute attention and more strength with which to face the challenges of the day. In children, this is particularly distinctive - in pupils, the ability to learn and think enhances. The balanced breakfast that contains the necessary nutrients such as vitamins, minerals, fruit and vegetable fibres, healthy fats and essential amino acids, helps regulate weight and vital signs. The substances taken during breakfast are used up during the day and they are not stored in the body, which is the cause of obesity.

"It is no coincidence that breakfast is called the most important meal of the day - through it we wake up our metabolism and provide the body with all the nutrients that it needs to fulfil the everyday tasks with energy," Professor Veselka Duleva, a national nutrition and dietetics consultant, comments on the poll results. "The poll shows that Bulgarians take in too many saturated fats and an insufficient amount of useful essential fats. It is important to pay more attention to fats – in order for our breakfast to be healthy it must contain good fats that we can obtain from vegetable oils, nuts, seeds and oily fish," she adds.

Bulgarian women know, on the one hand, that Omega 3 and 6 fats are good but find it difficult to tell the foods that contain them on the other. Unsaturated fats that are mainly from plant sources are healthy fats, including essential fats. These are the only fats that the body cannot produce and it really needs them, which is why they are called essential and must be taken on a daily basis. Our body needs 2 grams of Omega 3 and about 10 grams of Omega 6 fats every day.

Healthy fats, and especially the essential ones, can have a positive effect on heart health. They improve the cholesterol profile in the blood, which helps reduce the risk of cardiovascular disease. Essential fats (Omega 3 and Omega 6) are very important for the normal growth and development of children as well. Conversely, trans fats contained in milk, butter and meat from ruminant animals are considered as risky and the majority of the respondent mothers are aware of this fact.

Experts advise not to exclude meat from our diet, including red meat. In recent years, there has been a worrying trend among children and young women associated with the occurrence of iron deficiency in the blood and subsequent anaemia. Moderate consumption of meat products without visible fat is recommended as well as the avoidance of sausages and salami. They contain large amounts of "bad" fats, colouring agents and flavourings, and too few healthy nutrients.

Bellow you will find a recipe for a healthy and tasty homemade margarine provided by culinary blogger Sandra Alexieva.

Method

Melt the palm butter in a water bath for about 10 minutes. Do not use a microwave oven or other heat treatment because the mixture will hardly set. Begin stirring when the palm butter starts melting.

To complete the preparation of the homemade margarine, put the utensil with the melted palm butter in a bowl of ice. Continue stirring while adding 1 tbsp olive oil, 2 tbsp sunflower oil, 1 tbsp linseed oil (you can use other oils such as rapeseed oil, for example). Using a combination of different oils will ensure the largest possible amount of healthy oils. Stir until the mixture is homogeneous, add 1-2 tsp yolk, which is a natural emulsifier that will thicken the margarine. Add 2 tbsp of milk to dissolve the fats. Before the mixture sets, add a few drops of fresh lemon juice and a pinch of salt. Add different spices or herbs such as basil if liked. This homemade margarine is healthy, does not contain harmful hydrogenated fats and preservatives. Store it in the refrigerator for no more than 4-5 days.

According to the poll results, sandwiches are the second preferred breakfast after fruits. Therefore, here are a few recipes from the same author, the preparation of which takes "just a minute":

Sandwich for starving people

One slice of black toast, 10 g soft margarine, 2 slices of tomato, one slice of beef fillet, dried basil.

Spread the margarine on the toast, add the chopped tomato slices and the fillets, and sprinkle with basil.

"Avocado Power" sandwich

One slice of multigrain bread, half an avocado, lemon juice and salt to taste.

Chop the avocado, mix it with the juice and salt and spread on the toast.

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