Green smoothie:Mix a pear, half an avocado, three handfuls of baby spinach and 300 ml mineral water. Makes two servings full of fiber.
Proteinreicher Smoothie:One apple (with peel), two tablespoons of cashews, one teaspoon of cinnamon powder, 400 ml of soy drink and two tablespoons of agave syrup.
Have you had breakfast yet today? No? Then we have to admonish you for once, because – grandma was right – thatBreakfast is the most important meal of the day. At least that's what it saysDr. Matthias Riedl. He is an internist, diabetologist and nutritional doctor and runs itA doctor from Hamburg, is part of the“NDR nutrition docs”and has written several bestsellers about healthy eating. Riedl explains why the first meal of the day is so important and gives tipsthe perfectand reveals how a good breakfast can make us feel mentally and physically fitter.
That's why breakfast is so important
leave out? That isbad for them! According to Matthias Riedl, people who don't eat breakfast have ahigher risk of obesity and diabetes. For diabetics, eating breakfast can even reduce blood sugar spikes throughout the day. But that doesn't mean you have to force yourself. If you are not hungry when you get up, you should simply eat later. "Because that"When you get up, you're literally waiting for food," says the expert, "you shouldn't make him wait longer than two hours." who skipped breakfast, indulge in snacking and reach for unhealthy foods." A small portion in the morning is enough to avoid this.
What should be avoided at breakfast?
But be careful: a sweet breakfast – such as toast with jam and a sugary cappuccino – is not a good idea. Studies show that a diet high in sugar can...Concentration worsensand in the long term the risk of diseases such asDementia and cancerincreased. Instead should be breakfastrich in fiber and proteinbe.
The best breakfast ideas for morning grouches from the experts
Matthias Riedl has a simple solution for anyone who has little appetite in the morning:, which contain vegetables and some fruit for sweetness. These can be prepared quickly and even drunk on the go. Here two:
If you prefer something to chew, you can use a homemade oneBirchermüslifall back, says the nutritional doctor. To do this, simply let oat flakes, hemp seeds, almonds, flax seeds and milk soak overnight. In the morning, top with berries, nuts or coconut flakes – done! If you like a hearty breakfast, we recommend aWholemeal bread with cream cheese, spring quarkor onevegan spread.
It's not just about the right food
In addition to the right foods, it also plays a rolethe right drinkingan important role in the morning. Riedl recommends, for example:, because it has an awakening effect and has health benefits. "It used to be said that coffee didn't count as a drink because caffeine had a dehydrating effect. We no longer hold that view today. Coffee is considered a luxury food and we shouldn't drink too much of it, butup to four cupsdaily are completely fine," says the expert. However, the hot drink is bestwithout sugar or sweetenersbe enjoyed as these are thedamage. Otherwise, Matthias Riedl recommends for breakfastgreen or black tea: "It has an anti-inflammatory effect and wakes you up like coffee. You can drink more of tea: even one liter has no measurable negative effects; it is even said to prevent dementia," he says.
And what about, which are repeatedly criticized on social media? According to Riedl they areabsolutely healthyand deliverimportant fiber. AlsoCow's milk and plant-based alternativeshave their justification: soy milk, for example, scores points with itshigher protein content, while cow's milk continues to be goodSource of calciumremains.
