For many of us, September is almost like a mini “new year, new me” start… a fresh start to get back to reality and routine after the Summer madness.
This is the beginning of a series focussing on nutrition for back to school.. suitable for the school-goers and also the grown-ups. Today’s topic is talking all things breakfast, and what a healthy breakfast is.
The most important meal of the day.
Breakfast is essentially, breaking the fast. The first meal of the day which sets us up for the day, kick-starting our metabolism and giving our first dose of fuel. Think of your body like a car, you wouldn’t go for a drive without some fuel in the tank, would you? The same thing for the body. We all need a good breakfast to get us going.
Firstly, there is no such thing as the perfect breakfast, but there are numerous options we can choose from, whether you or your child is a nibbler or a bottomless pit in the mornings!
A wholegrain breakfast base is a good idea for slow-releasing energy. These can include brown/wholemeal toast, porridge or a breakfast cereal that’s low in sugar (weetabix/bran flakes/muesli etc.)
Next, your colourful addition, which is generally fruit or berries in the morning, but equally any vegetables too. Chopping banana, heating some frozen berries, slicing some avocado are all options to add to your base to get some extra nutrients.
Depending on your tastes, there are plenty of options to add to your breakfast for some added protein. Why not add some poached eggs with your toast, or a yogurt with your cereal? A glass of milk is also a good option, especially for the little ones who need plenty of calcium.
Kwa wengi wetu, Septemba ni karibu kama mini <unk> mwaka mpya, mpya mimi <unk> kuanza... kuanza upya kurudi kwa hali halisi na kawaida baada ya wazimu Summer. Hii ni mwanzo wa mfululizo unaozingatia lishe kwa kurudi shule.. inafaa kwa wanafunzi na pia watu wazima. Kichwa cha leo ni kuzungumza mambo yote ya kiamsha kinywa, na nini kiamsha kinywa afya ni. Chakula muhimu zaidi cha siku. Chakula cha asubuhi ni, kimsingi, kuvunja haraka. Chakula cha kwanza cha siku, ambacho hutufanya tuwe tayari kwa siku, huanzisha kimetaboliki yetu na kutupa kipimo chetu cha kwanza cha mafuta. Fikiria mwili wako kama gari, huwezi kwenda kwa gari bila baadhi ya mafuta katika tangi, ingekuwa wewe? Jambo hilohilo kwa mwili. Sote tunahitaji kiamsha-kinywa kizuri ili tuendelee. Hakuna chakula cha asubuhi kamili, lakini kuna chaguzi nyingi ambazo unaweza kuchagua, iwe wewe au mtoto wako ni mnywaji au shimo lisilo na mwisho asubuhi. Chakula cha asubuhi cha nafaka nzima ni wazo zuri la kuondoa nishati polepole. Hizi zinaweza kujumuisha toast ya kahawia au ya nafaka nzima, mchuzi au nafaka ya kiamsha kinywa ambayo ina sukari kidogo (weatabix, bran flakes, muesli, nk.) Kwa upande mwingine, kwa sababu ya rangi, matunda na berries ni kawaida asubuhi, lakini pia mboga. Kuoka ndizi, kuchoma matunda ya barafu, na kukata avocado ni njia nzuri ya kuongeza virutubisho. Kulingana na ladha yako, kuna chaguzi nyingi za kuongeza kwenye kiamsha kinywa chako kwa protini ya ziada. Kwa nini usiongeze mayai ya kuchomwa kwenye toast yako, au mboga ya mboga pamoja na nafaka yako? Kioo cha maziwa pia ni chaguo zuri, hasa kwa watoto wadogo wanaohitaji kalsiamu nyingi.