Este artículo fue coescrito por Pouya Shafipour, MD, MS. El Dr. Pouya Shafipour es especialista en medicina familiar, médico de atención primaria y especialista en pérdida de peso con sede en Santa Mónica, California. El Dr. Shafipour se especializa en asesoramiento dietético, nutricional, conductual y de ejercicio para controlar la obesidad y las afecciones médicas relacionadas con el aumento o la pérdida excesiva de peso. El Dr. Shafipour recibió una licenciatura en Biología Molecular y Celular en la Universidad de California, Berkeley, una maestría en Fisiología y Biofísica en la Universidad de Georgetown y un doctorado en Medicina en la Facultad de Medicina de la Universidad de Loma Linda. Completó su pasantía en cirugía general en UC Irvine y una residencia en Medicina Familiar en la Universidad de California, Los Ángeles, y se certificó en medicina familiar en 2008.
En este artículo, hay 43 referencias citadas, que se pueden ver en la parte inferior de la página.
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Equilibrar tus necesidades nutricionales por la mañana te dará más energía, incrementará tu capacidad mental y evitará que tengas hambre antes del almuerzo. Sin embargo, un desayuno de panqueques con tocino o un tazón de cereal azucarado no siempre es la mejor opción. Olvida los pastelillos, los alimentos fritos y los dulces para el desayuno y cámbialos por alternativas más saludables. Este artículo reúne 10 formas basadas en la ciencia e ideas rápidas para preparar un desayuno saludable para que puedas empezar bien el día.
Pasos
Consejos
- Haz el intento de usar una menor cantidad de jarabe. Demasiada azúcar puede ocasionar diabetes, enfermedades cardiovasculares y aumento de peso.[52]
- Consumir un desayuno azucarado te sube el nivel de insulina con rapidez, y esto ocasiona un bajón de azúcar más adelante en el día. No consumas carbohidratos refinados y azucarados para evitar esas calorías vacías.[53]
Referencias
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294
- ↑ https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs
- ↑ https://www.heart.org/en/health-topics/caregiver-support/what-is-a-serving
- ↑ https://www.realsimple.com/food-recipes/browse-all-recipes/all-the-different-ways-to-cook-eggs
- ↑ https://www.foodnetwork.com/recipes/photos/healthy-breakfasts
- ↑ https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu
- ↑ https://cooking.nytimes.com/recipes/1020243-tofu-scramble
- ↑ https://cooking.nytimes.com/recipes/1020243-tofu-scramble
- ↑ https://www.myplate.gov/eat-healthy/protein-foods
- ↑ https://www.health.harvard.edu/blog/a-doctors-recipe-for-a-healthy-breakfast-2017100612479
- ↑ https://www.heart.org/en/health-topics/caregiver-support/what-is-a-serving
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes
- ↑ https://www.aicr.org/resources/blog/health-talk-which-is-healthier-a-tortilla-or-a-slice-of-bread/
- ↑ https://www.foodnetwork.com/recipes/ellie-krieger/breakfast-burrito-recipe-1953146
- ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/paleo-collard-burrito-5173103
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294
- ↑ https://health.clevelandclinic.org/bread-best-whole-grain-multigrain-whole-wheat/
- ↑ https://www.foodnetwork.com/recipes/ellie-krieger/healthy-breakfast-sandwich-recipe-1940802
- ↑ https://www.epicurious.com/recipes/food/views/the-best-vegan-tofu-breakfast-sandwich
- ↑ https://www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast?slide=452d07e2-bdc5-4d91-891f-2aae3ca9744f
- ↑ https://www.foodnetwork.com/healthy/articles/is-avocado-toast-good-weight-loss
- ↑ https://www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast?slide=c7ac6f69-e7e5-40be-bb29-23a8d4d1371b
- ↑ https://www.bonappetit.com/test-kitchen/cooking-tips/article/new-oatmeal-toppings
- ↑ https://www.cedars-sinai.org/blog/nut-butters.html
- ↑ https://www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast?slide=fe5d8a9a-cc93-4a01-ab59-f600036b01a8
- ↑ https://www.frontiersin.org/articles/10.3389/fnut.2019.00171/full
- ↑ https://www.bonappetit.com/test-kitchen/cooking-tips/article/new-oatmeal-toppings
- ↑ https://www.nhs.uk/live-well/eat-well/healthy-breakfasts-recipes/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294
- ↑ https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products
- ↑ https://www.cookinglight.com/eating-smart/clean-eating/eat-cereal-with-these-healthy-toppings
- ↑ https://health.clevelandclinic.org/health-bars-how-to-choose-wisely/
- ↑ https://www.rush.edu/news/why-you-should-eat-breakfast
- ↑ https://health.clevelandclinic.org/health-bars-how-to-choose-wisely/
- ↑ https://www.myplate.gov/eat-healthy/fruits
- ↑ https://www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast?slide=6b42b6ef-da47-42bb-8551-68d804ed0070#6b42b6ef-da47-42bb-8551-68d804ed0070
- ↑ https://www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast?slide=8b03d3a1-77d1-4f4d-a60e-c77d7d071faa#8b03d3a1-77d1-4f4d-a60e-c77d7d071faa
- ↑ https://www.health.harvard.edu/blog/a-doctors-recipe-for-a-healthy-breakfast-2017100612479
- ↑ https://www.foodnetwork.com/recipes/photos/healthy-breakfasts
- ↑ https://www.myplate.gov/eat-healthy/vegetables
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294
- ↑ https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
- ↑ https://www.epicurious.com/recipes/food/views/salad-for-breakfast
- ↑ https://www.foodnetwork.com/recipes/food-network-kitchen/greens-grapes-and-granola-breakfast-salad-3363940
- ↑ https://www.health.harvard.edu/staying-healthy/is-low-fat-or-full-fat-the-better-choice-for-dairy-products
- ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-dairy-milk-soy-milk-almond-milk-which-is-the-healthiest-choice-for-you/
- ↑ https://health.usnews.com/health-news/blogs/eat-run/2014/05/05/the-health-benefits-of-greek-yogurt
- ↑ https://www.consumerreports.org/healthy-eating/is-cottage-cheese-good-for-you/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020
- ↑ https://www.bonappetit.com/recipe/blueberry-lime-and-cashew-smoothies
- ↑ https://www.nhs.uk/live-well/eat-well/healthy-breakfasts-recipes/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-fructose-corn-syrup/faq-20058201
- ↑ https://health.clevelandclinic.org/sluggish-start-the-5-worst-breakfast-foods/
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