Какво да закусваме е труден въпрос за отговаряне, тъй като много зависи от вашите цели. Общоприето правило обаче е да се закусват бавни въглехидрати за да могат да ви донесат достатъчно много и за продължително време енергия, така че да ви държи сити и енергични поне няколко часа. Ако вашите цели са да закусите храна която комбинира добри въглехидрати, фибри и протеин то първата препоръчана от нас храна е:

  • Овесени ядки. Овесените ядки са една от най-препочитаните храни за закуска от всички трениращи във всички сфери на спорта и хора които искат да се грижат за здравето си. Друга полезна черта на овесените ядки е съдържанието на омега 3 масни киселини, фолат и калий. Обикновено отнемат 10-15 мин ако се варят, или дори 2 мин ако ги смесите с прясно или кисело мляко. Препоръчваме да избягвате овкусените овесени ядки и мюсли тъй като те са пълни със захари и други не толкова здравословни добавки. Ако не ви допада вкуса им, може да ги овкусите със сушени плодове и мед.

За хората обаче които се опитват да свалят килограми и не искат да закусват обилно ще препоръчаме друга много полезна храна за закуска:

  • Грейпфрут. Ако се опитвате да свалите килограми, според проучване, яденето на половин грейпфрут преди ядене (в нашия случай сутрин) може да ви помогне да свалите килограмите по-бързо, благодарение на свойствата на плода да топи мазнините и благоприятен ефект върху кръвната захар и нивата на инсулин. Грейпфрутът също така е хидратираща храна, пълна със антиоксиданти спомагащи за изчистване на токситените в кръвта и подобряващи работата на имнната система. Разбира се не ви препоръчваме да хапнете половин грейпфрут и да отидете на работа, най-добре е след 10ина минути да похапнете нещо малко по засищащо като например кисело мляко.

За хората които искат да имат висок прием на протеин със своята закуска ще препоръчаме:

  • Яйца. Цели или само яйчни белтъци зависи от вашите цели. Ако се стремите да намалите калориите то махнете жълтъците на яйцата, така ще си осигурите богат и качествен прием на белтък, ако обаче искате да покачвате своята маса то препоръчваме да не махате желтъците им, защото проучвания показват наличието на много полезни съставки точно в жълтъка на яйцата: мастноразтворими витамини, есенциални мастни киселини и други важни съставки. Един желтък средно съдържа около 55kcal, 4-5 грама мазнина ,1.6 грама наситена мазнина, 210 мг холестерол, 8мг натрий и около 2.7 грама протеин.

За хората които искат да хапнат нещо полезно но не много засищащо и в същото време не търсят богат източник на протеин ще предложим:

  • Бананите. Интересен факт за бананите е ,че са познати като бърз въглехидрат, но са един от най-добрите източници на устройчиво нишесте – здравословен въглехидрат които запазва усещането за ситост. Всъщност изследвания от проучване показват, че ако на закуска консумирате храни богати на устойчиво нишесте (хляб, зърнени култури, картофи, банани,плодове, броколи, краставици, фъстъци, пържоли, макарони, сирене и др.) тялото ви ще започне да изгаря мазнини по-интензивно и през деня ще изгорите ~ 25% повече калории от обикновено, като същевременно  ще приемете по-малко калории, защото ще се чувствате сити по-дълго време.

И остана да добавим последно, но не и по важност, не забравяйте да закусвате за да дадете на тялото си условия за добър старт на деня!

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